Lupins (mature seeds, cooked, boiled, without salt) nutrition facts
100 grams of lupins, mature seeds, cooked, boiled, without salt contain 119 calories, 16 g of protein, 9.9 g of carbohydrates and 2.9 g of fat. It is an excellent source of protein (31% DV), manganese (29% DV) and copper (26% DV).
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Protein31%
- Manganese29%
- Copper26%
- Folate15%
- Magnesium13%
- Zinc13%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 1.1 mg | 1% |
| Thiamin (B1) | 0.13 mg | 11% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.5 mg | 3% |
| Pantothenic acid (B5) | 0.19 mg | 4% |
| Vitamin B6 | 0.01 mg | 1% |
| Folate | 59 µg | 15% |
| Vitamin B12 | 0 µg | 0% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 51 mg | 4% |
| Iron | 1.2 mg | 7% |
| Potassium | 245 mg | 5% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 128 mg | 10% |
| Zinc | 1.38 mg | 13% |
| Copper | 0.23 mg | 26% |
| Manganese | 0.68 mg | 29% |
| Selenium | 2.6 µg | 5% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.35 g | 2% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 1.18 g | - |
| Polyunsaturated fat | 0.73 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 71.1 g | - |
How it compares to other legumes and legume products
| Per 100 g | Lupins (mature seeds, cooked, boiled, without salt) | Category average | Difference |
|---|---|---|---|
| Calories | 119 | 202 | -41% |
| Protein | 15.6 g | 13.8 g | +13% |
| Total carbohydrate | 9.88 g | 21.8 g | -55% |
| Total fat | 2.92 g | 7.65 g | -62% |
| Dietary fiber | 2.8 g | 6.56 g | -57% |
| Sodium | 4 mg | 271 mg | -99% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 172424. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.