Nutrients in 100 grams of Lupins

Raw Lupins (Lupinus albus).

Macros Ratio

Protein Fat Carbs

37%

22%

41%

100 g ▼

Macro Nutrients

Lupins

Energy371 kcal

12.8%

Raw Lupins have 371 kcal of Energy per 100 grams, which is 12.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat9.74 g

10%

Raw Lupins have 9.74 g of Fat per 100 grams, which is 10% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.16 g

3.6%

Raw Lupins have 1.156 g of Saturated Fat per 100 grams, which is 3.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.45 g

28%

Raw Lupins have 0.446 g of Omega 3 per 100 grams, which is 28% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62 g

11.7%

Raw Lupins have 1.995 g of Omega 6 per 100 grams, which is 11.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Lupins have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate40.4 g

31%

Raw Lupins have 40.37 g of Carbohydrate per 100 grams, which is 31% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber19 g

49.7%

Raw Lupins have 18.9 g of Fiber per 100 grams, which is 49.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein36 g

64.6%

Raw Lupins have 36.17 g of Protein per 100 grams, which is 64.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lupins

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Lupins have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.64 mg

53.3%

Thiamine

Raw Lupins have 0.64 mg of Vitamin B1 per 100 grams, which is 53.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

17%

Riboflavin

Raw Lupins have 0.22 mg of Vitamin B2 per 100 grams, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.2 mg

13.7%

Niacin, nicotinic acid, niacinamide

Raw Lupins have 2.19 mg of Vitamin B3 per 100 grams, which is 13.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.75 mg

15%

Pantothenic acid

Raw Lupins have 0.75 mg of Vitamin B5 per 100 grams, which is 15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.36 mg

27.5%

Pyridoxine

Raw Lupins have 0.357 mg of Vitamin B6 per 100 grams, which is 27.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9355 μg

88.8%

Folates and Folic Acid

Raw Lupins have 355 μg of Vitamin B9 per 100 grams, which is 88.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Lupins have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C4.8 mg

5.33%

Ascorbic acid

Raw Lupins have 4.8 mg of Vitamin C per 100 grams, which is 5.33% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Lupins have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Lupins

Calcium176 mg

17.6%

Raw Lupins have 176 mg of Calcium per 100 grams, which is 17.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.02 mg

114%

Raw Lupins have 1.022 mg of Copper per 100 grams, which is 114% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.36 mg

54.5%

Raw Lupins have 4.36 mg of Iron per 100 grams, which is 54.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium198 mg

47%

Raw Lupins have 198 mg of Magnesium per 100 grams, which is 47% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.4 mg

104%

Raw Lupins have 2.382 mg of Manganese per 100 grams, which is 104% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus440 mg

63%

Raw Lupins have 440 mg of Phosphorus per 100 grams, which is 63% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1013 mg

29.8%

Raw Lupins have 1013 mg of Potassium per 100 grams, which is 29.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.2 μg

15%

Raw Lupins have 8.2 μg of Selenium per 100 grams, which is 15% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium15 mg

Raw Lupins have 15 mg of Sodium per 100 grams, which is 1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.75 mg

43%

Raw Lupins have 4.75 mg of Zinc per 100 grams, which is 43% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water10.4 g

0.28%

Raw Lupins have 10.44 g of Water per 100 grams, which is 0.28% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Lupins:

100 grams of Lupins has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1 and Vitamin B6.
It also has a good amount of Vitamin B2, Vitamin B3 and Vitamin B5.
This legume has some Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Lupins:

100 grams of Lupins has outstanding amounts of Copper and Manganese.
It is an excellent source of Iron, Magnesium, Phosphorus, Potassium and Zinc.
It also has a good amount of Calcium and Selenium.
The product has trace amounts of Sodium.

Macronutrients in 100 grams of Raw Lupins:

100 grams of Lupins is an excellent source of Omega 3, Carbohydrate, Fiber and Protein.
It has a good amount of Fat and Omega 6.
It also has some Saturated Fat.

Compare Raw Lupins with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Lupins

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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