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Lupins, mature seeds, raw

371 Calories
36.2g Protein
40.4g Carbs
9.7g Fat
18.9g Fiber
Nutrition Facts
Serving Size 100 g
Calories 371
% Daily Value*
Total Fat 9.7g 12%
Saturated Fat 1.2g 6%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 15mg 1%
Total Carbohydrate 40.4g 15%
Dietary Fiber 18.9g 68%
Total Sugars 0g
Protein 36.2g 72%
Vitamin D 0mcg 0%
Calcium 176mg 14%
Iron 4.4mg 24%
Potassium 1,013mg 22%

* 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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Protein 36.2g 42%
Carbs 40.4g 47%
Fat 9.7g 11%

Vitamins

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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