Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water
Whole food · Legumes and Legume Products
Photo: Wikipedia
Pinto beans, canned and rinsed, are a pantry staple with a creamy, earthy flavor and a soft, yielding texture that holds its shape well in dishes. Their mild, slightly nutty taste makes them a versatile canvas for bold spices and sauces. Nutritionally, they provide a solid 7 grams of protein per 100g with very little fat, making them a hearty, low-calorie addition to meals.
Calorie split: 23% protein · 69% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love pinto beans for their comforting, mild flavor that absorbs seasonings beautifully, making them a staple in hearty stews, soups, and tacos. Their creamy texture and cultural significance in Mexican and Southwestern cuisine make them a beloved, satisfying comfort food.
⚠️ Watch-outs & how to enjoy it better
Canned pinto beans can be high in sodium, which may concern those monitoring blood pressure; rinsing them thoroughly reduces sodium by about 40%. Since they are low in fiber when canned (0g per 100g), pairing them with high-fiber foods like vegetables or whole grains can help manage blood sugar spikes and improve digestion.
Key benefits
- Good plant-based protein source (7g per 100g)
- Low in fat (less than 1g per 100g)
- Quick and convenient for meal prep (canned, ready-to-use)
- Provides essential minerals like iron and magnesium
- Low calorie density (117 kcal per 100g)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pinto beans get their name from the Spanish word for 'painted,' as their speckled, mottled appearance resembles a painted surface before cooking, when they turn a uniform brownish-pink.
Full nutrition (USDA data · scales with serving)
| Water | 70.0 g |
| Energy | 117 kcal |
| Energy | 490 kj |
| Protein | 7.0 g |
| Total lipid (fat) | 0.97 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 20.8 g |
| Calcium, Ca | 64.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 96.0 mg |
| Potassium, K | 234 mg |
| Sodium, Na | 212 mg |
| Zinc, Zn | 0.59 mg |
| Copper, Cu | 0.26 mg |
| Manganese, Mn | 0.37 mg |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.26 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.08 g |
| Threonine | 0.27 g |
| Isoleucine | 0.29 g |
| Leucine | 0.52 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 | 1.0 g |
| Glycine | 0.26 g |
| Proline | 0.35 g |
| Serine | 0.39 g |
FAQ
How do I reduce the sodium in canned pinto beans?
Rinse the beans thoroughly under cold running water for about 30 seconds to a minute. This can reduce sodium content by up to 40% without significantly affecting texture or flavor.
Are canned pinto beans as nutritious as dried beans?
Yes, canned pinto beans retain most of their protein, minerals, and vitamins. However, they may have slightly less fiber due to processing, and they can be higher in sodium unless rinsed.
Can I eat canned pinto beans straight from the can?
Yes, canned pinto beans are fully cooked and safe to eat cold or at room temperature. However, rinsing them first is recommended to reduce sodium and improve taste.
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 · 24% 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: 0.91 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.