White Lupine · Lupinus albus
Lupins, mature seeds, raw
Nutrition facts per 100 g · edible portion
PulsesDietary labels are inferred automatically from Lupins, mature seeds, raw'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.
Good nutrient density 36/100
How many beneficial nutrients Lupins, mature seeds, raw 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, raw come from — the split across carbs, fat & protein.
41% from carbs
-
Carbs 41%40.4 g per serving
-
Fat 22%9.7 g per serving
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Protein 37%36.2 g per serving
What Lupins, mature seeds, raw 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).
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 | 40.4 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 9.7 g | |
| Saturated Fat | 1.2 g | |
| Monounsaturated Fat | 3.9 g | — |
| Polyunsaturated Fat | 2.4 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 446.0 mg | — |
| Omega-6 Fatty Acids | 1,995.0 mg | — |
| Lauric Acid | 8.0 mg | — |
| Myristic Acid | 13.0 mg | — |
| Palmitic Acid | 742.0 mg | — |
| Stearic Acid | 316.0 mg | — |
| Palmitoleic Acid | 34.0 mg | — |
| Oleic Acid | 3,558.0 mg | — |
| Gadoleic Acid | 255.0 mg | — |
| Erucic Acid | 93.0 mg | — |
| Linoleic Acid | 1,995.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 36.2 g | |
| Histidine | 1,030.0 mg | — |
| Isoleucine | 1,615.0 mg | — |
| Leucine | 2,743.0 mg | — |
| Lysine | 1,933.0 mg | — |
| Methionine | 255.0 mg | — |
| Phenylalanine | 1,435.0 mg | — |
| Threonine | 1,331.0 mg | — |
| Tryptophan | 289.0 mg | — |
| Valine | 1,510.0 mg | — |
| Alanine | 1,296.0 mg | — |
| Arginine | 3,877.0 mg | — |
| Aspartic Acid | 3,877.0 mg | — |
| Cystine | 446.0 mg | — |
| Glutamic Acid | 8,686.0 mg | — |
| Glycine | 1,539.0 mg | — |
| Proline | 1,476.0 mg | — |
| Serine | 1,869.0 mg | — |
| Tyrosine | 1,360.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | |
| Vitamin C | 4.8 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.6 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 2.2 mg | |
| Vitamin B6 | 0.4 mg | |
| Folate (B9) | 355.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.8 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 176.0 mg | |
| Iron | 4.4 mg | |
| Magnesium | 198.0 mg | |
| Phosphorus | 440.0 mg | |
| Potassium | 1,013.0 mg | |
| Sodium | 15.0 mg | |
| Zinc | 4.8 mg | |
| Copper | 1.0 mg | |
| Manganese | 2.4 mg | |
| Selenium | 8.2 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 3.3 g | — |
About Lupins, mature seeds, raw
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, raw?
There are 371 calories in 100 g of Lupins, mature seeds, raw, or about 668 calories in 1 cup (180 g).
How much protein is in Lupins, mature seeds, raw?
Lupins, mature seeds, raw contains 36.2 g of protein per 100 g.
How many carbs are in Lupins, mature seeds, raw?
Lupins, mature seeds, raw has 40.4 g of carbohydrates per 100 g.
How much fat is in Lupins, mature seeds, raw?
Lupins, mature seeds, raw provides 9.7 g of total fat per 100 g.
What is Lupins, mature seeds, raw a good source of?
Lupins, mature seeds, raw is an excellent source of Copper (114% DV), Manganese (104% DV), Folate (B9) (89% DV), Protein (72% DV), Thiamin (B1) (53% DV) and Magnesium (47% DV) and a good source of Riboflavin (B2), Pantothenic Acid (B5), Selenium, Niacin (B3) and Calcium (per 100 g). Daily Values are based on a 2,000-calorie diet.
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Compare Lupins, mature seeds, raw with…
- Lupins, mature seeds, raw vs Beans, snap, green, cooked, boiled, drained, with salt
- Lupins, mature seeds, raw vs Peas, green, raw
- Lupins, mature seeds, raw vs Chickpea flour (besan)
- Lupins, mature seeds, raw vs Frijoles rojos volteados (Refried beans, red, canned)
- Lupins, mature seeds, raw vs Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
- Lupins, mature seeds, raw vs Beans, cranberry (roman), mature seeds, cooked, boiled, without salt