NutriSeek

Legumes

Pinto Beans

Rich in FolateRich in FiberRich in Copper

Overview

Why eat pinto beans?

Pinto beans are one of the most economical sources of plant protein and fiber you can put on a plate. A cooked cup brings 15 g of protein and over half a day's fiber for about 245 calories, along with folate, iron, magnesium and potassium, with almost no fat or sodium.

Good to know: Beans boiled without salt have essentially no sodium, unlike canned versions, so rinsing canned pintos or choosing no-salt-added cans keeps them just as friendly to blood pressure.

  1. Fiber that fills you up

    One cooked cup supplies 15.4 g of fiber (55% DV), which feeds gut bacteria, supports regularity and is linked to steadier blood sugar after meals.

  2. Plant protein without the fat

    With 15.4 g of protein and just 1.1 g of fat per cup, pinto beans support muscle repair while keeping saturated fat negligible.

  3. Folate and minerals

    A cup delivers 74% DV folate for cell division and red blood cell formation, plus 20% DV each of iron, magnesium and phosphorus.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in pinto beans?

Calories

143kcal

Protein

9g

Carbs

26g

Fat

0.65g

Fiber

9g

Sugars

0.34g

Minerals

  • Calcium46 mg4%
  • Iron2.1 mg12%
  • Magnesium50 mg12%
  • Phosphorus147 mg12%
  • Potassium436 mg9%
  • Sodium1 mg0%
  • Zinc0.98 mg9%
  • Copper0.22 mg24%
  • Selenium6.2 µg11%

Vitamins

  • Vitamin C0.8 mg1%
  • Vitamin E0.94 mg6%
  • Vitamin K3.5 µg3%
  • Thiamin (B1)0.19 mg16%
  • Riboflavin (B2)0.06 mg5%
  • Niacin (B3)0.32 mg2%
  • Vitamin B60.23 mg13%
  • Folate172 µg43%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Source: USDA FoodData Central, “Beans, pinto, mature seeds, cooked, boiled, without salt” (SR Legacy, FDC ID 175200).View the USDA record ↗ (opens in a new tab).