scored 94/100
Lupin is a nutrient-dense legume with exceptional protein (36g/100g) and fiber (19g/100g) content, making it a plant-based powerhouse for sustained energy and metabolic health.
19.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.
Lupin (genus Lupinus) has been cultivated for millennia in Mediterranean and South American regions, traditionally used as a food crop and nitrogen-fixing cover plant. Modern nutritional science reveals lupin as one of the most protein-rich plant foods available, with a complete amino acid profile including all nine essential amino acids. Its extraordinary fiber content—among the highest of any legume—supports gut microbiome diversity and metabolic health. Lupin is particularly rich in bioactive alkaloids and polyphenols, including γ-conglutin, which demonstrates insulin-sensitizing properties in preliminary research. The mineral density is exceptional: one 100g serving provides over 100% of daily potassium needs and substantial folate, magnesium, and phosphorus, supporting bone health, cardiovascular function, and energy metabolism. The low sodium content and high potassium-to-sodium ratio make lupin especially valuable for blood pressure management. Unlike many legumes, lupin has a lower glycemic index due to its resistant starch content, promoting stable blood glucose levels. Its emerging role in longevity nutrition centers on supporting lean muscle maintenance, metabolic flexibility, and gut health—critical factors for healthy aging.
Lupin's complete amino acid profile provides all essential amino acids necessary for muscle protein synthesis; its 36g protein per 100g rivals many animal sources while remaining plant-based
High fiber content slows glucose absorption; bioactive alkaloid γ-conglutin enhances insulin receptor signaling; resistant starch promotes favorable gut microbiota composition that improves glycemic response
High potassium (1013mg/100g) and magnesium (198mg/100g) support vasodilation and blood pressure regulation; phosphorus and magnesium synergize for bone mineral density; polyphenols reduce systemic inflammation
Exceptional fiber content (18.9g/100g), including insoluble and soluble fractions, feeds beneficial bacteria; produces butyrate, which strengthens intestinal barrier and reduces inflammation
Soluble fiber binds bile acids and cholesterol; polyphenolic compounds including phenolic acids act as antioxidants; overall nutrient density supports endothelial function
Lupin's sustained protein and fiber release provides sustained energy and satiety through the afternoon; its blood glucose stabilization is most beneficial at midday meals to prevent post-lunch energy crashes
Breaks a fast
Can be consumed at any meal; evening consumption is acceptable but may promote satiety that extends into fasting periods
Per 100 g of the default form. Bars show how much higher or lower lupin is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Lupin is classified as a legume. Lupin is a nutrient-dense legume with exceptional protein (36g/100g) and fiber (19g/100g) content, making it a plant-based powerhouse for sustained energy and metabolic health.
Lupin scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Copper, Manganese, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 90 g serving provides about 32.6 g of protein (~65% of the 50 g daily value).
Yes — it's a high-fiber food. A 90 g serving provides about 17 g of fiber (~61% of the 28 g daily value).
In a 90 g serving, lupin is highest in Copper (~102% DV), Manganese (~93% DV), Folate (~80% DV), Thiamin (~48% DV), Magnesium (~42% DV).
Not really. A 90 g serving has about 19.3 g of net carbs (36.3 g total minus 17 g fiber).
Best in the midday. Lupin's sustained protein and fiber release provides sustained energy and satiety through the afternoon; its blood glucose stabilization is most beneficial at midday meals to prevent post-lunch energy crashes
A typical serving is around 90 g (~334 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating lupin alongside several other legume sources.
Lupin pairs nicely with: Pair with vitamin C-rich foods (tomatoes, bell peppers, citrus) to enhance non-heme iron bioavailability from lupin's 4.36mg iron per 100g; Combine with healthy fats (olive oil, avocado, nuts) to optimize absorption of fat-soluble vitamin E and enhance polyphenol bioavailability; Mix with fermented foods (sauerkraut, tempeh, kimchi) to leverage synergistic effects on gut microbiota diversity and short-chain fatty acid production; Pair with whole grains (quinoa, brown rice) to create a complete amino acid profile and achieve optimal carbohydrate-to-protein ratios for sustained energy.
Encyclopedia entries that supply the same signature nutrients lupin contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients lupin contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.