Lupini Beans
The historic snack of the Mediterranean: lupini beans are among the most protein-rich legumes (16 g per 100 g) with almost no starch, and their glycemic index (15) makes them a favourite for keto eaters and people with diabetes.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A brilliant alternative to crisps and processed snacks; a small handful gives a surprising feeling of fullness and keeps hunger in check for hours.
Best preparation methods
Buy ready-cooked lupini, or soak and boil them well in water with salt, cumin and lemon juice, and eat them with their thin skin to get the most fibre.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (50 g) |
|---|---|---|
| Calories | 119 kcal | 59.5 kcal |
| Protein | 16.4 g | 8.2 g |
| Carbohydrate | 9.9 g | 5 g |
| Available carbohydrate | 5.1 g | 2.5 g |
| Fat | 2.9 g | 1.4 g |
| Dietary fibre | 4.8 g | 2.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Legumes with a glycemic index (8), it ranks 1 (lowest first). This is one of the lowest-GI foods in its group.
Smart alternatives from the same family:
Frequently asked questions
Are Lupini Beans good for weight loss?
It can be a useful part of a weight-loss plan because it provides 13.8 g of protein per 100 kcal, and protein supports fullness. A 50 g portion gives 60 kcal.
How do Lupini Beans affect blood sugar?
Its glycemic index is 15 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 50 g portion has a glycemic load of 0.4 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Lupini Beans?
A typical 50 g portion of Lupini Beans provides about 60 kcal, 8.2 g protein, 5 g carbohydrate, 1.4 g fat and 2.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.