Lupins, mature seeds, cooked, boiled, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 1.1 MG | 1% | |
| Thiamin | 0.1 MG | 11% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.0 MG | 1% | |
| Folate, total | 59 UG | 15% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 51 MG | 4% | |
| Iron, Fe | 1.2 MG | 7% | |
| Magnesium, Mg | 54 MG | 13% | |
| Phosphorus, P | 128 MG | 10% | |
| Potassium, K | 245 MG | 5% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 1.4 MG | 13% | |
| Copper, Cu | 0.2 MG | 26% | |
| Manganese, Mn | 0.7 MG | 29% | |
| Selenium, Se | 2.6 UG | 5% |
Nutrition Highlights
- Low in calories with 119 kcal per 100g.
- Good source of protein with 15.6g per 100g.
- Very low in fat (2.9g per 100g).
- Good source of dietary fiber (2.8g per 100g).
- Good source of Copper, Cu (26% DV).
- Good source of Manganese, Mn (29% DV).
About Lupins, mature seeds, cooked, boiled, without salt
These small, yellow legumes are a nutritional powerhouse, offering an impressive amount of plant-based protein—nearly 16 grams per 100-gram serving. That makes them one of the richest legume sources of protein, comparable to soy. They're also low in fat, with most of it being heart-healthy unsaturated fat, and provide a good dose of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. Additionally, they contain important minerals like magnesium, potassium, and iron, along with B vitamins that play a role in energy metabolism.
In the kitchen, they're incredibly versatile. After cooking, they can be tossed into salads for a protein boost, blended into dips similar to hummus, or added to soups and stews for extra texture and nutrition. In Mediterranean and Latin American cuisines, they're often pickled and enjoyed as a savory snack. Their slightly nutty, earthy flavor pairs well with bold seasonings, making them a great meat alternative for those looking to diversify their protein sources. However, they do contain naturally occurring compounds that can cause digestive discomfort if not properly prepared, so thorough cooking and, in some cases, soaking are recommended before consumption.
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