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Lupins

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 [1][2].

Key Nutritional Highlights​

  • Lupin provides high plant-protein density with favourable essential amino-acid coverage for a legume [1]
  • Legume-rich plant-forward patterns support nutrient density within Mediterranean-style diets [2]
  • Lupins are legumes providing plant protein and fiber, part of diverse protein sources for vegan BRAIN Diet approaches. [1]
  • Protein sources include legumes, fermented soy, lupins, Mankai, seeds, whole grains, and functional yeasts. [2]
  • Lupins are legumes providing plant protein and fiber, part of diverse protein sources for vegan BRAIN Diet approaches.

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)

Core nutrients

NutrientAmount per 100 g% RDA per 100 g
Energy371 kcal—
Protein36.2 g—
Total fat9.7 g—
Saturated fat1.2 g—
Carbohydrates40.4 g—
Fibre18.9 g—
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, API, per 100 g edible portion, last checked 2026-03-14

Substances​

No nutrition data yet and no editorial substances. Add tags (from the Overview) and/or populate the nutrition table so substances appear here.

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