Pinto beans, NFS
Common food
Photo: Wikipedia
Pinto beans are the speckled, creamy-beige legume that turns a uniform light brown when cooked, offering a soft, slightly starchy texture with a mild, earthy, and subtly nutty flavor. Nutritionally, they are a powerhouse, delivering a substantial 8.37g of protein and an impressive 8.4g of fiber per 100g, making them a cornerstone of hearty, plant-based meals.
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 spices and aromatics. They are a beloved staple in Mexican, Tex-Mex, and Southwestern cuisines, forming the flavorful base of iconic dishes like refried beans and chili.
⚠️ Watch-outs & how to enjoy it better
The high fiber content can cause gas or bloating in some individuals, especially when introduced to the diet suddenly. To counteract this, start with smaller portions, soak dried beans thoroughly, and cook them well. They also contain lectins, which are effectively neutralized by proper boiling or pressure cooking.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- High in dietary fiber to promote digestive health and satiety.
- Rich in complex carbohydrates for sustained energy release.
- Contains essential minerals like iron, magnesium, and potassium.
- Naturally low in sugar and a good option for blood sugar management.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'pinto' is Spanish for 'painted,' a direct reference to their distinctive mottled, speckled appearance when raw, which transforms into a uniform color after cooking.
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
Do I need to soak pinto beans before cooking?
Yes, soaking dried pinto beans for at least 4-8 hours (or overnight) is highly recommended. It reduces cooking time, helps them cook more evenly, and can make them easier to digest by reducing compounds that cause gas.
Are canned pinto beans as nutritious as dried?
Canned pinto beans are a convenient and nutritious option, retaining most of their protein, fiber, and minerals. The main difference is higher sodium content; look for 'low sodium' or 'no salt added' versions and rinse them well before use to reduce sodium by about 40%.
How can I make pinto beans taste less bland?
Build flavor by sautéing aromatics like onion, garlic, and jalapeño before adding the beans. Use a flavorful liquid like vegetable or chicken broth instead of water, and add bay leaves, cumin, chili powder, or a smoked ham hock during cooking.
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.