Nutrition for Pinto Beans

Calories, Protein, Vitamins and More

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Pinto Beans Nutrition Summary

One cup of pinto beans (171 grams or 0.4 lb) contains 195 calories and 12 grams of protein. Pinto beans consists of 71% water, 20% carbohydrates, 7% protein, and less than 1% of fat.

Pinto beans are an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron and potassium. It also contains significant amounts of magnesium, copper, zinc, manganese and phosphorus.

In one cup of pinto beans:

  • Calories: 195
  • Protein: 12 g
  • Sugar: 0.9 g
  • Dietary fiber: 9.4 g
  • Fat: 1.5 g, (Saturated: 0.3 g)
  • Sodium: 408.7 mg
There is no significant amounts of cholesterol in pinto beans.

See the Pinto Beans Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Beans, pinto, canned, drained solids.

Calories in Pinto Beans

Pinto beans have 195 calories per cup or 114 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

69% of calories in pinto beans are from carbohydrates, 24% of calories are from protein and 7% of calories are from fat.

Calories from Carbs

The majority, or 69% of the calories in pinto beans are from carbohydrates. The carbs in pinto beans are mostly in the form of dietary fiber, sugar and starch (34%, 3% and 63%). An excellent high-fiber food, a single cup of pinto beans contains 38% of recommended daily values or 9.4 grams of dietary fiber.

  • Dietary fiber: 9.4 g
  • Sugar: 0.9 g
  • Starch: 17.5 g

Calories from Fat

A small portion, or 7% the calories in Pinto Beans are from fat. Pinto beans are very low in total fat, with 1.5 grams per cup. Most of the fat in pinto beans are healthier unsaturated fats.

Pinto beans are cholesterol free and trans-fat free.

  • Total fat: 1.5 g
  • Saturated fat: 0.3 g
  • Monounsaturated fat: 0.3 g
  • Polyunsaturated fat: 0.5 g
There is no significant amounts of cholesterol or trans fat in pinto beans.

Omega-3 and Omega-6 in Pinto Beans

Pinto beans are a source of healthy omega-3 fatty acids, containing a total of 0.27 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.27 g
Also a source of omega-6 fatty acids, every cup of pinto beans contain a total of 0.2 grams of omega-6. In addition, a large portion of the omega-6 in pinto beans come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.2 g
The omega-6 to omega-3 ratio in pinto beans is 0.7: 1.

Calories Similar to Pinto Beans

Some other legume or legume products with similar calories to pinto beans by weight:

Protein in Pinto Beans

An excellent source of protein, a single cup of Pinto Beans contains 24% of recommended daily values or 12 grams of protein. In addition, pinto beans contain significant amounts of all 9 essential amino acids.

  • Protein: 11.95 g
  • Tryptophan: 0.13 g
  • Threonine: 0.45 g
  • Isoleucine: 0.49 g
  • Leucine: 0.88 g
  • Lysine: 0.76 g
  • Methionine: 0.15 g
  • Phenylalanine: 0.62 g
  • Valine: 0.56 g
  • Histidine: 0.31 g

Protein Similar to Pinto Beans

Some other legume or legume products with similar amounts of protein to pinto beans by weight:

Vitamins and Minerals in Pinto Beans

An good source of many nutrients, pinto beans contain abundant amounts of calcium, iron and potassium. In fact, a single cup of pinto beans contains 20% of recommended daily values or 468.5 milligrams of potassium. Also an excellent source of iron, a single cup of pinto beans contains 13% of recommended daily values or 2.3 milligrams of iron.

Vitamins in pinto beans (1 cup):
  • Thiamin: 0.1 mg
  • Niacin: 0.5 mg
  • Vitamin c: 0.2 mg
  • Folate: 41 ug
Minerals in pinto beans (1 cup):
  • Calcium: 107.7 mg
  • Potassium: 468.5 mg
  • Iron: 2.3 mg
  • Magnesium: 54.7 mg
  • Zinc: 1 mg
  • Phosphorus: 172.7 mg
  • Copper: 0.4 mg
  • Manganese: 0.7 mg
There is no significant amounts of selenium, choline, vitamin a, riboflavin, pantothenic acid, vitamin b6, vitamin e, vitamin b12 or vitamin k in pinto beans.

Similar to Pinto Beans for Potassium

Here are some other legume or legume products with similarly abundant amounts of potassium to pinto beans:

Pinto Beans Nutrition Chart

Pinto Beans:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Pinto Beans in Cooking

Pinto beans are in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of pinto beans.

Friends and Relatives of Pinto Beans

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