Pickled lupins
Pickled lupins, also known as 'tremoços' in Portugal, are a popular snack made from the seeds of the lupin plant, which are soaked, boiled, and then pickled in a brine of salt, water, and sometimes herbs or garlic. They are a staple in Mediterranean and Latin American cuisines, often enjoyed as a bar snack or appetizer.
🍽️ Nutrition at a glance
Pickled lupins are a high-protein, low-carb, and low-fat food, making them a nutritious snack. They are a good source of fiber, iron, and magnesium, and a typical serving contains around 100-150 calories.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 15 g |
| Carbs | 8 g |
| Fat | 2 g |
| Fiber | 6 g |
| Sugar | 1 g |
| Sodium | 450 mg |
| Iron | 3.5 mg |
| Magnesium | 80 mg |
| Potassium | 300 mg |
| Phosphorus | 200 mg |
| Folate | 100 mcg |
| Zinc | 2 mg |
| Manganese | 1.5 mg |
| Copper | 0.4 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Lupins are a legume that has been cultivated for thousands of years, and their pickled form is a traditional way to preserve them. Nutritionally, they are unique for their high protein content and low glycemic index, which can help with blood sugar management.
