Pinto Bean Dip

Pinto Bean Dip is a creamy, savory spread or dip made primarily from mashed or blended pinto beans, often seasoned with garlic, onion, lime juice, and spices like cumin. It's a staple in Mexican and Tex-Mex cuisine, frequently served warm or cold with tortilla chips, vegetables, or as a topping for tacos and nachos.

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🍽️ Nutrition at a glance

This dip is a good source of plant-based protein and dietary fiber, making it relatively high in complex carbohydrates and low in fat, especially if prepared without added lard or excessive oil. A typical 1/2-cup serving provides around 120-150 calories, along with key nutrients like iron, folate, and magnesium.

Nutrition breakdown

Calories	120 kcal
Protein	7 g
Carbs	20 g
Fat	1 g
Fiber	6 g
Sugar	1 g
Sodium	350 mg
Potassium	350 mg
Iron	2.5 mg
Folate	150 mcg
Magnesium	50 mg
Phosphorus	120 mg
Zinc	1.5 mg
Thiamin (B1)	0.3 mg
Niacin (B3)	1.5 mg

Per 1/2 cup (130 g) · estimated, varies by recipe

💡 What's interesting

Pinto beans are a cornerstone of traditional Mexican and Southwestern US diets, valued for their affordability and nutritional density. Nutritionally, the combination of fiber and protein in the dip helps promote satiety and stable blood sugar levels, making it a hearty and satisfying snack.