Lupins are legume seeds, typically sold dried and consumed after soaking and cooking, though they also appear pickled as a traditional snack across Mediterranean countries. Per 100 g raw, lupins provide 371 kcal, 36.2 g of protein, 9.7 g of fat, 40.4 g of carbohydrates and a substantial 18.9 g of dietary fibre, with very little of that carbohydrate coming from sugars (2.3 g). They are a notable source of potassium at 1,013 mg per 100 g, phosphorus at 440 mg and magnesium at 198 mg. On the vitamin side, lupins stand out for their folate content at 355 mcg per 100 g, alongside modest amounts of vitamin C (4.8 mg) and niacin (2.19 mg). Suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free and Mediterranean dietary patterns.
How many calories in lupins?
Raw lupins contain 371 kcal per 100 g, largely driven by their high protein and carbohydrate content. Cooked or pickled lupins will have a lower calorie density per 100 g due to water absorption during preparation.
How much protein is in lupins?
Lupins contain 36.2 g of protein per 100 g raw, making them one of the higher-protein legumes available. They also deliver 18.9 g of dietary fibre per 100 g, which is unusually high even by legume standards.
How much folate is in lupins?
Lupins provide 355 mcg of folate per 100 g raw, which is a substantial amount relative to the typical adult daily reference intake of 400 mcg. They also contribute 1,013 mg of potassium and 198 mg of magnesium per 100 g.
Diets
Get Vnutri
Log meals, track daily totals, save favorites. Free on iOS and Android.
Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 371 kcal |
| Protein | 36.2 g |
| Fat | 9.7 g |
| Carbs | 40.4 g |
| Sugars | 2.3 g |
| Fiber | 18.9 g |
| Starch | 5.1 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.2 g |
| Monounsaturated | 3.9 g |
| Polyunsaturated | 2.4 g |
| Trans | 0 g |
| Omega-3 | 0.28 g |
| Omega-6 | 1.9 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 176 mg |
| Iron | 4.4 mg |
| Magnesium | 198 mg |
| Phosphorus | 440 mg |
| Potassium | 1013 mg |
| Sodium | 15.0 mg |
| Zinc | 4.8 mg |
| Copper | 1.0 mg |
| Manganese | 2.4 mg |
| Selenium | 8.2 mcg |
| Iodine | 0.40 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 4.8 mg |
| Vitamin D | 0 mcg |
| Thiamin (B1) | 0.64 mg |
| Riboflavin (B2) | 0.22 mg |
| Niacin (B3) | 2.2 mg |
| Pantothenic acid (B5) | 0.75 mg |
| Vitamin B6 | 0.36 mg |
| Folate (B9) | 355 mcg |
| Vitamin B12 | 0 mcg |
Other cooking states of Lupins
Cooked lupins (116 kcal).
