Vegetable
Poi
52Health
Score
CScore
Poi is a traditional Hawaiian starch made from taro root that is naturally low in fat and sodium while providing easily digestible carbohydrates and potassium.
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Why Poi scores 52
Nutrient density20
Protein quality1
Fiber content1
Healthy fats5
Bioactive compounds11
Glycemic impact9
Top nutrients
Copper18.4Vitamin B617.2Manganese16.1Vitamin E15.3Thiamin10.8
Nutrition
per_100g
112
Calories
0.4g
Protein
27.2g
Carbs
0.1g
Fat
0.4g
Fiber
Health benefits
Improved blood pressure regulation and cardiovascular health
strong evidenceHigh potassium content supports vasodilation and sodium balance, reducing strain on arterial walls and supporting healthy blood pressure
Enhanced gut microbiota diversity and prebiotic effect
moderate evidenceResistant starch in poi, especially when fermented, serves as fuel for beneficial bacteria and increases short-chain fatty acid production
Gentle digestibility and reduced gastrointestinal stress
moderate evidenceTaro's cell wall structure and cooking process create a smooth paste easily absorbed by the digestive tract with minimal fermentation gases
Improved insulin sensitivity and blood glucose stability
emerging evidenceFermented poi develops resistant starch, which passes through the small intestine undigested and reduces postprandial glucose spikes
Pairs well with
- ·Pair with fatty fish (salmon, sardines) because the fat solubility of fish fats aids absorption of poi's trace vitamin A and enhances satiety
- ·Combine with leafy greens (spinach, kale) because these provide complementary micronutrients (calcium, magnesium) that poi lacks in significant quantities
- ·Serve with legumes because both are starch-based and together create a complete amino acid profile while supporting resistant starch formation
Practical tips
- ·Best timing: midday
- ·Choose fermented poi when available, as fermentation increases resistant starch content and may lower glycemic response by 15-20%
- ·Store fresh poi refrigerated in an airtight container for up to 5 days; frozen poi maintains quality for 3 months
- ·Consume poi at room temperature or slightly warmed to preserve probiotic bacteria if using fermented varieties
