Pinto beans, from canned, no added fat
Common food
Photo: Wikipedia
Pinto beans, canned and drained, are the creamy, earthy workhorse of the pantry, offering a mild, slightly nutty flavor and a soft, yielding texture that absorbs surrounding spices beautifully. Nutritionally, they are a powerhouse of plant-based protein (7.66g) and complex carbohydrates, with a notable 7.7g of fiber per 100g serving that supports digestive health and satiety. Their low fat content (0.93g) and absence of added fats make them a lean, nutrient-dense staple.
Calorie split: 22% protein · 72% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love pinto beans for their incredibly versatile, mild flavor that acts as a blank canvas for bold spices like cumin, chili, and garlic, making them the heart of countless comfort dishes. Their creamy, satisfying texture and cultural significance in Mexican, Tex-Mex, and Southwestern cuisines make them a beloved, nostalgic staple.
⚠️ Watch-outs & how to enjoy it better
Canned pinto beans can be high in sodium, which may concern those monitoring blood pressure, and their carbohydrate content can cause blood-sugar spikes if eaten alone. To counteract this, rinse canned beans thoroughly under water to reduce sodium by up to 40%, and pair them with a source of protein (like cheese or meat) or healthy fat (like avocado or olive oil) to slow digestion and stabilize blood sugar.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- High in dietary fiber (7.7g) to promote fullness and digestive regularity.
- Rich in complex carbohydrates for sustained energy release.
- Low in fat (0.93g) and naturally cholesterol-free.
- Provides essential minerals like iron and folate.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pinto beans get their name from the Spanish word for 'painted' because of their distinctive speckled appearance, which disappears when cooked, turning them a uniform creamy pinkish-brown.
Full nutrition (USDA data · scales with serving)
| Water | 63.5 g |
| Energy | 137 kcal |
| Protein | 7.7 g |
| Total lipid (fat) | 0.93 g |
| Carbohydrate, by difference | 25.3 g |
| Fiber, total dietary | 7.7 g |
| Total Sugars | 1.7 g |
| Calcium, Ca | 78.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 55.0 mg |
| Phosphorus, P | 153 mg |
| Potassium, K | 459 mg |
| Sodium, Na | 315 mg |
| Zinc, Zn | 0.93 mg |
| Copper, Cu | 0.27 mg |
| Selenium, Se | 6.2 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.42 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 38.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 38.0 ug |
| Folate, DFE | 38.0 ug |
| Choline, total | 34.6 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) | 0.92 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.19 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 | 0.19 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.19 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.19 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.34 g |
| PUFA 18:2 | 0.14 g |
| PUFA 18:3 | 0.20 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.
| 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 canned pinto beans as nutritious as dried?
Yes, canned pinto beans retain most of their nutrients, including protein, fiber, and minerals, though they may have slightly higher sodium. Rinsing them reduces sodium significantly.
How can I reduce the gas caused by pinto beans?
Soaking dried beans overnight and discarding the water, or rinsing canned beans thoroughly, can help reduce compounds that cause gas. Gradually increasing your bean intake also helps your digestive system adjust.
What's the best way to store opened canned pinto beans?
Transfer leftover beans to an airtight container and refrigerate for up to 4-5 days. For longer storage, freeze them in portions for up to 6 months.
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 1.37 kcal/g · 22% calories from protein · 7.7 g fiber · 1.7 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: 0.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.