Pinto bean

Legume

Item Rating: 96/100

1 serving (100 grams) contains 143 calories, 9.0 grams of protein, 0.7 grams of fat, and 27.1 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		286
% Daily Value*
Total Fat		1.3 g	1%
	Saturated Fat	0.3 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		54.2 g	19%
	Dietary Fiber	15.4 g	55%
	Sugars	0.7 g
protein		18.0 g	36%
Vitamin D		0 mcg	0%
Calcium		92 mg	7%
Iron		4.2 mg	23%
Potassium		872 mg	18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 11 cal (3.9%)

Protein: 72 cal (24.0%)

Carbs: 216 cal (72.1%)

About Pinto bean

Pinto beans are a type of legume native to the Americas and are a staple in Mexican and Southwestern U.S. cuisines. Known for their speckled appearance when raw, they turn light brown when cooked and are commonly used in refried beans, soups, and stews. Pinto beans are nutritionally dense, offering a rich source of plant-based protein, dietary fiber, and complex carbohydrates. A one-cup serving of cooked pinto beans (about 171 grams) provides approximately 15 grams of protein, 15 grams of fiber, 45 grams of carbohydrates, and is low in fat. Additionally, they contain essential minerals like iron, magnesium, potassium, and folate, contributing significantly to a balanced diet.

Health Benefits

• High fiber content (15g per cup) promotes digestive health and helps maintain stable blood sugar levels.
• Rich in plant-based protein (15g per cup), supporting muscle repair and overall physical health.
• Excellent source of folate (74% of the Recommended Daily Intake per cup), critical for fetal development and cardiovascular health.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-fat

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store dried pinto beans in an airtight container in a cool, dry place for up to 12 months. Soak dried beans before cooking to reduce cooking time and improve digestion.

Common Questions About Pinto bean Nutrition

Are pinto beans a good source of protein?

Yes, pinto beans are an excellent source of plant-based protein. One cup of cooked pinto beans provides approximately 15 grams of protein, making them a great protein option for vegans and vegetarians.

Can I eat pinto beans on a keto diet?

Pinto beans are not ideal for a keto diet as they are relatively high in carbohydrates. One cup of cooked pinto beans has about 45 grams of carbohydrates, making them unsuitable for the low-carb requirement of keto diets.

What are the health benefits of pinto beans?

Pinto beans are rich in dietary fiber, providing about 15 grams per cup, which supports gut health and helps regulate blood sugar levels. They are also high in essential nutrients like iron, magnesium, and folate, which contribute to energy production and overall health.

What is the recommended serving size for pinto beans?

A standard serving size of pinto beans is about half a cup of cooked beans, which contains roughly 123 calories. This portion provides a balanced amount of protein, fiber, and nutrients without overloading your meal.

How do pinto beans compare to black beans in nutrition?

Pinto beans and black beans are nutritionally similar, but they differ slightly in taste and nutrient content. Pinto beans contain slightly fewer calories (123 per cooked half-cup vs. 114 for black beans) and are higher in folate, while black beans have more antioxidants and slightly higher protein content. Both are excellent choices for adding fiber and nutrients to your diet.

Data Sources & Scientific References