How healthy are pinto beans?
Are pinto beans healthy? Yes, for most people. Pinto beans score 65/100 on the HowHealthyIs Score: 100 g provide 143 kcal, 9 g fiber and 9 g protein. Pinto beans are very high in fiber and folate and a good source of plant protein. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pinto beans rank higher than 65% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber22%
- Protein13%
- Magnesium8%
- Iron8%
- Potassium6%
- Vitamin E4%
- Calcium2%
- Vitamin C1%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 65 minus 1 = 65. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pinto beans?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 143 kcal | 245 kcal | |
| Protein | 9 g | 15 g | 31% |
| Carbohydrates | 26 g | 45 g | 16% |
| Fiber | 9 g | 15 g | 55% |
| Sugars | 0.3 g | 0.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.7 g | 1.1 g | 1% |
| Saturated fat | 0.1 g | 0.2 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.8 mg | 1.4 mg | 2% |
| Vitamin E | 0.9 mg | 1.6 mg | 11% |
| Minerals | |||
| Calcium | 46 mg | 79 mg | 6% |
| Iron | 2.1 mg | 3.6 mg | 20% |
| Potassium | 436 mg | 746 mg | 16% |
| Magnesium | 50 mg | 86 mg | 20% |
| Sodium | 1 mg | 1.7 mg | 0% |
Source: USDA FoodData Central, "Beans, pinto, mature seeds, cooked, boiled, without salt" (FDC 175200). Values rounded.
Why are pinto beans good for you?
- 15 g fiber in 1 cup cooked, 55% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 15 g protein in 1 cup cooked, 31% of the daily value. Protein contributes to the maintenance of muscle mass.
- 86 mg magnesium in 1 cup cooked, 20% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use them
- Burritos and bowls
- Soups
What should you watch out for?
- Refried beans made with lard are higher in saturated fat; canned can be salty.
Which legumes score higher?
Other legumes with more nutrition per calorie. Variety matters more than picking one winner.