What is the nutritional value of poi? A Deep Dive into this Hawaiian Superfood

November 3, 2025 •

4 min read

Poi, a traditional Hawaiian staple made from taro root, is surprisingly easy to digest due to its uniquely small starch granules. For those asking what is the nutritional value of poi?, it's an excellent source of carbohydrates, rich in probiotics when fermented, and packed with essential minerals.

Quick Summary

Poi is a nutrient-dense, easily digestible food made from taro root, offering substantial carbohydrates and energy with very low fat content. It is rich in minerals like potassium and is hypoallergenic, and fermented poi provides significant probiotic benefits for gut health.

Key Points

High Carbohydrate, Low Fat: Poi is primarily a source of carbohydrates, providing ample energy with very little fat or protein, making it a calorie-dense yet easily digested food.
Rich Mineral Content: A serving of poi offers significant amounts of potassium, manganese, calcium, and iron, contributing to overall heart, bone, and blood health.
Superior Digestibility: Poi's uniquely small starch granules are highly digestible, making it gentle on the stomach and a historical food for infants and those with digestive issues.
Probiotic Benefits: When fermented, poi becomes a natural, non-dairy probiotic food rich in lactic acid bacteria, which can positively modulate gut microbiota and boost gut health.
Hypoallergenic Quality: Due to its very low protein content, poi is considered hypoallergenic and is a suitable food for individuals with various food allergies and sensitivities.
Versatile Ingredient: Poi can be enjoyed fresh, fermented, or incorporated into a variety of recipes, from smoothies and baked goods to savory dishes.

The Core Nutritional Breakdown of Poi

Poi is a pasty starch food made from the cooked, mashed corm of the taro plant (Colocasia esculenta). This traditional Hawaiian staple serves as a primary source of carbohydrates and energy. For every 100 grams, poi contains approximately 27 grams of carbohydrates, providing around 112 calories. Its macronutrient profile is characterized by a high carbohydrate content and notably low levels of protein (around 0.38g per 100g) and fat (about 0.14g per 100g). Due to its low fat and protein, it is exceptionally easy to digest, a quality that makes it a historical and present-day food for infants and individuals with sensitive stomachs.

A Rich Mineral and Vitamin Source

Beyond its energy-rich carbohydrate base, poi offers a variety of essential micronutrients that contribute to overall health. These include:

Potassium: An important electrolyte that helps regulate blood pressure and heart function. A single cup can provide a significant amount of your daily requirement.
Manganese: This trace mineral plays a role in metabolism, bone formation, and reducing inflammation.
Calcium and Phosphorus: These minerals are crucial for strong bones and teeth.
Magnesium: Essential for muscle function, nerve transmission, and energy production.
Iron: Necessary for red blood cell formation and preventing anemia.
B Vitamins: Poi contains various B vitamins, including Vitamin B6, which is important for brain health and metabolism.
Antioxidants: The taro root base contains antioxidants like beta-carotene and vitamin C, which help protect cells from damage and support the immune system.

The Unique Digestibility of Poi

One of poi's most celebrated characteristics is its superior digestibility. This is primarily attributed to the exceptionally small size of the starch granules in the taro corm. Unlike other starches with larger granules, taro is broken down and absorbed with very little effort by the digestive system. This has made it a valuable food source for infants, and it has been used in hospitals for decades as a therapeutic food for individuals recovering from illness. Its naturally low protein content also makes it hypoallergenic, a safe option for those with sensitivities to common protein allergens.

The Probiotic Power of Fermented Poi

Poi can be consumed fresh or, as many Hawaiians prefer, left to ferment. This fermentation process is key to its probiotic potential. Naturally occurring lactic acid bacteria (LAB) such as Lactococcus lactis and Lactobacillus cultures multiply as the poi ages, increasing its acidity and developing a tangy flavor. A key finding from recent research is that fermented poi has a more profound effect on gut health compared to fresh poi. Studies have shown that fermented poi can increase the diversity of beneficial gut microbiota and enhance the production of health-promoting short-chain fatty acids (SCFAs), which is linked to improved gut barrier function and reduced inflammation. This makes fermented poi a powerful non-dairy probiotic alternative.

Fresh vs. Fermented Poi: A Nutritional Comparison


Feature	Fresh Poi	Fermented Poi
Taste	Mild, lightly sweet	Mild to tangy, sour
Texture	Thicker, smoother	Thinner, more watery, can become more viscous over time
Probiotic Content	None	Rich in Lactic Acid Bacteria
Gut Health	Easily digestible, low allergic potential	Enhances gut microbiota, increases SCFA production
Preparation	Consumed shortly after pounding	Aged for a few days at room temperature

Incorporating Poi Into a Modern Diet

While poi is a traditional side dish in Hawaiian cuisine, its nutritional benefits make it a versatile ingredient for modern diets. The possibilities range from simple to complex:

Plain or as a Side: The traditional way to enjoy poi is as a side dish, either fresh or fermented, served alongside savory dishes like kalua pig or lomilomi salmon.
Mixed with Flavor: For a sweeter flavor, some people mix poi with a little sugar, fruit, or coconut milk, making it more palatable for those new to its taste.
In Baking: Poi can be used as a gluten-free starch in various baked goods, including pancakes, bread, and cakes, adding moisture and a unique flavor.
For Infants: As a hypoallergenic and easily digestible food, poi can be mixed with breast milk or formula to introduce solids to infants.
In Smoothies: Blend poi into a smoothie to add a dense, creamy texture and a nutritional boost. The probiotic benefits of fermented poi can enhance any gut-healthy smoothie recipe.

Conclusion: A Valuable Addition to a Balanced Diet

With its impressive nutritional profile, high digestibility, and powerful probiotic potential when fermented, poi is more than just a cultural food item—it's a bona fide superfood. For those seeking a whole-food carbohydrate source that is gentle on the stomach and promotes gut health, poi offers a compelling option. Its versatility allows for a range of culinary applications, and its low allergenic potential makes it a dietary superstar for individuals of all ages. Incorporating poi into a balanced diet can provide a wealth of nutrients, support digestive wellness, and introduce a taste of Hawaiian tradition into your routine.

Frequently Asked Questions

Poi is made from the corm of the taro plant (Colocasia esculenta). The corm is cooked, pounded into a paste, and then mixed with water to reach a desired consistency.

Yes, poi is considered hypoallergenic due to its very low protein content, making it a safe option for those sensitive to common food allergens like wheat and dairy.

Fermented poi contains lactic acid bacteria, which act as probiotics. These beneficial bacteria can increase microbial diversity in the gut and enhance the production of short-chain fatty acids, crucial for digestive health.

On the contrary, poi is exceptionally easy to digest. This is due to the very small size of the starch granules found in taro, the root vegetable from which it is made.

Yes, poi is often used as a first solid food for babies in Hawaii due to its easy digestibility and hypoallergenic properties. It can be thinned with breast milk or formula for an ideal transition to solids.

Taro is the raw root vegetable, while poi is the final product. Poi is created by cooking the taro root, pounding it into a paste, and mixing it with water to achieve a desired consistency.

Poi is a good source of several important minerals, including potassium, manganese, calcium, iron, and phosphorus, which are vital for many bodily functions.

While not a specific weight loss food, poi is nutrient-dense and low in fat. Its complex carbohydrates provide sustained energy, which can be beneficial in a balanced diet aimed at weight management.