Lupin Beans

Overview

Lupin beans are protein-dense legumes that provide substantial arginine, lysine, folate, magnesium, and fibre. Their amino-acid profile is useful in plant-forward dietary patterns where arginine and total protein density are priorities, and where lysine-rich legumes help balance grain-heavy meal patterns.

Within the BRAIN Diet framework, lupin beans are a practical plant option for amino-acid coverage and mineral support, especially when rotated with soy foods, lentils, and seeds. As with many legumes, sulfur amino acids are relatively lower than lysine, so meal composition still matters for full essential-amino-acid balance.

Key Nutritional Highlights

• High protein and fibre density for a legume ingredient.
• Strong arginine contribution among realistic plant-food servings.
• Lysine-rich profile complements grain-heavy meals.
• Useful folate, magnesium, iron, and zinc support in plant-forward patterns.
• Raw-seed values are concentration-heavy; cooked or brined servings are lower per 100 g.

Food Context

Sourcing

• Use food-grade lupin products from reputable producers; bitter/alkaloid-rich traditional varieties require proper debittering before consumption.
• Choose minimally processed forms (cooked beans, plain lupin flour) when possible.

Synergies

• Pair with whole grains to improve methionine/cysteine balance across meals.
• Combine with vitamin-C-rich vegetables to support non-heme iron utilization.

Preparation

• Dry lupins require soaking and thorough cooking/debittering before use.
• Brined ready-to-eat lupin beans are convenient but often higher in sodium; rinse when needed.

Essential Amino Acid Profile

Lupin beans provide a strong plant protein source but are not sulfur-amino-acid complete in isolation.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	371 kcal	—
Protein	36.2 g	—
Total fat	9.7 g	—
Saturated fat	1.2 g	—
Carbohydrates	40.4 g	—
Fibre	18.9 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	4.4 mg	24.2%
Zinc	4.8 mg	43.2%
Magnesium	198 mg	47.1%
Folate	355 µg	88.8%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Lupins, mature seeds, raw, FDC ID 172423, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

4 substances in this food

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

References

[1] Report recommending the Digestible Indispensable Amino Acid Score (DIAAS) as the preferred method for evaluating dietary protein quality, replacing PDCAAS, and detailing methodology and implications for human nutrition. FAO 2013. Dietary protein quality evaluation in human nutrition (DIAAS report)

[2] \textlessp\textgreaterWhile animal products are rich in protein, the adequacy of dietary protein intake from vegetarian/vegan diets has long been controversial. Mariotti & Gardner 2019. Dietary protein and amino acids in vegetarian diets: a review