Legume
Lupin
Lupin (lupini) is a large pale bean traditionally pickled in brine as a Mediterranean and Latin American snack, and increasingly milled into high-protein, gluten-free flour. Flavour is nutty and slightly bitter unless debittered by soaking. Only sweet or properly prepared varieties are culinary; bitter wild types need thorough processing. Related to other Fabaceae pulses but distinct from common beans.
Also known as: Lupini, Altramuces, Tremoços, Termis, Tarwi
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Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.84 g
- Saturated Fat 0.19 g
- Trans Fat 0 g
- Monounsaturated Fat 0.21 g
- Polyunsaturated Fat 0.29 g
- Cholesterol 0 mg
- Sodium 9.25 mg
- Salt 0.02 g
- Total Carbohydrate 21.3 g
- Dietary Fibre 5.72 g
- Total Sugars 2.05 g
- Complex / starch 11.2 g
- Protein 8.97 g
- Water 67.8 g
- Energy 114 kcal
- Water 67.8 g
- Carbohydrates 21.3 g
- Sugars 2.05 g
- Monosaccharides 1.44 g
- Disaccharides 0.61 g
- Starch 11.2 g
- Amylose 2.81 g
- Amylopectin 8.42 g
- Digestible Starch 9.55 g
- Resistant Starch 1.12 g
- Fibre 5.72 g
- Soluble Fibre 2 g
- Insoluble Fibre 3.72 g
- Protein 8.97 g
- Plant Protein 8.52 g
- Fat 0.84 g
- Saturated Fat 0.19 g
- Monounsaturated Fat 0.21 g
- Polyunsaturated Fat 0.29 g
- Vitamins 143 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.24 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 1.39 mg
- Vitamin B5 — Pantothenic Acid 0.46 mg
- Vitamin B6 0.18 mg
- Vitamin B7 — Biotin 4.5 µg
- Vitamin B9 — Folate 107 µg
- Vitamin C 2 mg
- Vitamin E 0.43 mg
- Vitamin K 6.9 µg
- Minerals 222 mg
- Major Minerals 213 mg
- Trace Minerals 8.6 mg
- Salt 0.02 g
- Sodium Chloride 0.02 g
Vitamins
vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.24 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 1.39 · vitamin-b5-pantothenic-acid: 0.46 · vitamin-b6: 0.18 · vitamin-b7-biotin: 4.5 · vitamin-b9-folate: 106.5 · vitamin-e: 0.43 · vitamin-k: 6.9 ·
Minerals
Sodium: 9.25 · Potassium: 162 · Calcium: 42 · Iron: 3.2 · Zinc: 0.4 · Iodine: 5 ·
Cooked legumes deliver plant protein, resistant starch, and fibre with little fat.
History
Lupins were cultivated in the Mediterranean and Nile regions as food and soil-improving crops.
Pickled lupini beans became a classic Italian and Iberian bar and feast snack.
Sweet lupin breeding reduced alkaloids and opened feed and later food flour uses.
Lupin flour and protein entered gluten-free and high-protein specialty food markets.