Beans, pinto, canned, sodium added, drained and rinsed
Whole food · Legumes and Legume Products
Photo: Wikipedia
Pinto beans are the speckled, creamy workhorses of the pantry, offering a mild, earthy flavor and a soft, satisfying texture when canned and rinsed. Their nutritional profile is lean and protein-focused, delivering a solid 6.7g of protein per 100g with minimal fat. The rinsing process significantly reduces the added sodium, making them a convenient and healthier base for countless meals.
Calorie split: 23% protein · 67% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love pinto beans for their incredibly versatile, mild flavor that acts as a perfect canvas for bold spices and smoky flavors. They are a beloved staple in Mexican and Tex-Mex cuisine, forming the creamy, flavorful heart of refried beans and a hearty addition to soups and stews.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the high sodium content from the canning brine, which can be a concern for those monitoring blood pressure. Additionally, while rinsed, they are a starchy legume that can cause blood sugar spikes if eaten alone. To counteract this, always rinse them thoroughly under cold water, pair them with a source of fat (like avocado or cheese) or protein (like meat or eggs), and serve them as part of a balanced plate with non-starchy vegetables.
Key benefits
- Excellent plant-based protein source
- Naturally low in fat
- Convenient and quick-cooking when canned
- Rinsing reduces sodium content by up to 40%
- Gluten-free and cholesterol-free
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'pinto' is Spanish for 'painted,' a direct reference to the bean's distinctive speckled or mottled appearance when dried.
Full nutrition (USDA data · scales with serving)
| Water | 71.3 g |
| Energy (Atwater General Factors) | 117 kcal |
| Energy (Atwater Specific Factors) | 114 kcal |
| Nitrogen | 1.1 g |
| Protein | 6.7 g |
| Total lipid (fat) | 1.3 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 19.6 g |
| Total dietary fiber (AOAC 2011.25) | 7.1 g |
| Starch | 11.6 g |
| Resistant starch | 2.0 g |
| Calcium, Ca | 55.2 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 27.5 mg |
| Phosphorus, P | 83.1 mg |
| Potassium, K | 210 mg |
| Sodium, Na | 202 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.25 mg |
| Manganese, Mn | 0.32 mg |
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
Why should I rinse canned pinto beans?
Rinsing and draining canned beans removes a significant portion of the sodium from the canning liquid, as well as some of the starchy liquid that can cause digestive gas. This simple step makes them a healthier and often better-tasting ingredient.
What is the difference between pinto beans and other common beans?
Pinto beans have a creamier, softer texture when cooked compared to the firmer kidney bean or the smaller black bean. Their flavor is milder and earthier, making them exceptionally good at absorbing the flavors of the spices and seasonings they are cooked with.
Are canned pinto beans as nutritious as dried beans I cook myself?
Nutritionally, they are very similar in terms of protein, carbs, and fat. The main difference is sodium (canned are higher unless rinsed) and texture (home-cooked dried beans often have a superior, firmer texture). Canned beans offer unmatched convenience.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.17 kcal/g · 23% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.96 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.