Beans, pinto, canned, drained solids
Whole food · Legumes and Legume Products
Photo: Wikipedia
Canned pinto beans are the ultimate pantry hero: creamy, earthy, and slightly nutty, with a soft, satisfying texture that holds its shape beautifully. They deliver a powerful punch of plant-based protein and fiber for just 114 calories per 100g, making them a cornerstone of hearty, budget-friendly meals.
💚 Why it's loved
People adore pinto beans for their comforting, versatile flavor that acts as a perfect canvas for spices and aromatics. They are the beloved heart of countless cultural dishes, from Tex-Mex refritos to hearty American chili.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the high sodium content in many canned varieties, which can contribute to water retention and elevated blood pressure. Always opt for low-sodium versions and rinse the beans thoroughly under running water to reduce sodium by up to 40%. Their high fiber content can also cause digestive discomfort (gas, bloating) if you're not accustomed to it; start with smaller portions and increase intake gradually.
Key benefits
- Excellent source of plant-based protein (7g per 100g).
- High in dietary fiber (5.5g per 100g) for digestive health.
- Low in fat and naturally cholesterol-free.
- Rich in folate, iron, and magnesium.
- Convenient, shelf-stable, and ready to use.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'pinto' is Spanish for 'painted,' referring to the bean's distinctive speckled appearance before cooking, which fades to a uniform pinkish-brown.
Full nutrition (scales with serving)
| Water | 70.6 g |
| Energy | 114 kcal |
| Energy | 475 kj |
| Protein | 7.0 g |
| Total lipid (fat) | 0.90 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 20.2 g |
| Fiber, total dietary | 5.5 g |
| Total Sugars | 0.54 g |
| Sucrose | 0.54 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Starch | 10.2 g |
| Calcium, Ca | 63.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 101 mg |
| Potassium, K | 274 mg |
| Sodium, Na | 239 mg |
| Zinc, Zn | 0.61 mg |
| Copper, Cu | 0.26 mg |
| Manganese, Mn | 0.38 mg |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.27 mg |
| Folate, total | 24.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 24.0 ug |
| Vitamin B-12 | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Fatty acids, total saturated | 0.16 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.15 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.15 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.15 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.27 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Tryptophan | 0.08 g |
| Threonine | 0.27 g |
| Isoleucine | 0.29 g |
| Leucine | 0.51 g |
| Lysine | 0.45 g |
| Methionine | 0.09 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.36 g |
| Tyrosine | 0.14 g |
| Valine | 0.33 g |
| Arginine | 0.36 g |
| Histidine | 0.18 g |
| Alanine | 0.29 g |
| Aspartic acid | 0.75 g |
| Glutamic acid | 1.00 g |
| Glycine | 0.26 g |
| Proline | 0.35 g |
| Serine | 0.39 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Do I need to cook canned pinto beans before eating?
No, they are fully cooked during the canning process. You can eat them straight from the can, but heating and seasoning them greatly improves their flavor and texture.
How can I reduce the sodium in canned pinto beans?
Rinse them thoroughly under cold running water in a colander. This simple step can wash away a significant portion of the surface sodium.
What's the difference between pinto beans and black beans?
Pinto beans are larger, pinkish-brown, and have a creamier, earthier flavor. Black beans are smaller, black, and have a denser texture and slightly more pronounced, sweet flavor.