A 100 g cooked portion of lupini delivers ~36.2 g protein at ~371 kcal. An unusually lean pulse. A 49-RCT meta-analysis (Morton et al., Br J Sports Med 2018) showed protein benefits for muscle plateau around 1.6 g/kg/day; lupini's protein-to-calorie ratio is one of the highest in the plant kingdom. Only eat de-bittered lupini; raw alkaloids are toxic.
How should I track Lupini beans?
Lupini beans is high in fiber. When tracking Lupini beans, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.