100 g of Lupin flour has 370 calories. It contains 30 g of carbs, 40 g of protein, 10 g of fat and 18 g of fiber. Its 0.8 mg of Copper covers 89% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Lupin flour?

Lupin flour is made by grinding dried lupin seeds into a fine, usually yellow flour. It is used in parts of Europe and the Mediterranean, and has also found a place in gluten-free and lower-carbohydrate baking elsewhere. Its mildly earthy, nutty flavour and dense texture make it noticeable in a recipe rather than a neutral stand-in for wheat flour.

Add it to pancakes, savoury bakes, breads or pasta dough, often blending it with other flours for a lighter texture. It is naturally high in protein and fibre; a 100 g portion provides 40 g of protein. For an easy first try, replace only part of the flour in a familiar recipe, and adjust the liquid if the batter seems too thick.

Lupin flour Nutrition Facts

Selected: 100 g

370

KCAL / 100G

Carbs

30g

· 11% DV

Protein

40g

· 80% DV

Fat

10g

· 13% DV

Fiber

18g

· 64% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 32% · Protein 43% · Fat 25%

Lupin flour Vitamins & Minerals

Vitamins

0.4mg · 33% DV

Folate

120µg · 30% DV

Biotin

8µg · 27% DV

0.3mg · 18% DV

Minerals

Copper

1mg · 111% DV

Phosphorus

350mg · 50% DV

Manganese

1mg · 43% DV

Potassium ⭐

1010mg · 30% DV

How Nutritious Is Lupin flour?

Nutrient density

Very high

80/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

63/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Lupin flour Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lupin flour

To burn the 370 calories in 100 g:

🚶

92min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Lupin flour Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Lupin flour Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Lupin flour Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Lupin flour Fat Profile

SATURATED

1.2g

MONOUNSATURATED

2.4g

POLYUNSATURATED

2.8g

⚖️

Omega 6:3 ratio 5.5:1

Above the ideal 4:1 (5.5:1).

Compare Lupin flour

🌾vs🍚

Lupin flour vs Bulgur Pilaf250 kcal more per 100 g

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Lupin flour vs Whole wheat pasta246 kcal more per 100 g

→🌾vs🥖

Lupin flour vs Breadstick40 kcal fewer per 100 g

→🌾vs🥯

Lupin flour vs Simit30 kcal more per 100 g

→

Foods Similar to Lupin flour

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Lupin flour

What is lupin flour made from?

Lupin flour is made by grinding lupin, also called lupini, beans. Food-grade flour is processed for use as an ingredient; do not simply grind raw lupin seeds at home and use them without appropriate processing.

What does lupin flour taste like?

Lupin flour has a mild bean-like flavor, and some products taste distinctly bitter. Pairing it with cocoa or spices, or blending it with a more neutral flour, can make that flavor less noticeable in baked goods.

How do you use lupin flour?

Use lupin flour in pancakes, bread, cookies, and savory bakes, usually blended with other ingredients. Its flavor can stand out in delicate recipes, so replacing only part of the flour is a good way to test how it works.

Can you substitute lupin flour for wheat flour one-to-one?

No, lupin flour usually cannot replace wheat flour one-to-one. It does not form gluten, so it cannot provide the same stretch and structure; try replacing about one-quarter of the flour in a recipe first and adjust from there.

Is lupin flour the same as chickpea flour?

No. Lupin flour comes from lupin beans, while chickpea flour is ground chickpeas. They are both legume flours, but their flavors and baking properties differ, so a direct swap may change the taste and texture of a recipe.

Can you bake bread with lupin flour on its own?

Lupin flour on its own does not make a loaf with the stretchy, risen texture of wheat bread. Because it has no gluten, bread recipes generally combine it with other flours and suitable binding ingredients.

Can you eat lupin flour raw?

It is best not to eat lupin flour raw or taste uncooked batter made with it. Use food-grade flour and cook it as directed in your recipe; appropriate processing is important for lupin ingredients.

Is lupin flour safe for people with peanut allergies?

Not necessarily. Lupin and peanuts are both legumes, and some people with peanut allergy also react to lupin. If you have a peanut allergy, ask your allergy specialist before trying lupin flour.

How should you store lupin flour?

Keep lupin flour in a tightly sealed container in a cool, dry place, away from heat and light. For longer storage after opening, refrigeration or freezing can help preserve its quality; protect it from moisture.

How much lupin flour should you add to a baking recipe?

For a first try, replace about one-quarter of the flour in a recipe with lupin flour. Larger amounts can make baked goods dense or bring out a stronger bean flavor, so adjust gradually and check the batter or dough texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026