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[N]extrient

Lupins Without Salt (Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Lupins, mature seeds, cooked, boiled, without salt

Legumes and Legume Products

Macronutrients distribute relatively evenly across protein (15.6g), fat (2.9g), and carbohydrates (9.9g) per 100g. At 119 calories per 100g, Lupins Without Salt (Cooked, Boiled) offers moderate energy density suitable for balanced meals. With only 4mg of sodium, Lupins Without Salt (Cooked, Boiled) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.8g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Lupins Without Salt (Cooked, Boiled) delivers meaningful amounts of 9 different vitamins and minerals above 10% of daily value.

Calories119KCAL
Protein15.6G
Fat2.9G
Carbs9.9G
Fiber2.8G

Calorie Distribution

128kcal
  • Protein49%15.6 g
  • Fat20%2.9 g
  • Carbs31%9.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water71.1G
Energy119KCAL
Protein15.6G
Total lipid (fat)2.9G
Carbohydrate, by difference9.9G
Fiber, total dietary2.8G
Cholesterol0MG
Vitamin C, total ascorbic acid1.1MG
Thiamin0.13MG
Riboflavin0.05MG
Niacin0.49MG
Vitamin B-60.009MG
Folate, total59.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca51.0MG
Iron, Fe1.2MG
Magnesium, Mg54.0MG
Phosphorus, P128MG
Potassium, K245MG
Sodium, Na4.0MG
Zinc, Zn1.4MG
Copper, Cu0.23MG
Manganese, Mn0.68MG
Selenium, Se2.6UG
Energy497kJ
Ash0.55G
Pantothenic acid0.19MG
Folic acid0UG
Folate, food59.0UG
Folate, DFE59.0UG
Retinol0UG
Vitamin A, IU7.0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.35G
SFA 12:00.002G
SFA 14:00.004G
SFA 16:00.22G
SFA 18:00.10G
Fatty acids, total monounsaturated1.2G
MUFA 16:10.01G
MUFA 18:11.1G
MUFA 20:10.08G
MUFA 22:10.03G
Fatty acids, total polyunsaturated0.73G
PUFA 18:20.60G
PUFA 18:30.13G
Fatty acids, total trans0G
Tryptophan0.13G
Threonine0.57G
Isoleucine0.69G
Leucine1.2G
Lysine0.83G
Methionine0.11G
Cystine0.19G
Phenylalanine0.62G
Tyrosine0.58G
Valine0.65G
Arginine1.7G
Histidine0.44G
Alanine0.56G
Aspartic acid1.7G
Glutamic acid3.7G
Glycine0.66G
Proline0.64G
Serine0.81G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (166g)19825.8g4.8g16.4g

Scaled from Lupins Without Salt (Cooked, Boiled)'s per-100g values using USDA portion data.

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Nutrient Highlights

  • Lupins Without Salt (Cooked, Boiled) is a excellent source of Protein (31% DV) — see top foods ranked by Protein
  • Lupins Without Salt (Cooked, Boiled) is a good source of Magnesium (13% DV) — see top foods ranked by Magnesium
  • Lupins Without Salt (Cooked, Boiled) is a good source of Zinc (13% DV) — see top foods ranked by Zinc
  • Lupins Without Salt (Cooked, Boiled) is a good source of Fiber (10% DV) — see top foods ranked by Fiber

Dietary Considerations

  • Lupins Without Salt (Cooked, Boiled) is naturally low in sodium at 4mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Lupins Without Salt (Cooked, Boiled) fits well in high-protein, low-carb eating patterns with 15.6g protein and only 9.9g carbs per 100g. See the High-Protein, Low-Carb Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 13% (#1,074 of 8,262)
  • Fiber: top 19% (#1,570 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories119
% Daily Value*
Total Fat 2.9G4%
Cholesterol 0MG0%
Sodium 4.0MG0%
Total Carbohydrate 9.9G4%
Dietary Fiber 2.8G10%
Total Sugars 0
Protein 15.6G31%
Vitamin D 0UG0%
Calcium 51.0MG4%
Iron 1.2MG7%
Potassium 245MG5%

* 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: 172424.

View on USDA FoodData Central →