Lupini Beans
Mediterranean lupin seeds, very high in protein, sold pickled; they must be debittered before eating.
Nutrition per 100 g
Standardised to 100 g of lupini beans, cooked for fair comparison. Typical serving: 100 g cooked — 119 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 119 kcal | 119 kcal | 100 kcal |
| Protein | 15.6 g | 15.6 g | 13.1 g |
| Carbohydrate | 9.9 g | 9.9 g | 8.3 g |
| Fat | 2.9 g | 2.9 g | 2.4 g |
| Fibre | 2.8 g | 2.8 g | 2.4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of lupini beans, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 1.1 mg | 1.1 mg | 1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 0.13 mg | 0.13 mg | 11% |
| Riboflavin | 0.053 mg | 0.053 mg | 4% |
| Niacin | 0.5 mg | 0.5 mg | 3% |
| Vitamin B6 | 0.009 mg | 0.009 mg | <1% |
| Folate | 59 µg | 59 µg | 15% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.19 mg | 0.19 mg | 4% |
| Minerals | |||
| Calcium | 51 mg | 51 mg | 4% |
| Iron | 1.2 mg | 1.2 mg | 7% |
| Magnesium | 54 mg | 54 mg | 13% |
| Phosphorus | 128 mg | 128 mg | 10% |
| Potassium | 245 mg | 245 mg | 5% |
| Sodium | 4 mg | 4 mg | <1% |
| Zinc | 1.4 mg | 1.4 mg | 13% |
| Selenium | 2.6 µg | 2.6 µg | 5% |
| Copper | 0.23 mg | 0.23 mg | 26% |
| Manganese | 0.68 mg | 0.68 mg | 30% |
Source: USDA FoodData Central — Lupins, mature seeds, cooked, boiled, without salt
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat lupini beans?
- A concentrated protein food for the calories it costs.
- Mediterranean lupin seeds, very high in protein, sold pickled; they must be debittered before eating.
How to include it
- Simmer until tender and season well; tinned versions only need rinsing.
- Typical pairing ideas: Olive oil, Chili, Lemon.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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