Legumes • Deep Nutrition Analytics
Lupins, mature seeds, raw
Delivering 370 kcal per 100 grams, Lupins, mature seeds, raw functions as a legumes with balanced macronutrients (370 kcal) driving its core energy contribution. Remarkably, just 100g supplies an outstanding 113% DV of Copper (1.02 mg), ranking it among the most concentrated natural sources. A higher calorie density (3.7 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 36.2 g
- Carbohydrates
- 40.4 g
- Fat
- 9.7 g
- Fiber
- 18.9 g
Carbohydrate Quality & Sustained Energy
Lupins, mature seeds, raw delivers 40.4g of carbohydrates balanced with 18.9g of fiber, yielding 21.5g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carbohydrate, by difference | 40.4 g |
| Energy | 1550 kJ |
| Fiber, total dietary | 18.9 g |
| Protein | 36.2 g |
| Total lipid (fat) | 9.7 g |
| Energy | 371 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 1 mg |
| Manganese | 2.4 mg |
| Magnesium | 198 mg |
| Zinc | 4.8 mg |
| Phosphorus | 440 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C, total ascorbic acid | 4.8 mg |
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 4.4 mg |
| Magnesium, Mg | 198 mg |
| Phosphorus, P | 440 mg |
| Sodium, Na | 15 mg |
| Copper, Cu | 1 mg |
| Manganese, Mn | 2.4 mg |
| Calcium, Ca | 176 mg |
| Potassium, K | 1010 mg |
| Zinc, Zn | 4.8 mg |
| Selenium, Se | 8.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 355 µg |
| Ash | 3.3 g |
| Folate, food | 355 µg |
| Tryptophan | 0.3 g |
| Threonine | 1.3 g |
| Methionine | 0.3 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.4 g |
| Alanine | 1.3 g |
| Glutamic acid | 8.7 g |
| Glycine | 1.5 g |
| Proline | 1.5 g |
| Thiamin | 0.6 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 355 µg |
| Fatty acids, total saturated | 1.2 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Niacin | 2.2 mg |
| Pantothenic acid | 0.8 mg |
| Water | 10.4 g |
| Isoleucine | 1.6 g |
| Leucine | 2.7 g |
| Lysine | 1.9 g |
| Cystine | 0.4 g |
| Valine | 1.5 g |
| Arginine | 3.9 g |
| Histidine | 1 g |
| Aspartic acid | 3.9 g |
| Serine | 1.9 g |
| SFA 16:0 | 0.7 g |
| SFA 18:0 | 0.3 g |
| MUFA 18:1 | 3.6 g |
| PUFA 18:2 | 2 g |
| PUFA 18:3 | 0.4 g |
| MUFA 20:1 | 0.3 g |
| MUFA 22:1 | 0.1 g |
| Fatty acids, total monounsaturated | 3.9 g |
| Fatty acids, total polyunsaturated | 2.4 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 1010 mg of dietary potassium (21% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 4.4 mg of dietary iron (24% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup180 g
Compare Lupins, mature seeds, raw with Category Peers
Lupins, mature seeds, raw vs Soy flour, low-fat
Compared to Soy flour, low-fat, Lupins, mature seeds, raw has 18% more fiber and 1% lower calories per 100g.
Papad vs Lupins, mature seeds, raw
Compared to Papad, Lupins, mature seeds, raw has 2% more fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Lupins, mature seeds, raw?
A standard 100-gram serving of Lupins, mature seeds, raw contains 370 calories (1548 kJ), alongside 36.2g of protein, 40.4g of carbohydrates, and 9.7g of fat.
In common serving sizes:- 180g (cup): ~666 kcal
Is Lupins, mature seeds, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 21.5g of net carbs per 100g (40.4g total carbs minus 18.9g fiber), consuming Lupins, mature seeds, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Lupins, mature seeds, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Lupins, mature seeds, raw are:
- Copper: 1.02 mg (113% of your daily value)
- Manganese: 2.38 mg (103% of your daily value)
- Magnesium: 198 mg (47% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172423).