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Pinto beans are speckled, beige dry beans that turn an even pinkish brown when cooked, and they are a staple in chili, burritos and bean soups across the Americas. Nutritionally they are a high-fiber, plant-protein food: one cooked cup supplies more than half the Daily Value for fiber and nearly three quarters of the Daily Value for folate in USDA data, with almost no fat or sodium when cooked without salt. This guide covers pinto beans nutrition from the USDA database, how canned and refried versions change the sodium picture, how pinto beans vs black beans compare, what the small human studies found, and how to handle gas and raw-bean safety.
Peptide Labs does not sell pinto beans or bean products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of boiled pinto beans has about 245 calories, 15 grams of protein and 15 grams of fiber in USDA data.
- That cup covers 55% of the Daily Value for fiber and 74% for folate, plus useful copper, manganese and thiamin.
- Cooked without salt, pinto beans are nearly sodium free; canned and refried versions carry much more.
- Pinto and black beans are close in protein, fiber and calories; they differ more in folate and magnesium.
- Never eat raw or undercooked dried beans; the FDA describes lectin food poisoning from raw kidney beans.
What are pinto beans?
Pinto beans are a type of dry bean, sold dried in bags or already cooked in cans. Dried pinto beans are tan with reddish-brown flecks; the flecks fade during cooking and the beans become soft and creamy inside, which is why they mash well for refried beans and thicken soups and stews. Like other beans, peas and lentils, they count toward two food groups in the Dietary Guidelines for Americans: the vegetable group and the protein foods group. Pinto beans are not one of the nine major food allergens that US law requires labels to declare.
Pinto beans nutrition: USDA values per cooked cup
The table shows USDA FoodData Central SR Legacy values for one cup (171 grams) of mature pinto beans boiled without salt (FDC ID 175200). Percent Daily Values use the FDA Daily Values found on Nutrition Facts labels.
| Nutrient | Per cooked cup (171 g) | % Daily Value |
|---|---|---|
| Calories | 245 | Not applicable |
| Protein | 15.4 g | 31% |
| Carbohydrate | 44.8 g | 16% |
| Fiber | 15.4 g | 55% |
| Total sugars | 0.6 g | Not applicable |
| Fat | 1.1 g | 1% |
| Folate | 294 mcg DFE | 74% |
| Copper | 0.37 mg | 42% |
| Manganese | 0.77 mg | 34% |
| Thiamin (vitamin B1) | 0.33 mg | 28% |
| Vitamin B6 | 0.39 mg | 23% |
| Iron | 3.6 mg | 20% |
| Magnesium | 86 mg | 20% |
| Phosphorus | 251 mg | 20% |
| Selenium | 10.6 mcg | 19% |
| Potassium | 746 mg | 16% |
| Zinc | 1.7 mg | 15% |
| Sodium | 2 mg | 0% |
Fiber and folate are the headline numbers. Folate is the B vitamin our methylfolate guide explains in more depth. The fiber figure puts pinto beans high on any list of fiber-rich foods; our daily fiber guide covers the reference amounts. The iron in beans is nonheme iron, which NIH’s Office of Dietary Supplements notes is absorbed better when eaten with a source of vitamin C, a pairing our iron foods guide discusses. For how 15 grams of bean protein compares with eggs, dairy and meat, see our protein foods guide.
Canned, salted and refried: how sodium changes
Pinto beans cooked at home without salt are almost sodium free. Salt in the cooking water, canning liquid or refried recipe changes that. USDA lists several versions, shown here per 100 grams so they can be compared directly:
| Pinto bean product (USDA FDC ID) | Sodium per 100 g | Calories per 100 g |
|---|---|---|
| Boiled without salt (175200) | 1 mg | 143 |
| Boiled with salt (173796) | 238 mg | 143 |
| Canned, beans and liquid (175201) | 268 mg | 82 |
| Canned, beans and liquid, low sodium (175247) | 146 mg | 82 |
| Canned, drained beans (174286) | 239 mg | 114 |
| Canned, drained and rinsed in tap water (173797) | 212 mg | 117 |
| Refried beans, canned, traditional style (172438) | 370 mg | 90 |
In these USDA entries, draining and then rinsing canned pinto beans lowered sodium from 239 to 212 milligrams per 100 grams, about 11% less than draining alone, so rinsing helps a little but does not make salted beans sodium free. Low-sodium canned beans start lower. Under FDA labeling rules, a food labeled “low sodium” has 140 milligrams or less per standard serving, so check the label rather than the front of the can; our low sodium foods guide explains how to read it. One more difference shows up in the data: the canned pinto entries list far less folate per 100 grams than home-boiled beans, so the folate figures above apply to the boiled version. Canned refried beans (USDA does not name the bean type) add fat and more sodium, about 38% of the Daily Value per cup in the traditional style entry.
