Pinto beans and brown rice
Common food
Photo: Wikipedia
This is a hearty, earthy combination of creamy pinto beans and chewy, nutty brown rice, creating a satisfying and complete plant-based protein source. The texture is a delightful contrast between the soft, yielding beans and the distinct grains of rice, with a mild, savory flavor that readily absorbs seasonings. Nutritionally, it's a fiber-rich powerhouse that provides sustained energy without a high glycemic load.
Calorie split: 14% protein · 60% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love this staple for its comforting, savory depth and incredible versatility—it's a blank canvas for spices, herbs, and toppings. It's also a deeply nourishing, budget-friendly meal with strong cultural roots in home cooking across the Americas.
⚠️ Watch-outs & how to enjoy it better
The high fiber content can cause digestive discomfort (gas, bloating) for some, especially when not accustomed to it. To counteract this, start with smaller portions, increase intake gradually, and ensure beans are cooked thoroughly. The combination can also raise blood sugar more than protein alone, so pairing it with a source of fat (like avocado) or extra vegetables can help moderate the glycemic response.
Key benefits
- Excellent source of dietary fiber for digestive health and satiety.
- Provides complete plant-based protein when combined.
- Rich in complex carbohydrates for steady energy release.
- Contains important minerals like iron, magnesium, and potassium.
- Naturally low in sugar and a good source of B vitamins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'pinto' means 'painted' in Spanish, referring to the bean's distinctive mottled, speckled appearance before cooking, which fades to a uniform pinkish-brown.
Full nutrition (USDA data · scales with serving)
| Water | 63.0 g |
| Energy | 164 kcal |
| Protein | 6.0 g |
| Total lipid (fat) | 4.7 g |
| Carbohydrate, by difference | 24.9 g |
| Fiber, total dietary | 5.4 g |
| Total Sugars | 0.28 g |
| Calcium, Ca | 28.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 44.0 mg |
| Phosphorus, P | 121 mg |
| Potassium, K | 275 mg |
| Sodium, Na | 211 mg |
| Zinc, Zn | 0.80 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 5.4 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.0 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 93.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 93.0 ug |
| Folate, DFE | 93.0 ug |
| Choline, total | 22.6 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.68 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 | 0.51 g |
| SFA 18:0 | 0.12 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.25 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 |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt — USDA does not publish this profile for Pinto beans and brown rice.
| Tryptophan | 0.02 g |
| Threonine | 0.08 g |
| Isoleucine | 0.08 g |
| Leucine | 0.13 g |
| Lysine | 0.11 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.06 g |
| Valine | 0.10 g |
| Arginine | 0.10 g |
| Histidine | 0.05 g |
| Alanine | 0.08 g |
| Aspartic acid | 0.24 g |
| Glutamic acid | 0.23 g |
| Glycine | 0.06 g |
| Proline | 0.07 g |
| Serine | 0.10 g |
FAQ
Is pinto beans and brown rice a complete protein?
Yes, when eaten together, they form a complete protein. Rice is low in the amino acid lysine, which beans are rich in, while beans are low in methionine, which rice provides.
How can I reduce the gas from eating beans?
Soak dried beans for at least 8 hours (or overnight) and discard the soaking water. Cooking them thoroughly and starting with small portions also helps your digestive system adjust.
Can I use canned beans for this dish?
Absolutely. Rinsing canned beans under water can reduce their sodium content by up to 40%, making them a convenient and healthier option.
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 1.64 kcal/g · 15% calories from protein · 5.4 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: 0.77 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.