Know what’s on your plate
Lupin seeds
Calories & nutrition facts
mature, raw
Nutrition facts
Per 100 g% DV- Calories 371 kcal —
- Protein 36 g 72%
- Carbohydrate 21 g 8%
- Fat 9.7 g 12%
- Saturated fat 1.2 g 6%
- Fibre 19 g 68%
- Sodium 15 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 4.8 mg 5%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.64 mg 53%
- Riboflavin (B2) 0.22 mg 17%
- Niacin (B3) 2.2 mg 14%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.36 mg 21%
- Folate (B9) 355 µg 89%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 176 mg 14%
- Iron 4.4 mg 24%
- Magnesium 198 mg 47%
- Phosphorus 440 mg 35%
- Potassium 1013 mg 22%
- Zinc 4.8 mg 43%
- Copper 1 mg 114%
- Manganese 2.4 mg 104%
- Selenium 8.2 µg 15%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 371 | 36 g | 22 g | 9.7 g |
| 1 × cup | 180 g | 668 | 65 g | 39 g | 18 g |
| 2 × cup | 360 g | 1336 | 130 g | 77 g | 35 g |
| ½ × cup | 90 g | 334 | 33 g | 19 g | 8.8 g |
| 3 × cup | 540 g | 2003 | 195 g | 116 g | 53 g |
| 4 × cup | 720 g | 2671 | 260 g | 155 g | 70 g |
Similar foods
- Mature lupin seedboiled, salt added116 kcal / 100 g
- Lupine seedsraw328 kcal / 100 g
- Lupin beansraw283 kcal / 100 g
- Lupinsmature seeds, cooked, boiled, without salt119 kcal / 100 g
- Altramuz397 kcal / 100 g
- Lupinesdried, rehydrated119 kcal / 100 g
- Lotus seedsraw89 kcal / 100 g
- Hyacinth beansmature seeds, raw344 kcal / 100 g
- Winged bean mature seedsmature seeds, raw409 kcal / 100 g
- Mature soybeansseeds, raw446 kcal / 100 g
Questions about Lupin seeds
How do you prepare dried lupin seeds so they are safe to eat?
Unless the packet says they are ready to eat, soak the seeds, boil them until tender, then cover with fresh water and change it daily for several days to leach out bitter alkaloids. Taste one each day; eat them only once the bitterness has gone, and follow any preparation instructions on the packet.
How do you eat ready-to-eat lupin seeds?
Drain and rinse them, then serve as a salty snack with a squeeze of lemon, or add them to salads, grain bowls and antipasti. Their firm, slightly nutty bite also works in stews and soups.
Can you roast lupin seeds?
Yes: use fully cooked, drained seeds, dry them well, toss with a little oil and seasoning, then roast at 200 °C for about 25–35 minutes, stirring once or twice. They are ready when crisp and golden; let them cool before eating.
How should you store lupin seeds?
Keep dried seeds in an airtight container in a cool, dry cupboard. Refrigerate opened ready-to-eat lupins in their brine in a covered container, and use them within a few days; for longer storage, freeze drained seeds.
What do lupin seeds go well with?
Their briny, savoury flavour pairs well with olives, lemon, garlic, herbs and sharp cheeses. Serve them as lupini with drinks, or fold them into a Mediterranean-style salad with tomatoes and cucumber.
Can lupin seeds replace chickpeas?
Yes, cooked lupin seeds can replace chickpeas in salads, soups and stews, though they are firmer and more assertive in flavour. For hummus, blend peeled lupins with tahini, lemon and garlic, adding water until smooth.
Are lupin seeds related to peanuts, and can they cause an allergy?
Lupin is a legume, like peanuts, beans and lentils, and lupin allergy can occur; some people with peanut allergy may also react to lupin. Avoid it if you know you are allergic, and seek urgent help for signs of a severe reaction.
Are lupin seeds nutritious?
They are rich in protein and fibre: a typical handful of 30 g provides 11 g protein and 5.7 g fibre. They are also high in zinc, magnesium and phosphorus.
Source: USDA FoodData Central 172423 · per 100 g · carbohydrate per EU label, fibre excluded
