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

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 micronutrients

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%
Selenium	8.2 µg	14.9%
Calcium	176 mg	17.6%
Potassium	1013 mg	29.8%
Folate	355 µg	88.8%
Vitamin B12	0 µg	0%
Vitamin B6	0.4 mg	21%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / class	Amount per 100 g	Notes
ALA	1296 mg	—

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

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

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

9 substances in this food

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

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

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

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