Know what’s on your plate
Pinto beans
Calories & nutrition facts
mature seeds, raw
Nutrition facts
Per 100 g% DV- Calories 347 kcal —
- Protein 21 g 43%
- Carbohydrate 47 g 17%
- Fat 1.2 g 2%
- Saturated fat 0.2 g 1%
- Fibre 16 g 55%
- Sugars 2.1 g —
- Sodium 12 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 6.3 mg 7%
- Vitamin D 0 µg 0%
- Vitamin E 0.21 mg 1%
- Vitamin K 5.6 µg 5%
- Thiamin (B1) 0.71 mg 59%
- Riboflavin (B2) 0.21 mg 16%
- Niacin (B3) 1.2 mg 7%
- Pantothenic acid (B5) 0.79 mg 16%
- Vitamin B6 0.47 mg 28%
- Folate (B9) 525 µg 131%
- Vitamin B12 0 µg 0%
- Choline 66.2 mg 12%
Minerals
- Calcium 113 mg 9%
- Iron 5.1 mg 28%
- Magnesium 176 mg 42%
- Phosphorus 411 mg 33%
- Potassium 1393 mg 30%
- Zinc 2.3 mg 21%
- Copper 0.89 mg 99%
- Manganese 1.1 mg 50%
- Selenium 27.9 µg 51%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 347 | 21 g | 47 g | 1.2 g |
| 1 × cup | 193 g | 670 | 41 g | 91 g | 2.4 g |
| 1 × tbsp | 12 g | 42 | 2.6 g | 5.6 g | 0.1 g |
| 2 × cup | 386 g | 1339 | 83 g | 182 g | 4.7 g |
| ½ × cup | 96.5 g | 335 | 21 g | 45 g | 1.2 g |
| 3 × cup | 579 g | 2009 | 124 g | 272 g | 7.1 g |
| 4 × cup | 772 g | 2679 | 165 g | 363 g | 9.5 g |
Similar foods
- Pinto bean sproutsmature seeds, raw62 kcal / 100 g
- Re-fried pinto beans107 kcal / 100 g
- Pink beansmature seeds, raw343 kcal / 100 g
- French beansmature seeds, raw343 kcal / 100 g
- White beansmature seeds, raw333 kcal / 100 g
- Common beansraw306 kcal / 100 g
- Black beansmature seeds, raw341 kcal / 100 g
- Dried beansraw326 kcal / 100 g
- Kidney beansall types, mature seeds, raw333 kcal / 100 g
- Black turtle beansmature seeds, raw339 kcal / 100 g
Questions about Pinto beans
Do you need to soak dried pinto beans before cooking them?
Soaking is optional, but it helps them cook more evenly and can shorten the simmer. Cover them with plenty of cold water for 8–12 hours, then drain and rinse; for a quick soak, boil for 2 minutes, turn off the heat and leave them covered for 1 hour.
How long do pinto beans take to cook?
After soaking, simmer them gently in fresh water until creamy inside, usually 60–90 minutes; unsoaked beans can take 1½–2½ hours. Keep them covered with water and add acidic ingredients such as tomatoes only once they are tender, as acid can slow softening.
Can you cook pinto beans in a slow cooker?
Yes, but boil soaked beans briskly in fresh water for at least 10 minutes first, then drain and transfer them to the slow cooker. Cook until completely tender; don’t rely on a slow cooker alone to cook dried beans safely.
How should you store cooked pinto beans?
Cool them promptly, then refrigerate in a covered container with a little of their cooking liquid and use within 3–4 days. Freeze in portions with enough liquid to keep them from drying out; thaw in the fridge or reheat straight from frozen.
What dishes are pinto beans used in?
They’re a classic choice for refried beans, chilli and burritos, and their creamy texture also suits soups and bean salads. For refried beans, mash cooked beans in a frying pan with a little cooking liquid until thick.
Are pinto beans a good source of fibre?
Yes. A 100 g portion contains 16 g of fibre, so even a few spoonfuls can contribute a useful amount to a meal.
Source: USDA FoodData Central 175199 · per 100 g · carbohydrate per EU label, fibre excluded
