Lupins, mature seeds, raw: Nutrition Facts
Generic food Raw Beans and Legumes
Lupins, mature seeds, raw contains 371 kcal per 100 g. A typical serving of 1 cup (180 g) provides about 668 kcal.
Roughly 41% of its calories come from carbohydrates, with 37% from protein and 22% from fat (estimated with general energy factors).
That is more energy than the typical item in legumes and legume products on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 114% of the Daily Value for copper, 104% of the Daily Value for manganese and 89% of the Daily Value for Folate (B9).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 371 kcal | |
| Total fat ? | 9.7 g | 12% |
| Saturated fat ? | 1.2 g | 6% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 15 mg | 0.7% |
| Total carbohydrates C | 40.4 g | 15% |
| Dietary fiber I | 18.9 g | 67% |
| Total sugars | not reported | |
| Protein ? | 36.2 g | 72% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 4.8 mg | 5% |
| Vitamin D Z | 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) C | 355 µg | 89% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 176 mg | 14% |
| Iron ? | 4.4 mg | 24% |
| Magnesium ? | 198 mg | 47% |
| Phosphorus ? | 440 mg | 35% |
| Potassium ? | 1,013 mg | 22% |
| Zinc ? | 4.8 mg | 43% |
| Copper ? | 1 mg | 114% |
| Manganese ? | 2.4 mg | 104% |
| Selenium C | 8.2 µg | 15% |
% 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 37%
- Carbohydrates 41%
- Fat 22%
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
- Protein36.2 gin the top quarter of legumes and legume products (median 8.9 g)
- Fiber18.9 gin the top quarter of legumes and legume products (median 5.3 g)
- Fat9.7 gin the top quarter of legumes and legume products (median 1.4 g)
- Saturated fat1.2 gin the top quarter of legumes and legume products (median 0.21 g)
- Sodium15 mgbelow the median for legumes and legume products (median 41 mg)
- Protein per 100 kcal9.7 gprotein density, useful for comparing foods with different calorie levels
- Water10.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 3.9 g |
|---|---|
| Polyunsaturated fat ? | 2.4 g |
Amino acids (18)
| Tryptophan ? | 0.29 g |
|---|---|
| Threonine ? | 1.3 g |
| Isoleucine ? | 1.6 g |
| Leucine ? | 2.7 g |
| Lysine ? | 1.9 g |
| Methionine ? | 0.26 g |
| Cystine ? | 0.45 g |
| Phenylalanine ? | 1.4 g |
| Tyrosine ? | 1.4 g |
| Valine ? | 1.5 g |
| Arginine ? | 3.9 g |
| Histidine ? | 1 g |
| Alanine ? | 1.3 g |
| Aspartic acid ? | 3.9 g |
| Glutamic acid ? | 8.7 g |
| Glycine ? | 1.5 g |
| Proline ? | 1.5 g |
| Serine ? | 1.9 g |
Individual fatty acids (10)
| Linoleic acid (omega-6, 18:2) ? | 2 g |
|---|---|
| SFA 12:0 ? | 0.008 g |
| SFA 14:0 ? | 0.013 g |
| SFA 16:0 ? | 0.74 g |
| SFA 18:0 ? | 0.32 g |
| MUFA 18:1 ? | 3.6 g |
| PUFA 18:3 ? | 0.45 g |
| MUFA 16:1 ? | 0.034 g |
| MUFA 20:1 ? | 0.26 g |
| MUFA 22:1 ? | 0.093 g |
Carotenoids (7)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (9)
| Water ? | 10.4 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 3.3 g |
| Theobromine Z | 0 mg |
| Energy C | 1,554 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 355 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, cooked, boiled, without salt Cooked | 119 | 15.6 g | 9.9 g | 2.9 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 |
|---|---|---|---|---|
| Meat extender | 311 | 41.7 g | 34.7 g | 3 g |
| Winged beans, mature seeds, raw Raw | 409 | 29.7 g | 41.7 g | 16.3 g |
| Mungo beans, mature seeds, raw Raw | 341 | 25.2 g | 59 g | 1.6 g |
| Peanut flour, low fat | 428 | 33.8 g | 31.3 g | 21.9 g |
| Papad | 371 | 25.6 g | 59.9 g | 3.3 g |
| Papad, grilled or broiled Cooked | 371 | 25.6 g | 59.9 g | 3.3 g |
| Peas, green, split, mature seeds, raw Raw | 364 | 23.1 g | 61.6 g | 3.9 g |
| Broadbeans (fava beans), mature seeds, raw Raw | 341 | 26.1 g | 58.3 g | 1.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw lupins?
100 g of raw lupins has 371 kcal. 1 cup (180 g): about 668 kcal.
Is raw lupins high in protein?
Raw lupins contains 36.2 g of protein per 100 g (72% of the 50 g Daily Value), or 65.1 g in 1 cup (180 g). About 37% of its calories come from protein. Compared with other legumes and legume products, that is among the highest quarter (median 8.9 g).
How many carbs are in raw lupins?
Raw lupins has 40.4 g of total carbohydrates per 100 g, including 18.9 g of fiber.
How much fat is in raw lupins?
Raw lupins contains 9.7 g of fat per 100 g, of which 1.2 g is saturated (6% of the Daily Value).
What vitamins and minerals does raw lupins contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (114% DV), manganese (104% DV), Folate (B9) (89% DV), Thiamin (B1) (53% DV) and magnesium (47% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw lupins?
100 g contains 15 mg of sodium, 0.7% of the 2,300 mg Daily Value.
Does lupins have the same nutrition raw and cooked?
No. Per 100 g, lupins, mature seeds, raw has 371 kcal, while lupins, mature seeds, cooked, boiled, without salt has 119 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 172423. 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.