Lupins, mature seeds, cooked, boiled, with salt

Composition

Energy

Protein 15.6 g · 62 kcal/100g

Fat 2.9 g · 26 kcal/100g

Carbs 9.3 g · 37 kcal/100g

Fiber 2.8 g

Water 71 g

Total energy 116 kcal

Energy is predominantly from protein (50%); EFSA recommends 10–35% for a balanced diet

Total fat

2.9g

Saturated

0.3g

Monounsat.

1.2g

Polyunsat.

0.7g

Omega-6

0.60g

Saturated fat is 2.7% of energy, within the WHO limit of 10%.

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.

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 240 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.