Calories in Lupini Beans: Full Nutrition Breakdown

Lupini beans are a Mediterranean and Latin American legume known for their exceptionally high protein content and remarkably low net carbohydrate count compared to other beans. One cup of cooked lupini beans provides roughly 26 grams of protein, nearly 5 grams of fiber, and is a notable source of manganese, copper, magnesium, and zinc. Their firm, slightly bitter flavor has made them a popular snack food in Italy, Portugal, Spain, Egypt, and Brazil.

Calories by serving size:

Lupini beans stand out among legumes for their protein-to-calorie ratio, delivering more protein per calorie than nearly any other bean or lentil. They are also naturally low in starch, with most of their carbohydrate content coming from fiber, making their net carb count significantly lower than chickpeas, black beans, or lentils.

Frequently Asked Questions (FAQ)

What are lupini beans?

Lupini beans (also called lupins or lupin beans) are the seeds of plants in the Lupinus genus, which belongs to the legume family. They have been cultivated for thousands of years in the Mediterranean basin and the Andes and are traditionally eaten as a brined snack, similar to olives. They come in two main varieties: bitter lupini, which require extensive soaking, and sweet lupini, which have been bred to contain lower levels of toxic alkaloids.

How much protein is in a cup of lupini beans?

One cup of prepared lupini beans provides approximately 26 grams of protein, which is among the highest of any legume per serving. This protein content is comparable to that of soybeans and significantly higher than most other beans when adjusted for calorie content. Lupini protein contains a good balance of essential amino acids, though like most legumes it is somewhat low in methionine.

Are lupini beans keto-friendly?

Lupini beans are one of the most keto-compatible legumes because they are unusually low in net carbohydrates. One cup contains about 16.4 grams of total carbs and 4.6 grams of fiber, yielding roughly 12 grams of net carbs, which is substantially lower than most beans. Many people on low-carb and ketogenic diets use lupini beans as a high-protein snack or a substitute for higher-carb legumes.

What is the difference between bitter and sweet lupini beans?

Bitter lupini beans contain naturally occurring alkaloids (primarily lupanine) that taste intensely bitter and can be toxic if consumed without proper preparation. Sweet lupini varieties have been selectively bred to contain very low alkaloid levels and require less processing before eating. Bitter lupini must be soaked in water and brined for 5 to 14 days with multiple water changes to leach out the alkaloids and make them safe and palatable.

How do you prepare lupini beans?

Dried bitter lupini beans require the most extensive preparation of any legume: they must first be boiled for one to two hours, then soaked in salted water for 5 to 14 days, with the water changed twice daily until the bitterness is gone. Sweet lupini varieties can be prepared with a shorter soak of one to three days after boiling. Pre-prepared lupini beans sold in jars or vacuum-sealed packages have already been brined and are ready to eat straight from the container, making them the most convenient option.