Lupini beans calories come to 198 for one cup (166 g) of boiled, unsalted beans and 119 per 100 g. The number to notice is protein: 25.8 g per cup, or 52% of the daily value, with 49% of the calories coming from protein. Few beans come close to that share.
198kcal
1 cup · 166 g, boiled, unsalted
49%protein
26 gProtein
16 gCarbs
4.8 gFat
How to burn off 198 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Boiled, unsalted · per 166 g
Calories
198 kcal
Protein
26 g
Carbohydrate
16.4 g
Fat
4.8 g
Saturated fat
0.6 g
Cholesterol
0 mg
Sodium
7 mg
Potassium
407 mg
Iron
2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Lupini beans: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (166 g)
198
25.8 g
16.4 g
4.8 g
7 mg
10%
100 g
119
15.6 g
9.9 g
2.9 g
4 mg
6%
3 oz portion (85 g)
101
13.2 g
8.4 g
2.5 g
3 mg
5%
Dry seeds (180 g)
668
65.1 g
72.7 g
17.5 g
27 mg
33%
3 × 1 cup (166 g)
593
77.5 g
20 mg
5 × 1 cup (166 g)
988
129.2 g
33 mg
One cup is 198 calories and 25.8 g of protein
The default serving is 1 cup (166 g), which lands at 198 calories, or 10% of a 2000-calorie daily value. It carries 25.8 g protein, 16.4 g carbs, 4.8 g fat and 4.6 g fiber. That protein figure alone covers 52% of the daily value, which is rare for something most people treat as a side dish.
Smaller portions scale down cleanly. A 3 oz portion (85 g) is 101 calories with 13.2 g protein, a sensible snack-bowl size. A flat 100 g is 119 calories and 15.6 g protein, 31% of the daily value for protein and just 6% for calories.
Lupini are easy to eat by the handful straight from the jar, and that is where totals climb. Two cups (332 g) reach 395 calories and 51.7 g protein. Three cups (498 g) hit 593 calories. Five cups, 830 g in total, would be 988 calories. Few people eat that much in one sitting, but the math shows how a casual snack habit adds up over an afternoon.
Protein is nearly half of every calorie
The calorie split is 49% protein, 31% carbs and 21% fat. For a legume, that is lopsided in protein's favor. Per 100 g you get 15.6 g protein against 9.9 g carbs and 2.9 g fat, so the protein outweighs the carbs.
Fat is the smallest slice, though it is higher than in most cooked beans. At 2.9 g per 100 g it still comes with only 0.3 g saturated fat, and cholesterol is 0. The fat here barely moves the needle on a 78 g daily value.
Fiber sits at 2.8 g per 100 g and 4.6 g per cup. Against a 28 g daily value, a cup covers a modest share. That makes lupini a protein food first and a fiber food second, which is the reverse of how most beans read on a label.
Dry seeds and jarred beans read very differently
If you buy dry lupini and cook them yourself, watch which row you log. Dry seeds (180 g) come to 668 calories, 33% of the daily value, with 65.1 g protein, 72.7 g carbs, 17.5 g fat and 34 g fiber. Cooked beans soak up water, so the same weight of boiled beans is far lighter.
Boiled lupini are 119 calories per 100 g. Weighing dry beans and logging the cooked entry undercounts badly. Weighing cooked beans and logging the dry entry overcounts. Match the row to the state of the beans on your scale.
Sodium is the other split. The USDA figure here is for beans boiled without salt: 4 mg per 100 g and 7 mg per cup, which rounds to 0% of the 2300 mg daily value. Jarred brands such as Cento Ready To Eat Lupini Beans or DeLallo Lupini Beans are typically packed in brine. If you watch sodium, read the jar's label rather than this row.
Lupini work best as the protein anchor of a meal
With 198 calories and 25.8 g protein per cup, lupini can carry a meal rather than sit on the side of it. Toss them into a grain bowl, a green salad or a pasta dish that would otherwise be light on protein. Their firm bite holds up well in cold dishes.
Carbs are low at 16.4 g per cup, so pairing lupini with a starch such as rice, potatoes or bread gives the plate some balance. Potassium is 245 mg per 100 g against a 4700 mg daily value, a small contribution rather than a headline. Add vegetables if you want more fiber than the beans supply.
As a snack, a 3 oz portion (85 g) at 101 calories is a measured option. Spoon it into a bowl instead of eating from the jar, and the total stays where you meant it to. BodyPal can log lupini from a photo if weighing every snack feels like a chore.
How does lupini beans compare?
Here is how lupini beans stack up against black, white and pinto beans, per 100 g and per usual cup serving.
Verdict: For the fewest calories per cup, pick lupini at 198, against 227 for black beans and 249 for white beans. For protein the gap is wider still, 15.6 g per 100 g versus 9.7 g in white beans, so lupini are the clear pick when protein is the goal.
Most popular lupini beans brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Victoria Lupini Beans1/4 cup · 30 g33 kcal
2Cento Ready To Eat Lupini Beans1/4 cup · 40 g100 kcal
3Arheon Lupini Beans130 g146 kcal
4DeLallo Lupini Beans44 pieces · 90 g111 kcal
5Sophia Lupini Beans3.5 oz · 100 g190 kcal
6Bell-View Lupini Beans1/4 cup · 40 g38 kcal
7Cora Lupini Beans1/4 cup · 40 g75 kcal
Jarred lupini beans are brined and drained, so most labels read lower than the plain boiled seeds above. Source: manufacturer labels / USDA FoodData Central.
Lupini beans FAQs
How many calories are in lupini beans?
A cup of cooked lupini beans (166 g) is 198 calories, or 119 calories per 100 g. A 3 oz portion is 101 calories.
Are lupini beans good for weight loss?
A cup has 198 calories with 25.8 g protein and 4.6 g fiber, and only 16.4 g carbs.
Lupini beans vs black beans: which has fewer calories?
Lupini beans have 119 calories per 100 g cooked, black beans 132, so a cup of lupini beans stays at 198 calories.
How much protein is in lupini beans?
Cooked lupini beans have 15.6 g protein per 100 g, which is 25.8 g in a 166 g cup.
How many calories are in dry lupini beans?
Dry lupini seeds (180 g) contain 668 calories, 33% of the daily value. They also carry 65.1 g protein and 34 g fiber. Cooked beans absorb water, so boiled lupini drop to 119 calories per 100 g.
How many carbs are in lupini beans?
A cup (166 g) of boiled lupini beans has 16.4 g carbs, and 100 g has 9.9 g. Carbs make up 31% of the calories, well behind protein at 49%.
Are lupini beans high in sodium?
Boiled unsalted lupini have just 7 mg sodium per cup, 0% of the daily value. Jarred lupini are usually packed in brine, so check the label if you buy them ready to eat.
How many calories are in a 3 oz serving of lupini beans?
A 3 oz portion (85 g) of boiled lupini beans has 101 calories. It also provides 13.2 g protein, 8.4 g carbs, 2.5 g fat and 2.4 g fiber, which makes it a compact, protein-heavy snack.
How much fiber is in lupini beans?
One cup (166 g) of boiled lupini beans has 4.6 g fiber, and 100 g has 2.8 g. Dry seeds are far denser, with 34 g in 180 g.
