Pinto Beans
The highest-fibre common bean: over 15 g per cooked cup, with 15 g of protein alongside.
Nutrition per 100 g
Standardised to 100 g of pinto beans, cooked for fair comparison. Typical serving: 1 cup cooked (171 g) — 245 kcal per 171 g serving.
| Nutrient | Per 100 g | Per serving (171 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 143 kcal | 245 kcal | 100 kcal |
| Protein | 9 g | 15.4 g | 6.3 g |
| Carbohydrate | 26.2 g | 44.8 g | 18.3 g |
| Fat | 0.6 g | 1.1 g | 0.4 g |
| Fibre | 9 g | 15.4 g | 6.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of pinto beans, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (171 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.8 mg | 1.4 mg | <1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.94 mg | 1.6 mg | 6% |
| Vitamin K | 3.5 µg | 6 µg | 3% |
| Thiamin | 0.19 mg | 0.32 mg | 16% |
| Riboflavin | 0.062 mg | 0.11 mg | 5% |
| Niacin | 0.32 mg | 0.55 mg | 2% |
| Vitamin B6 | 0.23 mg | 0.39 mg | 14% |
| Folate | 172 µg | 294 µg | 43% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.21 mg | 0.36 mg | 4% |
| Choline | 35.3 mg | 60.4 mg | 6% |
| Minerals | |||
| Calcium | 46 mg | 78.7 mg | 4% |
| Iron | 2.1 mg | 3.6 mg | 12% |
| Magnesium | 50 mg | 85.5 mg | 12% |
| Phosphorus | 147 mg | 251 mg | 12% |
| Potassium | 436 mg | 746 mg | 9% |
| Sodium | 1 mg | 1.7 mg | <1% |
| Zinc | 0.98 mg | 1.7 mg | 9% |
| Selenium | 6.2 µg | 10.6 µg | 11% |
| Copper | 0.22 mg | 0.38 mg | 24% |
| Manganese | 0.45 mg | 0.77 mg | 20% |
Source: USDA FoodData Central — Beans, pinto, mature seeds, cooked, boiled, without salt
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat pinto beans?
- More than half a day's fibre in one cup.
- Creamy texture that mashes into refried beans without added fat.
- Extremely low cost per gram of protein.
How to include it
- Mash with cumin and lime as a burrito filling.
- Simmer with smoked paprika and tomato as a side.
- Blend into a soup with chipotle and coriander.
Things to consider
- Tinned refried beans often contain lard and added salt — check the label.
- High fibre means a gradual build-up is sensible.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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