Loading...
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
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.
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.
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.
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.
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.
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.
boiled unsalted lupins is a versatile ingredient found in cuisines around the world. With 119 calories per 100g and 15.6 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the legume category with complete nutrition information.
View all legume →Discover 0 recipes featuring boiled unsalted lupins with step-by-step instructions.
Browse recipes →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.
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.
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.