Poi

Poi is a traditional Hawaiian staple food made from the cooked, mashed corm of the taro plant, known locally as kalo. It is a smooth, purple-grey paste with a slightly sour, tangy flavor from natural fermentation, and is a central part of the Native Hawaiian diet and culture.

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🍽️ Nutrition at a glance

Poi is a carbohydrate-rich food, providing primarily complex starches with very little fat or protein. It offers key nutrients like potassium, vitamin B6, and dietary fiber, with a typical serving (about ½ cup) containing roughly 150-200 calories.

Nutrition breakdown

Calories	260 kcal
Protein	1.5 g
Carbs	65 g
Fat	0.2 g
Fiber	4 g
Sugar	0 g
Sodium	10 mg
Potassium	350 mg
Vitamin B6	0.3 mg
Manganese	0.5 mg
Magnesium	40 mg
Phosphorus	35 mg
Iron	1.5 mg
Copper	0.2 mg
Vitamin C	5 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, poi is deeply sacred in Hawaiian tradition, representing the physical form of the ancestor Hāloa and embodying the concept of 'ohana (family). Nutritionally, its fermentation creates a naturally probiotic food that is gentle on the digestive system and has a low glycemic index despite being starch-based.