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
Raw lupin seeds are an outlier in the legume world. Most dried beans are starch-heavy with moderate protein, but lupins flip the ratio: they are extraordinarily high in protein and fiber relative to their carbohydrate content. The fat level is also higher than most legumes, though still modest by nut standards. They require extensive soaking and boiling to remove bitter alkaloids before eating. Once processed, they have a firm, slightly chewy texture and a mild, nutty flavor. Lupin flour and lupin flakes are increasingly used in high-protein, low-carb baking as a wheat flour substitute.
Dietary Information
Lupins, mature seeds, raw is considered high-protein, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Lupins, mature seeds, raw include Copper, Cu (114% DV) , Manganese, Mn (104% DV) , Folate, total (89% DV) , Thiamin (53% DV) , and Magnesium, Mg (47% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 371 calories per 100 grams, Lupins, mature seeds, raw gets 39% of its calories from protein, 44% from carbohydrates, and 24% from fat. This is energy-dense, similar to nuts, oils, and concentrated foods.
Compare Lupins, mature seeds, raw
See how Lupins, mature seeds, raw compares to other foods in terms of nutrition:
- Lupins, mature seeds, raw vs Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program)
- Lupins, mature seeds, raw vs Beans, great northern, mature seeds, cooked, boiled, without salt
- Lupins, mature seeds, raw vs Beans, great northern, mature seeds, canned
- Lupins, mature seeds, raw vs Beans, kidney, all types, mature seeds, raw
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