Lupin flour

Lupin Flour Nutrition Facts and Net Carbs: Is It Keto-Friendly?

If you are on the keto diet, you might have run into a product called lupin flour. And, as you know, all flours are not keto-friendly, in fact, most are not. Therefore it is natural to wonder if this one is keto-friendly or not. 

That’s why in this article we are going to answer everything you need and want to know about lupin flour.

What is Lupin Flour?

The first question that probably comes to your mind is what exactly is lupin flour? Well, lupin flour is made from the lupin bean, which is a legume related to the peanut. 

Lupini beans are the yellow seeds of the Lupinus- a flowering plant. Lupin seeds or beans are traditionally consumed as a snack, often pickled. They were primarily consumed across the Mediterranean region, Latin America and North Africa. Their taste is very bitter, which translates into the taste of the lupin flour. 

While lupin beans are legumes, in some ways they are different from other legumes. They contain very small amounts of starch, but the kennel is rich in protein up to 40%, rich in fiber- up to 40% and moderate in fat at 8% and consists mainly of unsaturated fatty acids.

And lupin flour is basically just ground up lupin beans. 

Lupin Flour Nutritional Facts

In the table below is the nutritional information on 30 grams or ¼ of a cup of Lupina Lupin Flour, made from Australian Sweet Lupin.

Calories70 kcal
Fat2 grams
Protein12 grams
Total Carbs12 grams
Fiber11 grams
Net Carbs1 gram

Is Lupin Flour Healthy?

Lupin flour is exceptionally rich in protein and fiber, it is gluten-free and it has a low GI. Apart from the macronutrients, lupin is also rich in niacin (vitamin B3), manganese, copper, folic acid (vitamin B9), zinc, and thiamine (vitamin B1)

The amount of fiber in lupin- up to 40% makes it great for your digestive health. Research has shown that a high fiber diet can help lower the risk of developing coronary heart disease, diabetes, obesity, stroke, hypertension, and certain gastrointestinal diseases. As well as, help lower blood pressure and serum cholesterol levels.

High fiber intake is also beneficial for those who want to lose weight as it can suppress appetite and keep you full for longer, as well as benefit other gastrointestinal issues such as gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids. Lupin fiber can also help with constipation and the general passage of stool through the GI system. (*), (*)

The protein in lupin also has some health benefits, particularly in the prevention of hypertension or high blood pressure caused by abnormalities in the wall of the arteries and veins. Research has shown that protein extracts can help with the repair of the vascular wall. (*)

Lupin seeds also contain carotenoids, lecithin, and tocopherols which are antioxidants. Antioxidants are chemicals that help combat and prevent oxidative stress that is caused by free radicals. They do that by bonding with the free radicals and enabling them to cause any damage. (*), (*), (*)

Lupin Allergy

Generally, lupin seeds and lupin flour are safe to consume, but some people can be allergic to lupin beans and therefore lupin flour. 

If you are allergic to peanuts, or other legumes there is a potential chance that you are also going to have an allergic reaction to lupin, so it is best to avoid it. 

For more information on lupin allergy read this page.

Can You Eat Lupin Flour On The Keto Diet?

Lupin flour contains 12 grams of total carbs, but 11 of them are fiber, which means that it only has 1 gram of net carb per 30 grams. It is also high in protein, it is gluten-free. This makes it easy to fit into a keto dieter’s carbs. 

It also contains vitamins, minerals and it contains antioxidants, which means that lupin flour has many health benefits. 

Overall, lupin flour is a great low-carb choice for someone that is looking for a wheat flour substitute that is not high in carbs and will keep them in ketosis.

Unless you follow a very strict legume-free keto plan, lupin flour is a great low carb flour for those who are on the keto diet or a low-carb diet and do not have any allergies to legumes, such as peanuts. There are many lupin flour recipes you can find online.

Bottom Line

Is lupin flour keto-friendly?

Yes, lupin flour is keto-friendly. 

How many net carbs does lupin flour have?

In a 30 gram serving, lupin flour contains 1 gram of net carbs. 

Where to Buy Lupin Flour

You can buy lupin flour from many grocery stores and Amazon. Check your local super-markets to see if they stock it.


Lupin flour is a newer type of flower in the keto community, but it quickly wins over many keto dieters’ hearts. It is high in protein and fiber, it is moderate in fats and it is extremely low in carbs, which is very unlike other legumes. 

This makes it a great option for those on the keto diet or a low-carb diet who don’t have any legume allergies. 

Up Next: Arrowroot flour on keto diet

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Lupin Flour Nutrition Facts and Net Carbs: Is It Keto-Friendly?
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