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Lupins

Overview

Lupins are legumes providing plant protein and fiber, part of diverse protein sources for vegan BRAIN Diet approaches.

Within the BRAIN Diet framework, protein sources include legumes, fermented soy, lupins, Mankai, seeds, whole grains, and functional yeasts.

Food Context

Synergies

• Part of diverse legume intake
• Pair with grains for complete amino acid profile

Preparation

• Soak and cook thoroughly
• Supports plant protein diversity

Essential Amino Acid Profile

Lupins provide a strong plant protein source but are not a complete protein.

Notable amino acids:

• Lysine

Limiting amino acids:

• Methionine and cysteine (DIAAS ~65–70)

Protein pairing strategy:

Lupins are rich in lysine but relatively low in sulfur-containing amino acids. Combining with grains such as rice, oats, or barley helps create a more balanced essential amino acid profile.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Selected food and preparation: Lupins, mature seeds, raw. per 100 g edible portion.

Core nutrients

Nutrient	Amount per 100 g	% reference intake 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

Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.

Nutrient	Amount per 100 g	% reference intake per 100 g
Iron	4.4 mg	24.2%
Zinc	4.8 mg	43.2%
Magnesium	198 mg	47.1%
Selenium	8.2 µg	14.9%
Calcium	176 mg	17.6%
Potassium	1013 mg	29.8%
Folate	355 µg	88.8%
Vitamin B6	0.4 mg	27.5%

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

Composition source: USDA FoodData Central, Lupins, mature seeds, raw, FDC ID 172423, per 100 g edible portion

Substances

No evidenced substance relationships are currently available.

References

[1] Lupin provides high plant-protein density with favourable essential amino-acid coverage for a legume. FAO 2013. Dietary Protein Quality Evaluation in Human Nutrition: Report of an FAO Expert Consultation

[2] Legume-rich plant-forward patterns support nutrient density within Mediterranean-style diets. Satija et al. 2017. Healthful and unhealthful plant-based diets and the risk of coronary heart disease in US adults