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Food · Legumes and Legume Products

Lupins nutrition facts

A typical portion of lupins (1 cup; 166 g, mature seeds, cooked, boiled, without salt) has 200 calories and 26g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 116 calories (mature seeds, cooked, boiled, with salt) to 371 (mature seeds, raw).

Nutrition Facts

Serving size1 cup (166g)
Amount per serving
Calories200
% Daily Value*
Total Fat 5g6%
Saturated Fat 0.5g3%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 5mg0%
Total Carbohydrate 16g6%
Dietary Fiber 5g17%
Total Sugars not declared
Includes Added Sugars not declared
Protein 26g52%
Vitamin D 0mcg0%
Calcium 80mg7%
Iron 2mg11%
Potassium 410mg9%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Lupins, mature seeds, cooked, boiled, without salt, scaled to the portion. Check the USDA record.

Protein per 100 g
15.6g
more than 64% of 8,218 USDA reference foods
Calories per 100 g
119
more than 33% of reference foods
Sodium per 100 g
4mg
more than 10% of reference foods

1 cup weighs 166 g in USDA's record for Lupins, mature seeds, cooked, boiled, without salt (FDC 172424); across 3 records of lupins USDA weighs it at 166 to 180 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 31% carbohydrate, 21% fat and 49% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Manganese1.1 mg in 1 cup (166 g), 49% of the Daily Value
  • Copper0.4 mg in 1 cup (166 g), 43% of the Daily Value
  • Folate98 µg DFE in 1 cup (166 g), 24% of the Daily Value
  • Magnesium90 mg in 1 cup (166 g), 21% of the Daily Value
  • Zinc2.3 mg in 1 cup (166 g), 21% of the Daily Value
  • Thiamin0.2 mg in 1 cup (166 g), 19% of the Daily Value
  • Phosphorus212 mg in 1 cup (166 g), 17% of the Daily Value

Source: USDA FoodData Central (FDC 172424), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of lupins USDA describes

Mature seeds, raw has the most calories per 100 g (371); the fewest: Mature seeds… (FDC 173804) (116)

Calories per 100 g by USDA description of lupinsMature seeds… (FDC 172424)119Mature seeds, raw371Mature seeds… (FDC 173804)116Calories per 100 g by USDA description of lupinsMature seeds… (FDC 172424)119Mature seeds, raw371Mature seeds… (FDC 173804)116Calories per 100 g by USDA description of lupinsMature seeds… (FDC 172424)119Mature seeds, raw371Mature seeds… (FDC 173804)116Calories per 100 g by USDA description of lupinsMature seeds… (FDC 172424)119Mature seeds, raw371Mature seeds… (FDC 173804)116Calories per 100 g by USDA description of lupinsMature seeds… (FDC 172424)119Mature seeds, raw371Mature seeds… (FDC 173804)116Calories per 100 g by USDA description of lupinsMature seeds… (FDC 172424)119Mature seeds, raw371Mature seeds… (FDC 173804)116Calories per 100 g by USDA description of lupinsMature seeds… (FDC 172424)119Mature seeds, raw371Mature seeds… (FDC 173804)116Calories per 100 g by USDA description of lupinsMature seeds… (FDC 172424)119Mature seeds, raw371Mature seeds… (FDC 173804)116Calories per 100 g by USDA description of lupinsMature seeds… (FDC 172424)119Mature seeds, raw371Mature seeds… (FDC 173804)116
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 3 USDA descriptions of lupins, per 100 g
USDA descriptionCaloriesProteinFatSodium
Lupins, mature seeds, cooked, boiled, without salt11915.6 g2.9 g4 mg
Lupins, mature seeds, raw37136.2 g9.7 g15 mg
Lupins, mature seeds, cooked, boiled, with salt11615.6 g2.9 g240 mg

Every nutrient in this record (64)

The portion is 1 cup (166 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein25.8 g15.6 g52%
Total lipid (fat)4.85 g2.92 g6%
Carbohydrate, by difference16.4 g9.88 g6%
Ash0.91 g0.55 g
Energy198 kcal119 kcal
Water118 g71.1 g
Fiber, total dietary4.65 g2.80 g17%
Cholesterol0 mg0 mg0%
Fatty acids, total trans0 g0 g
Fatty acids, total saturated0.57 g0.35 g3%
Fatty acids, total monounsaturated1.96 g1.18 g
Fatty acids, total polyunsaturated1.21 g0.73 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca84.7 mg51.0 mg7%
Iron, Fe1.99 mg1.20 mg11%
Magnesium, Mg89.6 mg54.0 mg21%
Phosphorus, P212 mg128 mg17%
Potassium, K407 mg245 mg9%
Sodium, Na6.64 mg4.00 mg0%
Zinc, Zn2.29 mg1.38 mg21%
Copper, Cu0.38 mg0.23 mg43%
Manganese, Mn1.12 mg0.68 mg49%
Selenium, Se4.32 µg2.60 µg8%
Vitamins (14)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE0 µg0 µg0%
Vitamin D (D2 + D3)0 µg0 µg0%
Vitamin C, total ascorbic acid1.83 mg1.10 mg2%
Thiamin0.22 mg0.13 mg19%
Riboflavin0.088 mg0.053 mg7%
Niacin0.82 mg0.49 mg5%
Pantothenic acid0.31 mg0.19 mg
Vitamin B-60.015 mg0.0090 mg1%
Folate, total97.9 µg59.0 µg
Vitamin B-120 µg0 µg0%
Folic acid0 µg0 µg
Folate, food97.9 µg59.0 µg
Folate, DFE97.9 µg59.0 µg24%
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.21 g0.13 g
Threonine0.95 g0.57 g
Isoleucine1.15 g0.69 g
Leucine1.96 g1.18 g
Lysine1.38 g0.83 g
Methionine0.18 g0.11 g
Cystine0.32 g0.19 g
Phenylalanine1.03 g0.62 g
Tyrosine0.97 g0.58 g
Valine1.08 g0.65 g
Arginine2.77 g1.67 g
Histidine0.74 g0.44 g
Alanine0.93 g0.56 g
Aspartic acid2.77 g1.67 g
Glutamic acid6.21 g3.74 g
Glycine1.10 g0.66 g
Proline1.05 g0.64 g
Serine1.34 g0.81 g
Fatty acids (10)
NutrientPer portionPer 100 g% DV
SFA 12:00.0033 g0.0020 g
SFA 14:00.0066 g0.0040 g
SFA 16:00.37 g0.22 g
SFA 18:00.16 g0.095 g
MUFA 18:11.77 g1.06 g
PUFA 18:20.99 g0.60 g
PUFA 18:30.22 g0.13 g
MUFA 16:10.017 g0.010 g
MUFA 20:10.13 g0.076 g
MUFA 22:10.046 g0.028 g

Source: USDA FoodData Central, FDC 172424: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in lupins?

200 in 1 cup (166 g) of mature seeds, cooked, boiled, without salt; 116 to 371 per 100 g across USDA's descriptions.

How much protein is in lupins?

26g in 1 cup; 15.6 g per 100 g.

How much sodium is in lupins?

5mg in 1 cup; 4 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov