Legume
boiled salted lupins.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
119
PROTEIN
15.6g
CARBS
9.9g
FAT
2.9g
FIBER
2.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories119kcal—
Protein15.6g31%
Carbohydrates9.9g4%
Fiber2.8g10%
Sugar0.50g1%
Total fat2.9g4%
Saturated fat0.40g2%
Trans fat0g—
Cholesterol0mg0%
Water68g—
MINERALS
Sodium900mg39%
Potassium245mg5%
Calcium51mg4%
Iron1.2mg7%
Magnesium54mg13%
Phosphorus128mg10%
Zinc1.4mg13%
Copper0.20mg22%
Manganese0.70mg30%
Selenium2.6µg5%
VITAMINS
Vitamin A0µg0%
Vitamin C1.1mg1%
Vitamin D0µg0%
Vitamin E0.20mg1%
Vitamin K0.10µg0%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.10mg6%
Folate (B9)60µg15%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup166g
1 tablespoon10.4g
1 teaspoon3.5g
1 ml0.7g
1 liter691.7g
HEALTH BENEFITS
Why eat it.
- ✓Extremely high in plant-based protein and dietary fiber, which promotes satiety and supports muscle maintenance and digestive health.
- ✓Has a very low glycemic index, helping to regulate blood sugar levels, making it a suitable food for individuals with diabetes.
- ✓Rich in minerals like manganese, magnesium, and zinc, and contains antioxidants that may help reduce inflammation and support cardiovascular health.
- ✓Lupin is a major allergen and can cause severe allergic reactions in individuals with peanut allergies due to protein cross-reactivity.
COOKING TIPS
In the kitchen.
- 1Typically eaten as a snack by popping the inner bean out of its tough outer skin with your teeth or fingers.
- 2Rinse well to reduce sodium content before adding them to salads, grain bowls, or stews for a protein and fiber boost.
- 3Can be blended into a creamy, hummus-like dip or spread as a high-protein alternative to other bean dips.
- 4Never consume raw lupin beans; they contain toxic alkaloids that must be removed through a lengthy process of soaking and boiling.
STORAGE
Keep it fresh.
- Store opened jars of brined lupins in their liquid in the refrigerator for up to two weeks.
- For longer-term storage, drain and rinse the beans, then freeze them in an airtight container for up to 6 months.
FAQ
Frequently asked questions.
Are boiled salted lupins healthy?
Yes, boiled salted lupins are highly nutritious, offering a significant amount of plant-based protein and dietary fiber. They are rich in essential minerals like manganese and magnesium, which support bone health and metabolic function, though the salt content should be monitored.
How much protein is in boiled salted lupins?
Boiled salted lupins are protein powerhouses, containing approximately 15.6g of protein per 100g serving. This makes them an excellent snack or addition to meals for muscle maintenance and satiety, especially for vegetarians and vegans.
Are lupins safe for people with peanut allergies?
No, individuals with peanut allergies should exercise extreme caution. Lupin is a major allergen and often shows cross-reactivity with peanuts, meaning those allergic to peanuts may experience severe allergic reactions when consuming lupins.
Are boiled salted lupins keto-friendly?
Yes, lupins are one of the most keto-friendly legumes because they are high in protein and fiber but relatively low in net carbohydrates. A 100g serving contains about 9.9g of total carbs, a significant portion of which is fiber.
Can diabetics eat boiled salted lupins?
Yes, lupins have a very low glycemic index, meaning they cause a slow, steady rise in blood sugar rather than a sharp spike. This makes them an ideal snack for individuals looking to regulate their blood glucose levels.
How do you eat boiled salted lupins?
They are most commonly eaten as a snack by popping the bean out of its translucent skin directly into your mouth. They can also be tossed into salads, added to Mediterranean mezze platters, or used as a high-protein topping for grain bowls.
What do boiled salted lupins taste like?
They have a mild, nutty flavor and a firm, slightly crunchy texture similar to edamame or chickpeas. When prepared in brine, they have a savory, salty finish that makes them a popular alternative to olives or nuts.
Are boiled salted lupins vegan and gluten-free?
Yes, boiled salted lupins are naturally vegan and gluten-free. They are a clean, plant-based protein source suitable for most dietary preferences, provided they are not processed in a facility with cross-contamination.
How should I store boiled salted lupins?
Boiled salted lupins should be stored in their brine in an airtight container in the refrigerator. When kept chilled and submerged in liquid, they typically stay fresh for 5 to 7 days.
Are lupins good for weight loss?
Yes, their high protein and fiber content promotes a feeling of fullness, which can help reduce overall calorie intake throughout the day. With only 119 calories per 100g, they are a nutrient-dense, low-calorie snack option.
