Calories in Poi
Generic food Vegetables
Poi contains 112 kcal per 100 g. A typical serving of 1 cup (240 g) provides about 269 kcal.
Roughly 98% of its calories come from carbohydrates, with 1% from protein and 1% from fat (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 18% of the Daily Value for copper, 16% of the Daily Value for manganese and 16% of the Daily Value for Vitamin B6.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 112 kcal | |
| Total fat ? | 0.14 g | 0.2% |
| Saturated fat ? | 0.029 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 12 mg | 0.5% |
| Total carbohydrates C | 27.2 g | 10% |
| Dietary fiber ? | 0.4 g | 1% |
| Total sugars I | 0.39 g | |
| Protein ? | 0.38 g | 0.8% |
| Vitamin A C | 3 µg | 0.3% |
| Vitamin C ? | 4 mg | 4% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 2.3 mg | 15% |
| Vitamin K I | 1 µg | 0.8% |
| Thiamin (B1) ? | 0.13 mg | 11% |
| Riboflavin (B2) ? | 0.04 mg | 3% |
| Niacin (B3) ? | 1.1 mg | 7% |
| Pantothenic acid (B5) ? | 0.29 mg | 6% |
| Vitamin B6 ? | 0.27 mg | 16% |
| Folate (B9) C | 21 µg | 5% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 16.7 mg | 3% |
| Calcium ? | 16 mg | 1% |
| Iron ? | 0.88 mg | 5% |
| Magnesium ? | 24 mg | 6% |
| Phosphorus ? | 39 mg | 3% |
| Potassium ? | 183 mg | 4% |
| Zinc ? | 0.22 mg | 2% |
| Copper ? | 0.17 mg | 18% |
| Manganese ? | 0.37 mg | 16% |
| Selenium I | 0.7 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 1%
- Carbohydrates 98%
- Fat 1%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein0.38 gin the lowest quarter of vegetables and vegetable products (median 2 g)
- Fiber0.4 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars0.39 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.14 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.029 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium12 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal0.34 gprotein density, useful for comparing foods with different calorie levels
- Water71.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.011 g |
|---|---|
| Polyunsaturated fat ? | 0.058 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.04 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.025 g |
| SFA 18:0 ? | 0.004 g |
| MUFA 18:1 ? | 0.011 g |
| PUFA 18:3 ? | 0.018 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 31 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 17 µg |
Other components (11)
| Water ? | 71.6 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.61 g |
| Theobromine Z | 0 mg |
| Energy ? | 469 kJ |
| Vitamin A, IU C | 66 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 21 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pickle relish, hot dog | 91 | 1.5 g | 23.4 g | 0.46 g |
| Potatoes, mashed, home-prepared, whole milk added | 83 | 1.9 g | 17.6 g | 0.57 g |
| Potato salad, made with light Italian dressing | 85 | 1.4 g | 17.5 g | 1.2 g |
| Pickle relish, hamburger | 129 | 0.63 g | 34.5 g | 0.54 g |
| Corn, creamed | 72 | 1.7 g | 18.1 g | 0.42 g |
| Potato salad, made with any type of fat free dressing | 81 | 1.4 g | 17.9 g | 0.58 g |
| Potato salad, made with light creamy dressing | 95 | 1.6 g | 17 g | 2.5 g |
| Potatoes, o'brien, home-prepared | 81 | 2.4 g | 15.5 g | 1.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in poi?
100 g of poi has 112 kcal. 1 cup (240 g): about 269 kcal.
How much protein is in poi?
Poi contains 0.38 g of protein per 100 g (0.8% of the 50 g Daily Value), or 0.91 g in 1 cup (240 g). About 1% of its calories come from protein. Compared with other vegetables and vegetable products, that is in the lowest quarter (median 2 g).
How many carbs are in poi?
Poi has 27.2 g of total carbohydrates per 100 g, including 0.4 g of fiber and 0.39 g of sugars.
How much fat is in poi?
Poi contains 0.14 g of fat per 100 g, of which 0.029 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does poi contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (18% DV), manganese (16% DV), Vitamin B6 (16% DV), Vitamin E (15% DV) and Thiamin (B1) (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in poi?
100 g contains 12 mg of sodium, 0.5% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170431. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.