Pinto beans, from dried, fat added
Common food
Photo: Wikipedia
Pinto beans, cooked from dried with a touch of fat, are the creamy, speckled backbone of countless comfort dishes. Their texture is soft yet substantial, with a mild, earthy flavor that beautifully absorbs surrounding spices and aromatics. Nutritionally, they are a powerhouse, offering a balanced profile of plant protein, complex carbohydrates, and significant dietary fiber.
Calorie split: 17% protein · 50% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People adore pinto beans for their incredibly versatile, mild flavor that acts as a perfect canvas for bold seasonings like cumin, chili, and garlic. They are a beloved staple in home cooking, evoking a sense of hearty, rustic comfort across many cultures.
⚠️ Watch-outs & how to enjoy it better
The high fiber content can cause digestive gas or bloating in some individuals, especially if introduced to the diet quickly. To counteract this, start with smaller portions, ensure they are thoroughly cooked, and consider soaking dried beans thoroughly before cooking to reduce oligosaccharides.
Key benefits
- Excellent source of plant-based protein and fiber for satiety and gut health.
- Rich in complex carbohydrates for sustained energy release.
- Provides essential minerals like iron, magnesium, and folate.
- Low in sugar, making them a blood-stable carbohydrate choice.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'pinto' means 'painted' in Spanish, a direct reference to their distinctive mottled beige-and-pink speckles before cooking, which typically fade to a uniform brown.
Full nutrition (USDA data · scales with serving)
| Water | 58.5 g |
| Energy | 191 kcal |
| Protein | 8.4 g |
| Total lipid (fat) | 7.1 g |
| Carbohydrate, by difference | 24.4 g |
| Fiber, total dietary | 8.4 g |
| Total Sugars | 0.32 g |
| Calcium, Ca | 43.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 46.0 mg |
| Phosphorus, P | 137 mg |
| Potassium, K | 405 mg |
| Sodium, Na | 217 mg |
| Zinc, Zn | 0.91 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 5.8 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.28 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 152 ug |
| Folic acid | 0.00 ug |
| Folate, food | 152 ug |
| Folate, DFE | 152 ug |
| Choline, total | 32.8 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) | 2.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.8 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 | 0.75 g |
| SFA 18:0 | 0.19 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.3 g |
| PUFA 18:3 | 0.41 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
What's the difference between pinto beans and other common beans?
Pinto beans have a distinctly creamy, almost smooth texture when cooked and a mild, earthy flavor. They are less dense than black beans and less starchy than navy beans, making them ideal for mashing into refried beans.
Are canned pinto beans as nutritious as dried?
Yes, canned pinto beans retain most of their nutrients. They are a convenient option, but be mindful of added sodium. Rinsing canned beans under water can reduce sodium content by about 40%.
How do I get the best texture from dried pinto beans?
For the creamiest texture, soak dried beans overnight in cold water (or use a quick-soak method). Cook them gently in a pot without adding salt or acidic ingredients (like tomatoes) until tender, as these can toughen the skins.
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 1.91 kcal/g · 18% calories from protein · 8.4 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: 0.54 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.