Lupin snack
Lupin snacks are pickled or marinated lupin beans, typically prepared in a jar with brine, vinegar, and herbs. They are a popular Mediterranean and Middle Eastern snack, especially in Italy, Spain, and Greece, where they are enjoyed as a savory appetizer or street food.
🍽️ Nutrition at a glance
These snacks are high in plant-based protein and fiber, while being low in carbohydrates and virtually fat-free. A typical serving provides a good source of iron, magnesium, and potassium, with a calorie count generally around 100-120 kcal per 100g serving.
Nutrition breakdown
| Calories | 110 kcal |
| Protein | 15.6 g |
| Carbs | 4.5 g |
| Fat | 0.4 g |
| Fiber | 4.6 g |
| Sugar | 0.5 g |
| Sodium | 480 mg |
| Iron | 3.2 mg |
| Magnesium | 70 mg |
| Potassium | 390 mg |
| Folate | 105 µg |
| Phosphorus | 210 mg |
| Zinc | 1.5 mg |
| Manganese | 0.8 mg |
| Vitamin K | 5 µg |
Per 100 g (about 3/4 cup) · estimated, varies by recipe
💡 What's interesting
Lupin beans are a nutritional powerhouse, often called 'the vegetarian meat' due to their exceptionally high protein content. They have been cultivated for thousands of years and are a sustainable, nitrogen-fixing crop that improves soil health.
