Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)
Whole food · Legumes and Legume Products
Photo: Wikipedia
Pinto beans are the speckled, earthy workhorse of the bean world, with a creamy, starchy texture when cooked and a mild, nutty flavor that absorbs surrounding seasonings. Nutritionally, they are a powerhouse of plant-based protein and complex carbohydrates, offering a significant amount of fiber to support digestion and sustained energy.
Calorie split: 25% protein · 72% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love pinto beans for their incredibly versatile, mild flavor that acts as a perfect canvas for spices, from smoky chilies in Mexican cuisine to savory herbs in American stews. Their satisfying, creamy texture makes them a comforting and hearty staple in countless comfort foods.
⚠️ Watch-outs & how to enjoy it better
Like all beans, they contain oligosaccharides that can cause gas and bloating, especially for those not accustomed to high-fiber foods. To counteract this, rinse canned beans thoroughly or soak and cook dried beans well, and increase intake gradually to allow your digestive system to adapt.
Key benefits
- Excellent source of plant-based protein (21g per 100g dry)
- High in dietary fiber (15.5g per 100g dry) for gut health
- Rich in complex carbohydrates for steady energy release
- Low in fat (1.23g per 100g dry)
- Good source of 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 their distinctive mottled, speckled appearance before cooking, which fades to a uniform pinkish-brown.
Full nutrition (USDA data · scales with serving)
| Water | 11.3 g |
| Energy | 347 kcal |
| Energy | 1452 kj |
| Protein | 21.4 g |
| Total lipid (fat) | 1.2 g |
| Ash | 3.5 g |
| Carbohydrate, by difference | 62.5 g |
| Fiber, total dietary | 15.5 g |
| Total Sugars | 2.1 g |
| Sucrose | 2.0 g |
| Glucose | 0.13 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 34.2 g |
| Calcium, Ca | 113 mg |
| Iron, Fe | 5.1 mg |
| Magnesium, Mg | 176 mg |
| Phosphorus, P | 411 mg |
| Potassium, K | 1393 mg |
| Sodium, Na | 12.0 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.89 mg |
| Manganese, Mn | 1.1 mg |
| Selenium, Se | 27.9 ug |
| Vitamin C, total ascorbic acid | 6.3 mg |
| Thiamin | 0.71 mg |
| Riboflavin | 0.21 mg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.79 mg |
| Vitamin B-6 | 0.47 mg |
| Folate, total | 525 ug |
| Folic acid | 0.00 ug |
| Folate, food | 525 ug |
| Folate, DFE | 525 ug |
| Choline, total | 66.2 mg |
| Betaine | 0.40 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) | 0.21 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) | 5.6 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 | 0.23 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 | 0.23 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.23 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.23 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.41 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.24 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 | 0.24 g |
| Threonine | 0.81 g |
| Isoleucine | 0.87 g |
| Leucine | 1.6 g |
| Lysine | 1.4 g |
| Methionine | 0.26 g |
| Cystine | 0.19 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.43 g |
| Valine | 1.00 g |
| Arginine | 1.1 g |
| Histidine | 0.56 g |
| Alanine | 0.87 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.80 g |
| Proline | 1.1 g |
| Serine | 1.2 g |
FAQ
Are pinto beans the same as kidney beans?
No, they are different varieties. Pinto beans are smaller, oval, and speckled, with a milder flavor. Kidney beans are larger, kidney-shaped, darker red, and have a firmer texture and slightly more robust flavor.
Do I need to soak dried pinto beans?
Yes, soaking is highly recommended. It softens the beans, reduces cooking time significantly, and helps break down the compounds that can cause digestive discomfort. Soak overnight in cold water or use the quick-soak method (boil for 2 minutes, then let stand for an hour).
Why do my pinto beans stay hard after cooking?
This can happen if the beans are old, if hard water or acidic ingredients (like tomatoes or salt) are added too early, or if the cooking liquid isn't hot enough. Always add acidic ingredients and salt near the end of cooking, and ensure the beans are submerged in boiling liquid to start.
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 3.47 kcal/g · 25% calories from protein · 15.5 g fiber · 2.1 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.