Pinto beans, from dried, no added fat
Common food
Photo: Wikipedia
Pinto beans are the speckled, earthy workhorses of the bean world, transforming from hard, dried pebbles into creamy, tender morsels with a mild, nutty flavor. Their soft, slightly mealy texture makes them ideal for mashing or slow-cooking into hearty stews and refried beans. Nutritionally, they are a powerhouse of plant-based protein and fiber, offering sustained energy without a heavy fat load.
Calorie split: 25% protein · 71% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People adore pinto beans for their velvety, comforting texture and ability to absorb the flavors of spices, chilies, and aromatics. They are a beloved staple in Mexican and Tex-Mex cuisine, forming the soul of dishes like refried beans and chili con carne.
⚠️ Watch-outs & how to enjoy it better
Like many legumes, pinto beans contain oligosaccharides that can cause gas and bloating. To counteract this, soak dried beans overnight and discard the soaking water, or use a pressure cooker. They also contain lectins, so they must be thoroughly cooked until very tender to be safe and digestible.
Key benefits
- Excellent source of plant-based protein (8.96g per 100g).
- High in dietary fiber (8.9g per 100g) for digestive health.
- Low in fat (0.65g per 100g) and naturally sugar-free.
- Rich in complex carbohydrates for steady energy release.
- Provides essential minerals like iron, magnesium, and potassium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pinto beans get their name from the Spanish word for 'painted,' referring to their distinctive speckled appearance, which fades to a uniform beige color when cooked.
Full nutrition (USDA data · scales with serving)
| Water | 62.6 g |
| Energy | 142 kcal |
| Protein | 9.0 g |
| Total lipid (fat) | 0.65 g |
| Carbohydrate, by difference | 26.1 g |
| Fiber, total dietary | 8.9 g |
| Total Sugars | 0.34 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 50.0 mg |
| Phosphorus, P | 146 mg |
| Potassium, K | 433 mg |
| Sodium, Na | 232 mg |
| Zinc, Zn | 0.97 mg |
| Copper, Cu | 0.22 mg |
| Selenium, Se | 6.2 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.30 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 162 ug |
| Folic acid | 0.00 ug |
| Folate, food | 162 ug |
| Folate, DFE | 162 ug |
| Choline, total | 35.1 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) | 0.93 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 | 0.14 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 | 0.13 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.13 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.13 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.23 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.14 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
How do I prepare dried pinto beans?
Sort and rinse the beans, then soak them in water for at least 8 hours (or overnight). Drain and rinse again, then simmer in fresh water for 1-2 hours until tender. Alternatively, use a pressure cooker for faster results.
Are pinto beans gluten-free?
Yes, pinto beans are naturally gluten-free. However, always check labels if buying canned versions, as some may contain additives or be processed in facilities with gluten.
Can I freeze cooked pinto beans?
Absolutely. Cooked pinto beans freeze well for up to 6 months. Portion them into freezer-safe containers or bags for easy meal prep.
Do pinto beans have any common allergens?
Pinto beans are not a common allergen, but legumes can occasionally cause reactions in sensitive individuals. They are also high in oxalates, so people with kidney issues should consult a doctor.
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 1.42 kcal/g · 25% calories from protein · 8.9 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.