Pinto or black: how the two beans compare
People searching pinto beans vs black beans usually want to know whether one is clearly healthier. In USDA data the two are close. Here they are per cooked cup, boiled without salt, alongside navy and kidney beans:
| Per cooked cup (USDA FDC ID) | Calories | Protein | Fiber (% DV) | Folate (% DV) | Iron (% DV) | Magnesium (% DV) |
|---|---|---|---|---|---|---|
| Pinto beans (175200) | 245 | 15.4 g | 15.4 g (55%) | 294 mcg (74%) | 3.6 mg (20%) | 86 mg (20%) |
| Black beans (173735) | 227 | 15.2 g | 15.0 g (53%) | 256 mcg (64%) | 3.6 mg (20%) | 120 mg (29%) |
| Navy beans (173746) | 255 | 15.0 g | 19.1 g (68%) | 255 mcg (64%) | 4.3 mg (24%) | 96 mg (23%) |
| Kidney beans, all types (173740) | 225 | 15.4 g | 11.3 g (40%) | 230 mcg (58%) | 3.9 mg (22%) | 74 mg (18%) |
Pinto beans come out ahead on folate and potassium, black beans on magnesium, and calories, protein and fiber are nearly identical. The practical choice is taste and texture: pinto beans turn creamy and mash easily, while black beans hold their shape and have a denser bite. Our black bean guide covers that bean in full, our sibling guide to navy beans covers the fiber leader in the table, and our chickpea guide adds another popular legume.
What research says about pinto beans
Human studies on pinto beans specifically are few and small. Most evidence comes from trials of beans and pulses as a group.
- Pinto bean crossover trial (2007, Journal of the American College of Nutrition): 16 adults with mild insulin resistance each ate pinto beans, black-eyed peas or carrots daily for eight weeks in turn. Total and LDL cholesterol fell during the pinto bean period compared with carrots; black-eyed peas showed no such change, and glucose, insulin and inflammation markers did not differ. Sixteen people is a small group.
- Pulse meta-analysis (2014, CMAJ): 26 randomized trials with 1,037 participants found that diets including beans, chickpeas, lentils or peas lowered LDL cholesterol by a small amount compared with similar diets without them, with no effect on apolipoprotein B or non-HDL cholesterol. The authors called for longer and higher-quality trials.
These results describe effects on blood markers in study settings, not a promise for any one person. Beans fit eating patterns such as the Mediterranean diet, and if cholesterol or blood sugar is a concern, a clinician or registered dietitian can help you weigh how they fit your plan.
Gas, lectins and cooking dried pinto beans
Beans are known for gas because gut bacteria ferment their resistant starches and oligosaccharides; Harvard’s Nutrition Source notes that soaking dried beans for at least three hours and cooking them may help. The effect varies a lot by person. In a 2011 analysis of three feeding studies in which adults ate beans daily for 8 or 12 weeks, fewer than half reported more flatulence from pinto beans or baked beans in the first week, and some people on control diets reported more flatulence too. Our gas guide covers other causes, and the low FODMAP diet guide explains why legumes are limited during that supervised elimination plan.
The FDA’s Bad Bug Book explains that phytohaemagglutinin, a natural lectin, is found in many species of beans and is most concentrated in red kidney beans. Eating raw or undercooked kidney beans can cause extreme nausea and vomiting within one to three hours, followed by diarrhea; recovery is usually quick, though some people have been hospitalized. The FDA warns that slow cookers may not get hot enough to destroy the toxin, and it cites British studies suggesting dried beans be soaked for at least five hours, the water poured away, and the beans boiled in fresh water for at least 30 minutes. Canned pinto beans are already cooked. Our lectin guide explains why properly cooked beans are a different matter from raw ones.
- Sort and rinse: pick out small stones or shriveled beans before soaking dried beans.
- Soak and drain: pour off the soaking water and cook in fresh water.
- Boil, then simmer: bring dried beans to a full boil before lowering the heat, and do not rely on a slow cooker alone to cook dried beans from raw.
- Store: refrigerate cooked beans promptly and keep dried beans in a cool, dry place.
If you eat smaller portions on a GLP-1 medicine, our GLP-1 diet guide covers how fiber-rich foods like beans fit in; adding fiber gradually is gentler on the stomach for anyone. If you have been told to limit potassium, phosphorus or fiber, ask your clinician or dietitian how beans fit.
Frequently Asked Questions
Are pinto beans healthy?
Pinto beans are rich in fiber, folate and plant protein and very low in fat and, without added salt, sodium. Small studies link beans to modestly lower LDL cholesterol.
How much protein is in pinto beans?
About 15 grams per cooked cup in USDA data, around 31% of the Daily Value, similar to black, navy and kidney beans.
Which is healthier, pinto or black beans?
Neither clearly wins. They are nearly identical in calories, protein and fiber; pinto beans have more folate and black beans more magnesium.
Are canned pinto beans as nutritious as dried?
Canned beans keep their protein and fiber but often carry much more sodium, and USDA lists less folate for canned entries. Low-sodium cans and rinsing help.
Do you have to soak pinto beans?
Soaking is not strictly required, but the FDA’s raw-bean guidance favors soaking, draining and boiling in fresh water, and Harvard notes soaking may reduce gas.
Why do pinto beans cause gas?
Gut bacteria ferment their oligosaccharides and resistant starch. Studies show wide individual variation, and soaking dried beans may help.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Navy Beans: USDA Nutrition, Health Research and Cooking Tips, Black Beans: USDA Nutrition per Cup, Protein, Fiber and Canned vs Dried, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains.