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Pinto Beans Nutrition Facts: Are Pinto Beans Good for You?
Cooked pinto beans are a source of many nutrients. A 100-gram serving is high in dietary fiber, folate, copper, and manganese, and is a good source of protein, iron, and other minerals and B vitamins. They are naturally very low in fat, sugar, and sodium. Their contribution to a healthy diet depends on how they are prepared, what they are served with, and the portion size.
Per 100 g · Beans, pinto, mature seeds, cooked, boiled, without salt
What stands out in pinto beans
- High in dietary fiber. A 100-gram serving of cooked pinto beans provides 9 grams of dietary fiber. This amount meets 32% of the Daily Value (DV) for fiber.
- High in folate. Pinto beans contain 172 micrograms of folate per 100 grams. This serving size supplies 43% of the Daily Value for this B vitamin.
- Good source of protein. Each 100-gram portion of cooked pinto beans contains 9 grams of protein, which is 18% of the Daily Value.
- Source of key minerals. This serving is high in copper (24% DV) and manganese (20% DV). It is also a good source of iron (12% DV), magnesium (12% DV), phosphorus (12% DV), and selenium (11% DV).
What to keep in mind
- This nutrition data is for pinto beans boiled without salt, which have only 1 mg of sodium per 100 grams.
- Canned pinto beans often contain added salt, and preparations using lard, oil, or sugar will alter the fat and calorie content significantly.
Pinto Beans nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 143 kcal | – |
| Protein | 9 g | 18% |
| Total fat | 0.65 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Monounsaturated fat | 0.13 g | – |
| Polyunsaturated fat | 0.23 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 26.2 g | 10% |
| Dietary fiber | 9 g | 32% |
| Total sugars | 0.34 g | – |
| Water | 63 g | – |
| Sodium | 1 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 436 mg | 9% |
| Calcium | 46 mg | 4% |
| Iron | 2.1 mg | 12% |
| Magnesium | 50 mg | 12% |
| Phosphorus | 147 mg | 12% |
| Zinc | 0.98 mg | 9% |
| Copper | 0.22 mg | 24% |
| Manganese | 0.45 mg | 20% |
| Selenium | 6.2 mcg | 11% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0.8 mg | 1% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.94 mg | 6% |
| Vitamin K | 3.5 mcg | 3% |
| Thiamin (B1) | 0.19 mg | 16% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 0.32 mg | 2% |
| Vitamin B6 | 0.23 mg | 13% |
| Folate (DFE) | 172 mcg | 43% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 35.3 mg | 6% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Pinto Beans by portion
The nutrition information is based on a 100-gram serving. A typical portion of 1 cup (171 g) of cooked pinto beans contains 245 calories, about 15 grams of protein, and 15 grams of fiber. This larger serving has about 45 grams of carbohydrates and 1 gram of fat. A smaller amount, such as 1 tablespoon (11 g), provides 15 calories, 1 gram of protein, and 1 gram of fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 171 g | 245 | 15.4 g | 44.8 g | 15.4 g | 1.1 g |
| 1 tbsp | 11 g | 15 | 1 g | 2.8 g | 1 g | 0.1 g |
How pinto beans compares with other beans, legumes and soy foods
Among the 10 beans, legumes and soy foods on this site, cooked pinto beans rank highest for dietary fiber content and second highest for potassium and carbohydrates. Compared to similar legumes per 100 grams, pinto beans (143 calories) have more fiber (9 g) than black beans (8.7 g), kidney beans (7.4 g), and chickpeas (7.6 g). Their protein content (9 g) is similar to these other beans, while their carbohydrate content (26 g) is slightly higher than that of black or kidney beans. Tofu has more protein but also contains significantly more fat.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Pinto Beans | 143 | 9 g | 26.2 g | 9 g | 0.65 g |
| Tofu | 144 | 17.3 g | 2.8 g | 2.3 g | 8.7 g |
| Black Beans | 132 | 8.9 g | 23.7 g | 8.7 g | 0.54 g |
| Kidney Beans | 127 | 8.7 g | 22.8 g | 7.4 g | 0.5 g |
| Chickpeas | 164 | 8.9 g | 27.4 g | 7.6 g | 2.6 g |
Quick answers
How much protein is in a cup of pinto beans?
A 1-cup serving of cooked pinto beans provides 15.4 grams of protein. A smaller 100-gram serving contains 9 grams of protein.
Are pinto beans high in carbs and sugar?
Pinto beans contain carbohydrates. A 1-cup serving has about 45 grams of total carbohydrates, but this includes over 15 grams of dietary fiber and less than 1 gram of sugar.
How many calories are in pinto beans?
A 100-gram serving of pinto beans cooked without salt has 143 calories. A larger serving of 1 cup contains 245 calories.
When to talk to a doctor or dietitian
- At 436 mg of potassium per 100 g, pinto beans is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how pinto beans fits your situation.
Last updated October 21, 2026