White Lupine · Lupinus albus

Lupins, mature seeds, cooked, boiled, without salt

Nutrition facts per 100 g · edible portion

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3 forms & preparations

Lupins, mature seeds, cooked, boiled, with salt Lupins, mature seeds, cooked, boiled, without salt Lupins, mature seeds, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Lupins, mature seeds, cooked, boiled, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

119 kcal Calories

31%

15.6 g Protein

9.9 g Carbs

2.9 g Fat

Good nutrient density 33/100

How many beneficial nutrients Lupins, mature seeds, cooked, boiled, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Lupins, mature seeds, cooked, boiled, without salt come from — the split across carbs, fat & protein.

119 kcal / serving

31% from carbs

Carbs 31%

9.9 g per serving
Fat 21%

2.9 g per serving
Protein 49%

15.6 g per serving

What Lupins, mature seeds, cooked, boiled, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Protein31% Manganese29% Copper26% Folate (B9)15% Magnesium13% Zinc13% Thiamin (B1)11% Dietary Fiber10% Phosphorus10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	9.9 g	4%
Dietary Fiber	2.8 g	10%

Fats & Fatty Acids	Amount	% DV
Total Fat	2.9 g	4%
Saturated Fat	0.3 g	2%
Monounsaturated Fat	1.2 g	—
Polyunsaturated Fat	0.7 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	134.0 mg	—
Omega-6 Fatty Acids	597.0 mg	—
Lauric Acid	2.0 mg	—
Myristic Acid	4.0 mg	—
Palmitic Acid	222.0 mg	—
Stearic Acid	95.0 mg	—
Palmitoleic Acid	10.0 mg	—
Oleic Acid	1,065.0 mg	—
Gadoleic Acid	76.0 mg	—
Erucic Acid	28.0 mg	—
Linoleic Acid	597.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	15.6 g	31%
Histidine	443.0 mg	—
Isoleucine	695.0 mg	—
Leucine	1,181.0 mg	—
Lysine	832.0 mg	—
Methionine	110.0 mg	—
Phenylalanine	618.0 mg	—
Threonine	573.0 mg	—
Tryptophan	125.0 mg	—
Valine	650.0 mg	—
Alanine	558.0 mg	—
Arginine	1,669.0 mg	—
Aspartic Acid	1,669.0 mg	—
Cystine	192.0 mg	—
Glutamic Acid	3,739.0 mg	—
Glycine	663.0 mg	—
Proline	635.0 mg	—
Serine	805.0 mg	—
Tyrosine	585.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	1.1 mg	1%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.1 mg	11%
Riboflavin (B2)	0.1 mg	4%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.0 mg	1%
Folate (B9)	59.0 mcg	15%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.2 mg	4%

Minerals	Amount	% DV
Calcium	51.0 mg	4%
Iron	1.2 mg	7%
Magnesium	54.0 mg	13%
Phosphorus	128.0 mg	10%
Potassium	245.0 mg	5%
Sodium	4.0 mg	0%
Zinc	1.4 mg	13%
Copper	0.2 mg	26%
Manganese	0.7 mg	29%
Selenium	2.6 mcg	5%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.6 g	—

About Lupins, mature seeds, cooked, boiled, without salt

The white lupine (Lupinus albus) is a Mediterranean legume grown for its flat, golden lupini beans, a popular high-protein snack around the Mediterranean and a traditional treat in Italian and Portuguese cooking. The firm, chewy beans have a mild, slightly nutty, savory flavor and are usually sold brined in jars, ready to pop out of their skins and eat by the handful. Lupini beans are exceptionally high in plant protein and fiber while low in starch, and they also supply iron and manganese, which has made them popular in plant-based and low-carb eating.

Beyond snacking, they are tossed into salads, antipasti, and dips, and ground into a gluten-free flour. Like raw legumes, dried lupini beans contain natural bitter compounds and must be thoroughly soaked and cooked, with the water changed, before eating. Store opened brined beans in the refrigerator in their liquid.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Lupins, mature seeds, cooked, boiled, without salt?

There are 119 calories in 100 g of Lupins, mature seeds, cooked, boiled, without salt, or about 198 calories in 1 cup (166 g).

How much protein is in Lupins, mature seeds, cooked, boiled, without salt?

Lupins, mature seeds, cooked, boiled, without salt contains 15.6 g of protein per 100 g.

How many carbs are in Lupins, mature seeds, cooked, boiled, without salt?

Lupins, mature seeds, cooked, boiled, without salt has 9.9 g of carbohydrates per 100 g.

How much fat is in Lupins, mature seeds, cooked, boiled, without salt?

Lupins, mature seeds, cooked, boiled, without salt provides 2.9 g of total fat per 100 g.

What is Lupins, mature seeds, cooked, boiled, without salt a good source of?

Lupins, mature seeds, cooked, boiled, without salt is an excellent source of Protein (31% DV), Manganese (29% DV) and Copper (26% DV) and a good source of Folate (B9), Magnesium, Zinc, Thiamin (B1), Dietary Fiber and Phosphorus (per 100 g). Daily Values are based on a 2,000-calorie diet.