Calories in Pinto Beans: Full Nutrition Breakdown

Pinto beans are the most widely consumed bean in the United States and a cornerstone of Mexican and Southwestern cuisine. One cup of cooked pinto beans provides approximately 15.4 grams of protein, 15.4 grams of fiber, and is rich in folate, manganese, thiamine, and magnesium. Their creamy texture when cooked makes them ideal for refried beans, burritos, and stews.

Calories by serving size:

Pinto beans are an excellent source of folate, providing about 74% of the daily value per cup. They also supply meaningful amounts of copper, phosphorus, and vitamin B6, supporting energy metabolism and immune function.

Frequently Asked Questions (FAQ)

How do pinto beans compare to black beans?

Pinto beans and black beans are nutritionally comparable, with pinto beans being slightly higher in calories (245 vs 227 per cup) and total carbohydrates. Both provide about 15 grams each of protein and fiber per cup. The main difference is culinary — pinto beans have a creamier texture when cooked and are preferred for refried beans, while black beans hold their shape better and have a slightly earthier flavor.

Are pinto beans used to make refried beans?

Yes, pinto beans are the traditional bean used for refried beans in Mexican cuisine. Refried beans are made by cooking pinto beans until tender, then mashing and frying them in oil or lard. The calorie count of refried beans is higher than plain pinto beans due to the added fat — a cup of canned refried beans typically contains about 230–240 calories with 5–7 grams of fat, depending on the brand and preparation method.

How much protein and fiber are in a cup of pinto beans?

A cup of cooked pinto beans provides approximately 15.4 grams of protein and 15.4 grams of fiber. The fiber content alone covers about 55% of the daily recommended intake, making pinto beans one of the highest-fiber common foods. This protein-fiber combination makes pinto beans extremely satiating and beneficial for blood sugar management.

Are pinto beans healthy?

Pinto beans are exceptionally healthy and are associated with numerous health benefits. They are high in protein, fiber, folate, and antioxidants while being very low in fat and sodium when prepared from dried. Regular consumption of beans like pinto beans has been linked in studies to reduced risk of heart disease, improved blood sugar control, and better digestive health.

Is there a nutritional difference between canned and dried pinto beans?

The macronutrient profiles of canned and dried pinto beans are very similar once the dried beans are cooked. Canned pinto beans are significantly higher in sodium, typically containing 300–500 mg per half-cup serving compared to nearly zero in home-cooked dried beans. Draining and rinsing canned beans removes about 40% of the sodium, and many brands now offer low-sodium or no-salt-added versions that are nutritionally nearly identical to home-cooked.