Lupins, mature seeds, cooked, boiled, without salt

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 82 / 100 How is this scored?

Composition

Energy

Protein 15.6 g · 62 kcal/100g
Fat 2.9 g · 26 kcal/100g
Carbs 9.9 g · 40 kcal/100g
Fiber 2.8 g
Water 71 g
Total energy 119 kcal

Energy is predominantly from protein (49%); EFSA recommends 10–35% for a balanced diet

Fat quality 68 / 100 How is this scored?
Total fat
2.9g
Saturated
0.3g
Monounsat.
1.2g
Polyunsat.
0.7g
Omega-6
0.60g

Saturated fat is 2.6% 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 43 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 1.1 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.13 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.01 mg
Folate (B9) 59 µg
Vitamin B12 0.00 µg

Minerals

Calcium 51 mg
Iron 1.2 mg
Magnesium 54 mg
Phosphorus 128 mg
Potassium 245 mg
Sodium 4 mg
Zinc 1.4 mg
Copper 0.23 mg
Manganese 0.68 mg
Selenium 2.6 µg

Notable source of Manganese (34% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.