Get app
ProductsCompareTop productsMeal plansDiets

Lupini Beans — Nutrients, Health Benefits, And Shopping Tips

Lupini beans photo

Listonic Team

March 10, 2025

Lupini beans are a nutrient-rich legume celebrated for their high protein and fiber content, making them an excellent choice for a healthy diet. Explore tips for selecting quality lupini beans and discover their impressive health benefits, including their role in supporting digestive health and promoting satiety.

Nutrients

Check the detailed nutritional values of lupini beans, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 119 kcal

Nutrients per: 100 g% Daily Value*
Carbs10 g3.64%
Fiber4 g14.29%
Sugars1 g2%
Glycemic Index15 -
Protein36 g72%
Sodium15 mg0.65%
Total Fat2 2.56%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

🛒
Choose lupini beans that are firm and plump, with a vibrant color and no signs of discoloration or mold. If purchasing canned or jarred, check for a tight seal and a clear expiration date.
😋
Lupini beans are not only a protein powerhouse, boasting up to 40% protein content, but they also have a unique bitter flavor that requires soaking and cooking to unlock their delicious potential, making them a popular snack in Mediterranean cuisine!
📦
To maintain the freshness of lupini beans, store them in an airtight container in a cool, dry place. For longer preservation, refrigerate or freeze them after cooking.
📌
Lupini beans have a unique ability to absorb flavors, making them a versatile ingredient in various dishes, from salads to snacks!

Health benefits

Discover the health benefits of lupini beans, which are packed with protein, fiber, and essential nutrients that promote digestive health and support weight management.
  • High in protein, making them an excellent plant-based source of protein for vegetarians and vegans.
  • Low in carbohydrates, which can be beneficial for those following a low-carb or ketogenic diet.
  • Rich in fiber, promoting healthy digestion and helping to maintain a feeling of fullness.
  • Contains essential minerals such as magnesium and potassium, which are important for heart health and muscle function.

Health risks

Understand the potential health risks associated with lupini beans.
  • Allergic reactions can occur in some individuals, leading to symptoms such as hives, swelling, or difficulty breathing.
  • High levels of alkaloids in raw lupini beans can be toxic if not properly processed, potentially causing nausea, vomiting, and other gastrointestinal issues.
  • Digestive issues may arise from consuming large quantities, including bloating, gas, and diarrhea due to their high fiber content.
  • Potential for contamination with harmful bacteria or toxins if not stored or prepared correctly, posing food safety risks.
shopping liststars

Get the top-rated shopping list app on your phone!

How to choose lupini beans

When choosing lupini beans, look for beans that are firm and plump, with a smooth, shiny exterior. Avoid any beans that appear shriveled or have dark spots, as these may indicate spoilage or poor quality.

Additionally, consider the packaging; beans sold in vacuum-sealed bags or jars tend to have a longer shelf life and better flavor retention. Always check for an expiration date to ensure freshness, and opt for brands that provide clear information about their sourcing and processing methods.

How to store lupini beans

To ensure your lupini beans remain fresh and flavorful, store them in an airtight container in a cool, dry place. A pantry or cupboard away from heat sources is ideal for maintaining their quality. If you have opened a package of lupini beans, consider transferring them to a glass or plastic container with a tight-fitting lid to prevent moisture absorption.

For longer storage, refrigeration is recommended, especially if the beans are cooked or soaked. Keeping them in the fridge can help extend their shelf life and preserve their texture. Be mindful to check for any signs of spoilage, such as off smells or discoloration, as these can indicate that the beans are no longer good to eat.

✅ Extra Tip

To enhance the flavor and reduce bitterness, always soak lupini beans in water for several days, changing the water daily before cooking or using them in your favorite recipes.

How long does it last?

Lupini beans have a relatively long shelf life when stored correctly. Dried lupini beans can last for up to 2-3 years if kept in an airtight container in a cool, dry place away from direct sunlight. Once cooked, lupini beans should be refrigerated and can last for about 5-7 days. If you want to extend their freshness, cooked lupini beans can also be frozen, where they can last for up to 6 months. Proper storage is essential to prevent spoilage and to maintain their flavor and nutritional benefits, so it's important to keep them in a stable environment free from moisture and heat.

What to do with leftovers?

Leftover lupini beans are a nutritious and versatile ingredient that can elevate various dishes. Toss them into salads for a protein boost or blend them into dips like hummus for a unique twist. They can also be sautéed with vegetables for a quick stir-fry or added to soups and stews for extra texture and flavor. If you have a surplus, consider making a lupini bean spread to enjoy on toast or as a sandwich filling. You can also incorporate them into grain bowls or pasta dishes for a hearty meal. For a fun snack, season and roast the beans in the oven for a crunchy treat that’s perfect for munching on throughout the day.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

Access 1000+ products in the app

Discover products from other categories