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Poi nutrition: calories, carbs, GI, protein, fiber, fats

*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Poi

Poi
Calories ⓘ Calories for selected serving 112
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 27 grams
Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (240 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -3 (alkaline)
Oxalates ⓘ 54 to 86 https://apjcn.nhri.org.tw/server/apjcn/8/1/64.pdf 86 mg
TOP 27% Net carbs ⓘHigher in Net carbs content than 73% of foods
TOP 28% Carbs ⓘHigher in Carbs content than 72% of foods
TOP 31% Vitamin C ⓘHigher in Vitamin C content than 69% of foods
TOP 35% Copper ⓘHigher in Copper content than 65% of foods
TOP 40% Vitamin E  ⓘHigher in Vitamin E content than 60% of foods

Poi calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 112
Calories in 1 cup 269 240 g

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4.8% 33% 17% 17% 16% 1.6% 6% 55% 48% 3.8%
Calcium: 48mg of 1,000mg 4.8%
Iron: 2.6mg of 8mg 33%
Magnesium: 72mg of 420mg 17%
Phosphorus: 117mg of 700mg 17%
Potassium: 549mg of 3,400mg 16%
Sodium: 36mg of 2,300mg 1.6%
Zinc: 0.66mg of 11mg 6%
Copper: 0.5mg of 1mg 55%
Manganese: 1.1mg of 2mg 48%
Selenium: 2.1µg of 55µg 3.8%

Mineral chart - relative view

Copper
0.17 mg
TOP 35%
Manganese
0.37 mg
TOP 42%
Magnesium
24 mg
TOP 46%
Calcium
16 mg
TOP 61%
Potassium
183 mg
TOP 63%
Iron
0.88 mg
TOP 64%
Phosphorus
39 mg
TOP 81%
Zinc
0.22 mg
TOP 83%
Sodium
12 mg
TOP 84%
Selenium
0.7 µg
TOP 86%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 46% 0% 13% 33% 9.2% 21% 18% 63% 16% 0% 9.1% 2.5%
Vitamin A: 198IU of 5,000IU 4%
Vitamin E : 6.9mg of 15mg 46%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 12mg of 90mg 13%
Vitamin B1: 0.39mg of 1mg 33%
Vitamin B2: 0.12mg of 1mg 9.2%
Vitamin B3: 3.3mg of 16mg 21%
Vitamin B5: 0.88mg of 5mg 18%
Vitamin B6: 0.82mg of 1mg 63%
Folate: 63µg of 400µg 16%
Vitamin B12: 0µg of 2µg 0%
Choline: 50mg of 550mg 9.1%
Vitamin K: 3µg of 120µg 2.5%

Vitamin chart - relative view

Vitamin C
4 mg
TOP 31%
Vitamin E
2.3 mg
TOP 40%
Vitamin B6
0.27 mg
TOP 42%
Vitamin B1
0.13 mg
TOP 42%
Vitamin A
66 IU
TOP 47%
Folate
21 µg
TOP 47%
Vitamin B3
1.1 mg
TOP 67%
Vitamin B5
0.29 mg
TOP 74%
Choline
17 mg
TOP 78%
Vitamin K
1 µg
TOP 78%
Vitamin B2
0.04 mg
TOP 84%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

27% 70%
Protein:
Daily Value: 1%
0.4 g of 50 g
0.4 g (1% of DV )
Fats:
Daily Value: 0%
0.1 g of 65 g
0.1 g (0% of DV )
Carbs:
Daily Value: 9%
27.2 g of 300 g
27.2 g (9% of DV )
Water:
Daily Value: 4%
71.6 g of 2,000 g
71.6 g (4% of DV )
Other:
0.6 g
0.6 g

Fat type information

30% 11% 59%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.06 g

Fiber content ratio for Poi

97%
Sugar: 0.39 g
Fiber: 0.4 g
Other: 26 g

All nutrients for Poi per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 112kcal 6% 70% 2.4 times more than OrangeOrange
Protein 0.38g 1% 91% 7.4 times less than BroccoliBroccoli
Fats 0.14g 0% 90% 237.9 times less than Cheddar CheeseCheddar Cheese
Vitamin C 4mg 4% 31% 13.3 times less than LemonLemon
Net carbs 27g N/A 27% 2 times less than ChocolateChocolate
Carbs 27g 9% 28% Equal to RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.88mg 11% 64% 3 times less than Beef broiledBeef broiled
Calcium 16mg 2% 61% 7.8 times less than MilkMilk
Potassium 183mg 5% 63% 1.2 times more than CucumberCucumber
Magnesium 24mg 6% 46% 5.8 times less than AlmondAlmond
Sugar 0.39g N/A 72% 23 times less than Coca-ColaCoca-Cola
Fiber 0.4g 2% 57% 6 times less than OrangeOrange
Copper 0.17mg 18% 35% 1.2 times more than ShiitakeShiitake
Zinc 0.22mg 2% 83% 28.7 times less than Beef broiledBeef broiled
Phosphorus 39mg 6% 81% 4.7 times less than Chicken meatChicken meat
Sodium 12mg 1% 84% 40.8 times less than White BreadWhite Bread
Vitamin A 66IU 1% 47% 253.1 times less than CarrotCarrot
Vitamin A RAE 3µg 0% 62%
Vitamin E 2.3mg 15% 40% 1.6 times more than KiwifruitKiwifruit
Selenium 0.7µg 1% 86%
Manganese 0.37mg 16% 42%
Vitamin B1 0.13mg 11% 42% 2 times less than Pea rawPea raw
Vitamin B2 0.04mg 3% 84% 3.3 times less than AvocadoAvocado
Vitamin B3 1.1mg 7% 67% 8.7 times less than Turkey meatTurkey meat
Vitamin B5 0.29mg 6% 74% 3.9 times less than Sunflower seedSunflower seed
Vitamin B6 0.27mg 21% 42% 2.3 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 1µg 1% 78% 101.6 times less than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 21µg 5% 47% 2.9 times less than Brussels sproutBrussels sprout
Saturated Fat 0.03g 0% 89% 203.3 times less than Beef broiledBeef broiled
Choline 17mg 3% 78%
Monounsaturated Fat 0.01g N/A 92% 890.8 times less than AvocadoAvocado
Polyunsaturated fat 0.06g N/A 89% 813.3 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 112
% Daily Value*
0.22%
Total Fat 0.14g
0.13%
Saturated Fat 0.03g
0
Trans Fat 0g
0
Cholesterol 0mg
0.52%
Sodium 12mg
9.1%
Total Carbohydrate 27g
1.6%
Dietary Fiber 0.4g
Total Sugars 0g
Includes ? g Added Sugars
Protein 0.38g
Vitamin D 0mcg 0

Calcium 16mg 1.6%

Iron 0.88mg 11%

Potassium 183mg 5.4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Poi nutrition infographic

Poi nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.