Lupins (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Lupins, mature seeds, raw
Legumes and Legume Products
A 100g serving covers 114% of the daily recommended Copper, making Lupins (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (36.2g), fat (9.7g), and carbohydrates (40.4g) per 100g. Lupins (Raw) packs 371 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 15mg of sodium, Lupins (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Lupins (Raw) provides 18.9g of dietary fiber per 100g (68% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Lupins (Raw) delivers meaningful amounts of 19 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein37%36.2 g
- Fat22%9.7 g
- Carbs41%40.4 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 10.4 | G |
| Energy | 371 | KCAL |
| Protein | 36.2 | G |
| Total lipid (fat) | 9.7 | G |
| Carbohydrate, by difference | 40.4 | G |
| Fiber, total dietary | 18.9 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 4.8 | MG |
| Thiamin | 0.64 | MG |
| Riboflavin | 0.22 | MG |
| Niacin | 2.2 | MG |
| Vitamin B-6 | 0.36 | MG |
| Folate, total | 355 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 0 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 176 | MG |
| Iron, Fe | 4.4 | MG |
| Magnesium, Mg | 198 | MG |
| Phosphorus, P | 440 | MG |
| Potassium, K | 1013 | MG |
| Sodium, Na | 15.0 | MG |
| Zinc, Zn | 4.8 | MG |
| Copper, Cu | 1.0 | MG |
| Manganese, Mn | 2.4 | MG |
| Selenium, Se | 8.2 | UG |
| Energy | 1554 | kJ |
| Ash | 3.3 | G |
| Pantothenic acid | 0.75 | MG |
| Folic acid | 0 | UG |
| Folate, food | 355 | UG |
| Folate, DFE | 355 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 0 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 0 | UG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 1.2 | G |
| SFA 12:0 | 0.008 | G |
| SFA 14:0 | 0.01 | G |
| SFA 16:0 | 0.74 | G |
| SFA 18:0 | 0.32 | G |
| Fatty acids, total monounsaturated | 3.9 | G |
| MUFA 16:1 | 0.03 | G |
| MUFA 18:1 | 3.6 | G |
| MUFA 20:1 | 0.26 | G |
| MUFA 22:1 | 0.09 | G |
| Fatty acids, total polyunsaturated | 2.4 | G |
| PUFA 18:2 | 2.0 | G |
| PUFA 18:3 | 0.45 | G |
| Fatty acids, total trans | 0 | G |
| 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 | 1.0 | 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 |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (180g) | 668 | 65.1g | 17.5g | 72.7g |
Scaled from Lupins (Raw)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Lupins (Raw) is a excellent source of Protein (72% DV) — see top foods ranked by Protein
- Lupins (Raw) is a excellent source of Fiber (68% DV) — see top foods ranked by Fiber
- Lupins (Raw) is a excellent source of Magnesium (47% DV) — see top foods ranked by Magnesium
- Lupins (Raw) is a excellent source of Zinc (43% DV) — see top foods ranked by Zinc
- Lupins (Raw) is a excellent source of Iron (24% DV) — see top foods ranked by Iron
Dietary Considerations
With 1013mg of potassium per 100g, individuals on a renal diet should moderate their intake of Lupins (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.
Lupins (Raw) is naturally low in sodium at 15mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Lupins (Raw) provides 4.4mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Lupins (Raw) is a meaningful source of folate at 355mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.
Rankings Among 8,262 USDA Foods
- Protein: top 1% (#83 of 8,262)
- Fiber: top 1% (#83 of 8,262)
- Potassium: top 3% (#248 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value 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.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 172423.
View on USDA FoodData Central →