Legume
boiled unsalted 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%
Water70.6g—
MINERALS
Sodium4.0mg0%
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 K0µg0%
Thiamin (B1)0.20mg17%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.10mg6%
Folate (B9)59µg15%
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.
- ✓Exceptionally high in plant-based protein and dietary fiber, promoting satiety and aiding in weight management.
- ✓Low glycemic index food, which helps in regulating blood sugar levels, making it suitable for diabetics.
- ✓Rich source of essential minerals such as manganese, magnesium, and zinc, which are vital for bone health and immune function.
- ✓Contains prebiotic fibers that support a healthy gut microbiome by nourishing beneficial bacteria.
COOKING TIPS
In the kitchen.
- 1Boiled lupins are traditionally eaten as a snack, often seasoned with salt, olive oil, and herbs like parsley or oregano.
- 2Incorporate shelled lupins into salads, grain bowls, or pasta dishes for a boost of protein and a firm, nutty texture.
- 3Blend boiled lupins with garlic, lemon juice, and olive oil to create a high-protein, hummus-like dip.
- 4Note: Lupins are in the same legume family as peanuts and can cause severe allergic reactions in individuals with peanut allergies.
STORAGE
Keep it fresh.
- Store cooked lupins in their brine or fresh water in an airtight container in the refrigerator for up to one week.
- For longer-term storage, drain the lupins well and freeze them in a single layer on a baking sheet before transferring to a freezer-safe bag for up to 6 months.
FAQ
Frequently asked questions.
Are boiled unsalted lupins healthy?
Yes, boiled lupins are highly nutritious and considered a 'super-legume.' They are exceptionally high in plant-based protein and dietary fiber while remaining low in calories and fat, supporting heart health and digestion.
How much protein is in boiled lupins?
Boiled lupins contain approximately 15.6g of protein per 100g. This is significantly higher than most other legumes, making them an excellent protein source for vegetarians, vegans, and athletes.
Are lupins good for weight loss?
Yes, lupins are very effective for weight management because their high protein and fiber content promotes satiety, helping you feel full for longer. At only 119 calories per 100g, they provide high nutrient density with relatively low caloric impact.
Are lupins keto-friendly or low-carb?
Lupins are one of the most keto-friendly legumes available. While they contain 9.9g of total carbs per 100g, a large portion of this is fiber, resulting in a very low net carb count that fits well within most low-carb diets.
Can diabetics eat boiled lupins?
Yes, lupins have a very low glycemic index (GI), which helps prevent blood sugar spikes. The combination of high fiber and protein slows down glucose absorption, making them an ideal food for blood sugar regulation.
Are boiled lupins gluten-free and vegan?
Lupins are naturally gluten-free and 100% plant-based. They are a safe and highly nutritious option for individuals with celiac disease or those following a vegan lifestyle.
What do boiled unsalted lupins taste like?
They have a mild, slightly nutty flavor and a firm, 'al dente' texture similar to edamame or chickpeas. Because they are unsalted, they are quite neutral and easily take on the flavors of the spices or dressings they are paired with.
How do you eat or serve boiled lupins?
They can be eaten as a snack by seasoning them with lemon and herbs, or added to salads, stews, and grain bowls. Many people enjoy 'popping' the bean out of its skin, though the skin is edible and rich in fiber.
How should I store boiled lupins and how long do they last?
Store boiled lupins in an airtight container in the refrigerator for up to 5 to 7 days. If you need to store them longer, they can be frozen for up to 6 months, though the texture may become slightly softer upon thawing.
What are the specific mineral benefits of lupins?
Lupins are a rich source of essential minerals including manganese, magnesium, and zinc. These minerals are vital for maintaining strong bone health, supporting immune function, and aiding in energy metabolism.
