Beans, pinto, mature seeds, cooked, boiled, without salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Pinto beans are the speckled, beige-and-brown workhorse of the bean world, transforming into a creamy, earthy, and mildly nutty staple when cooked. Their soft, starchy texture makes them ideal for mashing or holding their shape in hearty stews. Nutritionally, they are a powerhouse of plant-based protein and dietary fiber, with a very low fat content.
Calorie split: 25% protein · 71% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love pintos for their comforting, earthy flavor and versatile, creamy texture that absorbs seasonings beautifully. They are a cultural cornerstone in Mexican, Tex-Mex, and Southwestern American cuisines, forming the base of iconic dishes like refried beans and chili.
⚠️ Watch-outs & how to enjoy it better
Like all legumes, pinto beans contain oligosaccharides, which can cause gas and bloating in some individuals. Soaking dried beans for 8-12 hours and discarding the water, or using thoroughly rinsed canned beans, can significantly reduce these compounds. They also contain lectins, which are neutralized by proper boiling; never eat them raw or undercooked.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- High in soluble and insoluble fiber, promoting digestive health.
- Rich in folate, essential for cell function and tissue growth.
- Provides important minerals like iron, magnesium, and potassium.
- Low in fat and naturally cholesterol-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'pinto' is Spanish for 'painted,' a direct reference to their distinctive mottled, speckled appearance before cooking, which fades to a uniform brown.
Full nutrition (USDA data · scales with serving)
| Water | 63.0 g |
| Energy | 143 kcal |
| Energy | 600 kj |
| Protein | 9.0 g |
| Total lipid (fat) | 0.65 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 26.2 g |
| Fiber, total dietary | 9.0 g |
| Total Sugars | 0.34 g |
| Sucrose | 0.34 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 15.2 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 50.0 mg |
| Phosphorus, P | 147 mg |
| Potassium, K | 436 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.98 mg |
| Copper, Cu | 0.22 mg |
| Manganese, Mn | 0.45 mg |
| Selenium, Se | 6.2 ug |
| Fluoride, F | 2.2 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.32 mg |
| Pantothenic acid | 0.21 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 172 ug |
| Folic acid | 0.00 ug |
| Folate, food | 172 ug |
| Folate, DFE | 172 ug |
| Choline, total | 35.3 mg |
| Betaine | 0.10 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.94 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.5 ug |
| Vitamin K (Dihydrophylloquinone) | 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 saturated | 0.14 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 | 0.13 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.13 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.13 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.23 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.14 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 |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.33 g |
| Isoleucine | 0.43 g |
| Leucine | 0.77 g |
| Lysine | 0.63 g |
| Methionine | 0.12 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.53 g |
| Tyrosine | 0.21 g |
| Valine | 0.52 g |
| Arginine | 0.49 g |
| Histidine | 0.25 g |
| Alanine | 0.41 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.36 g |
| Proline | 0.52 g |
| Serine | 0.56 g |
FAQ
Are canned pinto beans as nutritious as dried?
Yes, canned pinto beans retain most of their fiber, protein, and minerals. The main difference is often a higher sodium content in the canning liquid. Rinsing them under water can reduce sodium by up to 40%.
Why are my cooked pinto beans still hard?
This is often due to old beans, hard water, or the presence of acid (like salt or tomatoes) added too early in cooking. Use fresh beans, cook in soft water, and add salt or acidic ingredients only after the beans are tender.
How do I store cooked pinto beans?
Cool cooked beans quickly and store them in an airtight container in the refrigerator for up to 5 days, or freeze them for up to 6 months for longer storage.
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 1.43 kcal/g · 25% calories from protein · 9.0 g fiber · 0.3 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.