Calories in lupin beans cooked
A typical serving of lupin beans cooked provides about 119 calories. Here are the full macros and nutrition facts.
Per serving · 1 serving (100 g)
Calories
119kcal
Protein
15.6g
Carbs
9.9g
Fat
2.9g
Per 100 g
| Calories | 119 kcal |
| Protein | 15.6 g |
| Carbs | 9.9 g |
| Fat | 2.9 g |
| Saturated fat | 0.4 g |
| Fiber | 2.8 g |
| Sugars | 0.5 g |
| Sodium | 4 mg |
Data based on Open Food Facts and public nutrition databases.
Lupin beans are a Mediterranean legume traditionally eaten as a snack. They stand out for their high protein content and complete amino acid profile.
Nutritional benefits
- Low glycemic index ideal for blood sugar control
- High plant-based protein density
- Rich in cholesterol-reducing phytosterols
How to prepare it
- 1.Soak for at least 24 hours while changing the water
- 2.Boil in plenty of salted water
- 3.Serve cold with a pinch of paprika
Lighter alternatives
Chickpeas
Similar texture but milder flavor
Edamame
Similar nutritional profile but sweeter
Broad beans
Less bitter and easier to digest
Healthy tip
Rinse canned lupins thoroughly to reduce excess sodium used in their brine.
Frequently asked questions
Why are they bitter?
They contain alkaloids that must be removed through prolonged soaking and frequent water changes.
Are they gluten-free?
Yes, they are naturally gluten-free and a great alternative for wheat-free flours.
Can they be eaten raw?
No, they must be cooked and soaked correctly to eliminate natural toxins.
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