1 serving (100 grams) contains 116 calories, 15.6 grams of protein, 2.4 grams of fat, and 9.9 grams of carbohydrates.
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Nutrition Information
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 | 7 g | 25% | |
| Sugars | 0.5 g | ||
| protein | 38.9 g | 77% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 127.5 mg | 9% | |
| Iron | 4 mg | 22% | |
| Potassium | 925 mg | 19% | |
* 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
Source of Calories
About Lupins
Lupins are the high-protein seeds of the Lupinus plant, commonly cultivated in the Mediterranean region, Australia, and parts of South America. They have been a traditional food for thousands of years in Mediterranean and Andean cuisines and are used in various forms, such as roasted snacks, flour, or added to salads. Nutritionally, lupins are an excellent plant-based protein source, providing 15.57 grams per 100 grams cooked, with a low calorie count (116 calories). They contain beneficial levels of fiber (2.8 grams), iron (1.6 mg), and calcium (51 mg), while being remarkably low in fat and carbohydrates. Additionally, lupins are naturally gluten-free, making them a staple for individuals with celiac disease or gluten intolerance.
Health Benefits
- High protein content (15.57 g/100 g) supports muscle repair and maintenance, making lupins an excellent choice for vegetarians or athletes.
- Rich in fiber (2.8 g/100 g), which promotes digestive health and can aid in maintaining stable blood sugar levels.
- Contains iron (1.6 mg/100 g) necessary for oxygen transport in the blood, benefitting energy levels and preventing anemia.
Dietary Considerations
Selection and Storage
Store dried lupins in an airtight container in a cool, dry place. If boiled or soaked, refrigerate and consume within 3-4 days to maintain freshness.
Common Questions About Lupins Nutrition
Are lupins high in protein?
Yes, lupins are an excellent source of protein, containing 15.57 grams of protein per 100 grams. This makes them a great option for those looking to increase their protein intake, such as athletes or individuals following a high-protein diet.
Can I eat lupins on a keto diet?
Lupins can fit into a keto diet as they are relatively low in carbs at 9.88 grams per 100 grams, especially when consumed in moderation. Their high protein content and low sugar levels make them a keto-friendly plant-based food option.
What are the health benefits of eating lupins?
Lupins offer multiple health benefits due to their high protein content and low sugar levels. They are a good source of dietary fiber (2.8 grams per 100 grams), which supports digestion and heart health. Additionally, lupins are low in calories (116 kcal per 100 grams), making them a nutrient-dense choice for managing weight.
How much lupins should I eat in a serving?
A standard serving size of lupins is typically around 50 grams, providing approximately 58 calories, 7.8 grams of protein, and 4.94 grams of carbs. This portion size balances the nutritional benefits while keeping calories and carbohydrates in check for most diets.
How do lupins compare to other legumes like chickpeas or lentils?
Lupins are higher in protein (15.57 grams per 100 grams) compared to chickpeas and lentils, which have around 8-9 grams per 100 grams. They are also lower in carbs (9.88 grams) than chickpeas (27 grams) and lentils (20 grams), making them a better choice for low-carb diets. However, they have a slightly firmer texture and are often used in flour form or pickled for a variety of recipes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
