Lupins, mature seeds, raw

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 96 / 100 How is this scored?

Composition

Energy

Protein 36.2 g · 145 kcal/100g
Fat 9.7 g · 88 kcal/100g
Carbs 40.4 g · 161 kcal/100g
Fiber 18.9 g
Water 10 g
Total energy 371 kcal

Energy is predominantly from carbs (41%); EFSA recommends 45–60% for a balanced diet

Fat quality 68 / 100 How is this scored?
Total fat
9.7g
Saturated
1.2g
Monounsat.
3.9g
Polyunsat.
2.4g
Omega-6
2.00g

Saturated fat is 2.8% of energy, within the WHO limit of 10%.

Protein quality 88 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 88%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (88% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 74 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 4.8 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.64 mg
Riboflavin (B2) 0.22 mg
Niacin (B3) 2.2 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.36 mg
Folate (B9) 355 µg
Vitamin B12 0.00 µg

Minerals

Calcium 176 mg
Iron 4.4 mg
Magnesium 198 mg
Phosphorus 440 mg
Potassium 1013 mg
Sodium 15 mg
Zinc 4.8 mg
Copper 1.02 mg
Manganese 2.38 mg
Selenium 8.2 µg

Notable source of Folate (B9) (178% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.