Beans, Dry, Pinto (0% moisture)
Whole food · Legumes and Legume Products
Photo: Wikipedia
Pinto beans are the speckled, earthy workhorse of the pantry, prized for their creamy texture and nutty, mildly sweet flavor that deepens with slow cooking. Nutritionally, they are a protein powerhouse, delivering a substantial 23.7 grams per 100g dry weight, making them a cornerstone of plant-based diets. Their hearty, satisfying nature makes them a staple for building rich, flavorful dishes from chili to refried beans.
Calorie split: 89% protein · 0% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love pinto beans for their incredible versatility and ability to absorb the flavors of spices, chilies, and aromatics, making them the perfect canvas for countless recipes. They are deeply embedded in Mexican, Tex-Mex, and Southwestern cuisine, evoking a sense of comfort and home-cooked tradition.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the potential for digestive discomfort (gas and bloating) due to their high fiber and oligosaccharide content. To counteract this, soak dried beans for at least 8 hours (or overnight) and discard the soaking water, which reduces these compounds. Cooking them thoroughly and gradually increasing your bean intake also helps your system adjust.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- Rich in dietary fiber to support digestive health and satiety.
- Naturally low in fat and cholesterol-free.
- Provides essential minerals like iron, magnesium, and potassium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'pinto' means 'painted' in Spanish, referring to the bean's distinctive mottled or speckled appearance before cooking, which transforms into a uniform pinkish-brown color.
Full nutrition (USDA data · scales with serving)
| Water | 0.00 g |
| Protein | 23.7 g |
| Total lipid (fat) | 1.2 g |
| Fiber, total dietary | 4.1 g |
| Starch | 38.5 g |
| Calcium, Ca | 161 mg |
| Iron, Fe | 5.4 mg |
| Magnesium, Mg | 170 mg |
| Phosphorus, P | 507 mg |
| Potassium, K | 1510 mg |
| Zinc, Zn | 3.4 mg |
| Copper, Cu | 0.98 mg |
| Manganese, Mn | 1.8 mg |
| Sulfur, S | 219 mg |
| Nickel, Ni | 186 ug |
| Molybdenum, Mo | 515 ug |
| Cobalt, Co | 49.9 ug |
| Boron, B | 1230 ug |
Fat & fatty acid profile (per 100g)
Estimated from Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt — USDA does not publish this profile for Beans.
| Fatty acids, total saturated | 0.09 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.17 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.05 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt — USDA does not publish this profile for Beans.
| Tryptophan | 0.10 g |
| Threonine | 0.35 g |
| Isoleucine | 0.42 g |
| Leucine | 0.69 g |
| Lysine | 0.54 g |
| Methionine | 0.10 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.46 g |
| Tyrosine | 0.28 g |
| Valine | 0.48 g |
| Arginine | 0.49 g |
| Histidine | 0.25 g |
| Alanine | 0.41 g |
| Aspartic acid | 1.0 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.34 g |
| Proline | 0.37 g |
| Serine | 0.54 g |
FAQ
What's the difference between pinto beans and other beans?
Pinto beans are known for their speckled appearance, creamy texture when cooked, and mild, earthy flavor. They are distinct from black beans (which are smaller and have a denser texture) or kidney beans (which are firmer and have a stronger flavor).
Do I need to soak pinto beans before cooking?
Yes, soaking dried pinto beans for at least 8 hours (or overnight) is recommended. It reduces cooking time, helps them cook more evenly, and significantly reduces compounds that can cause gas and bloating.
How do I store cooked pinto beans?
Cooked pinto beans can be stored in an airtight container in the refrigerator for up to 5 days, or frozen for up to 6 months. For best results, freeze them in portion-sized containers or bags.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.