Lupin

Nutrition per ~90 g · ½ cup cooked

19.3 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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.

What it feeds primary sources only

Systems

Pathways

Overview

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.

Health benefits 5

Pairs 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

In the kitchen

• Purchase soaked or canned lupin beans (flash-frozen or packaged) rather than raw; traditional bitter alkaloid removal requires extensive soaking and boiling, which is time-intensive
• Incorporate lupin flour into baked goods at 5-10% substitution to add protein and fiber without compromising texture; lupin flour contains less gluten than wheat, making it ideal for low-gluten formulations
• Store dried lupin seeds in an airtight container in cool, dry conditions for up to 12 months; canned versions keep refrigerated for 5-7 days after opening
• Start with small portions (25-50g) if new to lupin to allow gut microbiota to adapt to increased fiber intake and minimize bloating; gradually increase over 2-3 weeks
• Toast lupin seeds lightly before eating to enhance nutty flavor and improve digestibility; roasting can reduce any residual bitter compounds

When to eat it 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

Breaks a fast

Can be consumed at any meal; evening consumption is acceptable but may promote satiety that extends into fasting periods