Lupins, mature seeds, cooked, boiled, without salt: Nutrition Facts
Generic food Cooked Beans and Legumes
Lupins, mature seeds, cooked, boiled, without salt contains 119 kcal per 100 g. A typical serving of 1 cup (166 g) provides about 198 kcal.
Roughly 49% of its calories come from protein, with 31% from carbohydrates and 21% from fat (estimated with general energy factors).
That is close to the median for legumes and legume products on FoodFactly (127 kcal per 100 g).
100 g provides 29% of the Daily Value for manganese, 26% of the Daily Value for copper and 15% of the Daily Value for Folate (B9).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 119 kcal | |
| Total fat ? | 2.9 g | 4% |
| Saturated fat ? | 0.35 g | 2% |
| Trans fat Z | 0 g | |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 4 mg | 0.2% |
| Total carbohydrates C | 9.9 g | 4% |
| Dietary fiber ? | 2.8 g | 10% |
| Total sugars | not reported | |
| Protein ? | 15.6 g | 31% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 1.1 mg | 1% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.13 mg | 11% |
| Riboflavin (B2) ? | 0.053 mg | 4% |
| Niacin (B3) ? | 0.5 mg | 3% |
| Pantothenic acid (B5) ? | 0.19 mg | 4% |
| Vitamin B6 ? | 0.009 mg | 0.5% |
| Folate (B9) C | 59 µg | 15% |
| Vitamin B12 ? | 0 µg | 0% |
| Calcium ? | 51 mg | 4% |
| Iron ? | 1.2 mg | 7% |
| Magnesium ? | 54 mg | 13% |
| Phosphorus ? | 128 mg | 10% |
| Potassium ? | 245 mg | 5% |
| Zinc ? | 1.4 mg | 13% |
| Copper ? | 0.23 mg | 26% |
| Manganese ? | 0.68 mg | 29% |
| Selenium I | 2.6 µg | 5% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 49%
- Carbohydrates 31%
- Fat 21%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein15.6 gabove the median for legumes and legume products (median 8.9 g)
- Fiber2.8 gbelow the median for legumes and legume products (median 5.3 g)
- Fat2.9 gabove the median for legumes and legume products (median 1.4 g)
- Saturated fat0.35 gabove the median for legumes and legume products (median 0.21 g)
- Sodium4 mgin the lowest quarter of legumes and legume products (median 41 mg)
- Protein per 100 kcal13.1 gprotein density, useful for comparing foods with different calorie levels
- Water71.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 1.2 g |
|---|---|
| Polyunsaturated fat ? | 0.73 g |
Amino acids (18)
| Tryptophan ? | 0.13 g |
|---|---|
| Threonine ? | 0.57 g |
| Isoleucine ? | 0.7 g |
| Leucine ? | 1.2 g |
| Lysine ? | 0.83 g |
| Methionine ? | 0.11 g |
| Cystine ? | 0.19 g |
| Phenylalanine ? | 0.62 g |
| Tyrosine ? | 0.59 g |
| Valine ? | 0.65 g |
| Arginine ? | 1.7 g |
| Histidine ? | 0.44 g |
| Alanine ? | 0.56 g |
| Aspartic acid ? | 1.7 g |
| Glutamic acid ? | 3.7 g |
| Glycine ? | 0.66 g |
| Proline ? | 0.64 g |
| Serine ? | 0.81 g |
Individual fatty acids (10)
| Linoleic acid (omega-6, 18:2) ? | 0.6 g |
|---|---|
| SFA 12:0 ? | 0.002 g |
| SFA 14:0 ? | 0.004 g |
| SFA 16:0 ? | 0.22 g |
| SFA 18:0 ? | 0.095 g |
| MUFA 18:1 ? | 1.1 g |
| PUFA 18:3 ? | 0.13 g |
| MUFA 16:1 ? | 0.01 g |
| MUFA 20:1 ? | 0.076 g |
| MUFA 22:1 ? | 0.028 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 71.1 g |
|---|---|
| Ash ? | 0.55 g |
| Energy C | 497 kJ |
| Vitamin A, IU ? | 7 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 59 µg |
Other forms of Lupins
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lupins, mature seeds, raw Raw | 371 | 36.2 g | 40.4 g | 9.7 g |
| Lupins, mature seeds, cooked, boiled, with salt Cooked | 116 | 15.6 g | 9.3 g | 2.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Edamame, cooked Cooked | 140 | 11.5 g | 8.6 g | 7.6 g |
| Winged beans, mature seeds, cooked, boiled, without salt Cooked | 147 | 10.6 g | 14.9 g | 5.8 g |
| Winged beans, mature seeds, cooked, boiled, with salt Cooked | 147 | 10.6 g | 14.9 g | 5.8 g |
| Soybeans, mature seeds, cooked, boiled, with salt Cooked | 172 | 18.2 g | 8.4 g | 9 g |
| Soybeans, mature cooked, boiled, without salt Cooked | 172 | 18.2 g | 8.4 g | 9 g |
| Cowpeas, catjang, mature seeds, cooked, boiled, without salt Cooked | 117 | 8.1 g | 20.3 g | 0.71 g |
| Cowpeas, catjang, mature seeds, cooked, boiled, with salt Cooked | 117 | 8.1 g | 20.3 g | 0.71 g |
| Yardlong beans, mature seeds, cooked, boiled, without salt Cooked | 118 | 8.3 g | 21.1 g | 0.45 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked lupins?
100 g of cooked lupins has 119 kcal. 1 cup (166 g): about 198 kcal.
Is cooked lupins high in protein?
Cooked lupins contains 15.6 g of protein per 100 g (31% of the 50 g Daily Value), or 25.8 g in 1 cup (166 g). About 49% of its calories come from protein. Compared with other legumes and legume products, that is above the median (median 8.9 g).
How many carbs are in cooked lupins?
Cooked lupins has 9.9 g of total carbohydrates per 100 g, including 2.8 g of fiber.
How much fat is in cooked lupins?
Cooked lupins contains 2.9 g of fat per 100 g, of which 0.35 g is saturated (2% of the Daily Value).
What vitamins and minerals does cooked lupins contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (29% DV), copper (26% DV), Folate (B9) (15% DV), magnesium (13% DV) and zinc (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked lupins?
100 g contains 4 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does lupins have the same nutrition cooked and raw?
No. Per 100 g, lupins, mature seeds, cooked, boiled, without salt has 119 kcal, while lupins, mature seeds, raw has 371 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 172424. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.