Pinto beans and rice, from fast food / restaurant
Common food
Photo: Wikipedia
A hearty, comforting staple of Latin American and Caribbean cuisine, pinto beans and rice combines creamy, earthy beans with fluffy rice for a satisfying, protein-rich bite. The dish is often seasoned with cumin, garlic, and onion, giving it a savory depth. Nutritionally, it's a balanced source of plant protein, complex carbs, and fiber.
Calorie split: 13% protein · 53% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory flavor and satisfying texture that serves as a versatile base for countless meals. It's deeply embedded in cultural traditions, often symbolizing home cooking and communal feasts.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium, especially in fast-food versions, and the beans contain lectins and oligosaccharides that may cause digestive discomfort. To counteract this, rinse canned beans thoroughly, choose low-sodium preparations, and ensure beans are cooked thoroughly. Pairing with a fresh salad can help balance the meal.
Key benefits
- Provides complete plant-based protein when combined
- High in dietary fiber for digestive health
- Good source of iron and folate
- Low in sugar and naturally cholesterol-free
- Affordable and shelf-stable staple
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'pinto' means 'painted' in Spanish, referring to the beans' speckled appearance before cooking, which typically fades to a uniform pinkish-brown.
Full nutrition (USDA data · scales with serving)
| Water | 60.4 g |
| Energy | 188 kcal |
| Protein | 5.9 g |
| Total lipid (fat) | 7.2 g |
| Carbohydrate, by difference | 25.0 g |
| Fiber, total dietary | 5.0 g |
| Total Sugars | 0.20 g |
| Calcium, Ca | 29.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 96.0 mg |
| Potassium, K | 249 mg |
| Sodium, Na | 296 mg |
| Zinc, Zn | 0.72 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 6.2 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.73 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 111 ug |
| Folic acid | 21.0 ug |
| Folate, food | 89.0 ug |
| Folate, DFE | 126 ug |
| Choline, total | 19.9 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) | 1.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 8.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.00 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 | 0.74 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.37 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 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
Are pinto beans and rice a complete protein?
Yes, when eaten together, they form a complete protein, providing all nine essential amino acids, as the rice complements the limiting amino acids in the beans.
How can I reduce the gas from eating beans?
Soak dried beans overnight and discard the soaking water, rinse canned beans well, and cook them thoroughly. Starting with small portions and gradually increasing intake also helps your digestive system adapt.
Is this dish gluten-free?
The core ingredients (beans and rice) are naturally gluten-free, but cross-contamination or added seasonings in restaurant versions may contain gluten. Always check ingredients if you have celiac disease.
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 1.88 kcal/g · 13% calories from protein · 5.0 g fiber · 0.2 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: 1.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.