Macronutrients & Calories
The U.S. Department of Agriculture (USDA) lists the following approximate values for one serving of lupini beans (around 44 beans):
| Nutrient | Amount per 44 beans |
|---|---|
| Calories | ≈100 kcal |
| Protein | ≈11 g |
| Fat | <1 g |
| Carbohydrates | 12 g |
| Dietary fibre | ≈3 g |
| Sugar | ≈7 g |
| Calcium | ≈70 mg |
| Sodium | ≈820 mg* |
*Note: Packaged lupini beans are often sold in brine, contributing to their sodium content. Rinsing before eating can reduce sodium.
Micronutrients & Phytochemicals
Lupini beans contain a variety of vitamins and minerals, including vitamin B complex, phosphorus, calcium, iron, magnesium and manganese. They also provide potassium, folate and trace amounts of selenium. Their fibre acts as a prebiotic, feeding beneficial gut bacteria and supporting digestive health.
Health Benefits
- Satiety & Weight Control: The high protein and fibre content help you feel full for longer.
- Cardiovascular Health: Diets rich in lupini beans may improve blood pressure, serum lipids and insulin sensitivity.
- Gut Health: Prebiotic fibre promotes healthy gut bacteria and regular digestion.
- Gluten‑Free & Vegan: Lupini beans are naturally gluten‑free, making them suitable for celiac diets and an excellent protein source for vegans and vegetarians.
- Low Glycemic Impact: With almost zero net carbohydrates, they fit well into low‑carb and ketogenic diets.
Caution: Lupini beans are related to peanuts and soybeans. Individuals with legume allergies should exercise caution. Always debitter and cook them thoroughly before consuming.