Pinto Beans: Calories, Nutrition Facts, and Health Benefits (2026)

Pinto beans contain 245 calories per 1 cup cooked (171 g), providing 15.4 g of protein and 15.4 g of fiber. They have a glycemic index of about 39, making them a suitable choice for blood sugar management.

This page explores the nutritional profile of pinto beans, focusing on their benefits and how they fit into various dietary goals. We will examine their calorie content, macronutrient breakdown, and health impacts.

Pinto Beans Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for pinto beans per 1 cup cooked and per 100 g serving.

Values are for 1 cup cooked (171 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	245	143	12%
Protein	15.4 g	9.0 g	31%
Carbohydrates	44.8 g	26.2 g	16%
Fiber	15.4 g	9.0 g	55%
Sugar	0.6 g	0.3 g	-
Fat	1.1 g	0.7 g	1%
Vitamin C	1.4 mg	0.8 mg	2%
Potassium	746 mg	436 mg	16%
Iron	3.57 mg	2.09 mg	20%
Folate	294 mcg	172 mcg	74%

About 71% of pinto beans calories come from carbohydrates, 25% from protein and 4% from fat.

Pinto Beans by Health Goal

Here we rate pinto beans against common dietary goals, highlighting their suitability for various nutritional needs.

Goal	Rating	Why
Weight loss	Fair	245 calories per serving with 15.4 g fiber for fullness
Blood sugar / diabetes	Moderate	Glycemic load of about 11 per serving
Immunity	Fair	Provides 1.4 mg vitamin C (2% DV)
Digestion	Excellent	15.4 g fiber per serving supports regularity
Heart health	Excellent	Potassium (746 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (15.4 g) than most plant foods

Pinto Beans and Blood Sugar

Glycemic index: 39. Glycemic load: 11 per serving.

Pinto Beans has a glycemic index of about 39 and a glycemic load of around 11 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Pinto Beans Compares to Other Legumes

The comparison table below shows how pinto beans stack up against other legumes in terms of key nutritional metrics.

Legume (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Pinto Beans	143	9.0	9.0	26.2
Black Beans	132	8.9	8.7	23.7
Kidney Beans	127	8.7	6.4	22.8
Navy Beans	140	8.2	10.5	26.0

Pinto Beans Myths, Checked

Refried beans are as healthy as plain pinto beans , Misleading. Traditional refried beans add fat and salt; plain or low-fat versions are closer.

Pinto beans have little protein , False. A cup has about 15 g protein with 15 g fiber.

How to Track Pinto Beans

Legumes roughly double or triple in weight as they cook, so a cup of cooked pinto beans is very different from dry, and canned versions add sodium. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log pinto beans accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best plant-based protein sources ranked, protein per 100 calories ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of pinto beans?

One cup of cooked pinto beans contains 245 calories, making them a moderate-calorie food option.

Is pinto beans good for weight loss?

Pinto beans can support weight loss due to their high fiber content of 15.4 g per cup, which promotes satiety.

Can people with diabetes eat pinto beans?

People with diabetes can include pinto beans in their diet, as they have a low glycemic index of about 39.

How much fiber is in pinto beans?

Pinto beans are high in fiber, providing 15.4 g per cup, which aids in digestion and overall health.

Is pinto beans high in sugar?

Pinto beans contain only 0.6 g of sugar per cup, classifying them as low in sugar.

Are pinto beans good for you?

Pinto beans are nutritious and beneficial, offering protein, fiber, and essential vitamins and minerals.

Key Takeaways

• Pinto beans provide 245 calories per 1 cup cooked.
• They contain 15.4 g of protein per serving.
• Each cup has 15.4 g of fiber, promoting digestive health.
• Pinto beans have a low glycemic index of about 39.
• They are low in sugar, with only 0.6 g per cup.
• Pinto beans are a good source of iron and folate.