Lupine beans

Legume

Item Rating: 95/100

1 serving (100 grams) contains 116 calories, 15.6 grams of protein, 2.4 grams of fat, and 9.9 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		290
% Daily Value*
Total Fat		6.0 g	7%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		37.5 mg	1%
Total Carbohydrates		24.7 g	8%
	Dietary Fiber	9.2 g	32%
	Sugars	1.2 g
protein		38.9 g	77%
Vitamin D		0 mcg	0%
Calcium		127.5 mg	9%
Iron		3.5 mg	19%
Potassium		692.5 mg	14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

Source of Calories

Fat: 54 cal (17.5%)

Protein: 155 cal (50.5%)

Carbs: 98 cal (32.0%)

About Lupine beans

Lupine beans, derived from the lupine plant, are leguminous seeds commonly consumed in Mediterranean, South American, and Middle Eastern cuisines. Known for their rich, nutty flavor, lupine beans are often served as snacks, added to salads, or used in soups and stews. These legumes are highly nutritious and boast an impressive macronutrient profile, being particularly high in plant-based protein (up to 36% by weight), fiber, and essential amino acids. They are also low in carbohydrates, making them a popular choice for low-carb diets. Additionally, lupine beans are a good source of vitamins such as vitamin B1 (thiamine) and minerals like magnesium, potassium, and zinc. However, lupine beans must be properly soaked and cooked to remove naturally occurring alkaloids, which can be toxic in high concentrations.

Health Benefits

• Rich in plant-based protein (36g per 100g), which supports muscle repair and overall body function.
• High in dietary fiber (18g per 100g), aiding in digestion, improving gut health, and maintaining healthy cholesterol levels.
• Contains magnesium (198mg per 100g), essential for bone health and muscle function, as well as regulating blood pressure.
• Provides potassium (1011mg per 100g), which is vital for heart health and proper cellular function.
• Abundant in thiamine (0.64mg per 100g), which plays a key role in energy metabolism and nerve health.

Dietary Considerations

Allergens: Contains lupine

Suitable for: Vegan, vegetarian, gluten-free, low-carb

Not suitable for: Individuals with lupine allergies, keto diet (if consumed in high amounts due to fiber content)

Selection and Storage

Store dried lupine beans in an airtight container in a cool, dry place. Once soaked or cooked, refrigerate them in an airtight container for up to 1 week.

Common Questions About Lupine beans Nutrition

Are lupine beans high in protein?

Yes, lupine beans are an excellent source of plant-based protein, containing roughly 12-14 grams of protein per 100 grams of cooked beans. This makes them an ideal choice for those looking to increase their protein intake, particularly in vegetarian or vegan diets.

Can I eat lupine beans on a keto diet?

Lupine beans can fit into a keto diet because they are very low in carbohydrates, with just around 3-4 grams of net carbs per 100 grams of cooked beans. Their high protein and fiber content make them a great low-carb snack or ingredient.

What are the health benefits and concerns of eating lupine beans?

Lupine beans are rich in fiber, protein, and essential nutrients like magnesium and potassium, which support heart health and muscle function. However, they can cause allergic reactions in individuals sensitive to legumes or lupin protein. Additionally, improperly processed lupine beans may contain bitter alkaloids, which can be toxic if not removed through soaking and cooking.

What is the recommended serving size for lupine beans?

A typical serving size for lupine beans is about 40-50 grams of cooked beans (approximately 1/4 cup). This portion provides a healthy amount of protein, fiber, and other nutrients while keeping calorie intake moderate at around 60-70 calories per serving.

How do lupine beans compare to other legumes like chickpeas or lentils?

Lupine beans are higher in protein and lower in carbohydrates compared to chickpeas and lentils. While 100 grams of chickpeas contain about 19 grams of carbs and 10 grams of protein, lupine beans provide only 3-4 grams of carbs and 12-14 grams of protein. However, lupine beans may require more extensive preparation to remove bitterness and ensure they are safe to eat.

Data Sources & Scientific References