Lupins, mature seeds, raw
* 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 | 4.8 MG | 5% | |
| Thiamin | 0.6 MG | 53% | |
| Riboflavin | 0.2 MG | 17% | |
| Niacin | 2.2 MG | 14% | |
| Pantothenic acid | 0.8 MG | 15% | |
| Vitamin B-6 | 0.4 MG | 21% | |
| Folate, total | 355 UG | 89% | |
| 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 | 176 MG | 14% | |
| Iron, Fe | 4.4 MG | 24% | |
| Magnesium, Mg | 198 MG | 47% | |
| Phosphorus, P | 440 MG | 35% | |
| Potassium, K | 1,013 MG | 22% | |
| Sodium, Na | 15 MG | 1% | |
| Zinc, Zn | 4.8 MG | 43% | |
| Copper, Cu | 1.0 MG | 114% | |
| Manganese, Mn | 2.4 MG | 104% | |
| Selenium, Se | 8.2 UG | 15% |
Nutrition Highlights
- Excellent source of protein with 36.2g per 100g, great for muscle building and recovery.
- High in dietary fiber (18.9g per 100g), supporting digestive health.
- Good source of Iron, Fe (24% DV).
- Good source of Magnesium, Mg (47% DV).
- Good source of Phosphorus, P (35% DV).
- Good source of Potassium, K (22% DV).
About Lupins, mature seeds, raw
These legumes are an excellent source of plant-based protein, offering around 36 grams per 100 grams, making them comparable to soy and other high-protein legumes. They are also rich in dietary fiber, with nearly 19 grams per 100 grams, which supports digestive health and helps maintain steady blood sugar levels. In addition, they contain healthy fats, including omega-3 and omega-6 fatty acids, and are a good source of minerals like magnesium, potassium, and iron. However, raw lupins contain naturally occurring alkaloids that can be toxic if not properly prepared, so they require soaking and cooking before consumption to ensure safety.
Commonly used in Mediterranean and Latin American cuisines, these legumes are often boiled, roasted, or ground into flour for baking. They can be added to salads, stews, or blended into dips for a protein-rich snack. In recent years, lupin flour has gained popularity in gluten-free and high-protein baking as a nutritious alternative to wheat flour. Due to their high protein and fiber content, they are an excellent choice for vegetarians, vegans, and anyone looking to increase their intake of plant-based nutrients while maintaining a balanced diet.
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