In This ArticleView AllIn This ArticleWhat Are Pinto Beans?Pinto Bean NutritionHealth Benefits of Pinto BeansPotential Drawbacks of Pinto BeansHow to Enjoy Pinto Beans
In This ArticleView All
View All
In This Article
What Are Pinto Beans?
Pinto Bean Nutrition
Health Benefits of Pinto Beans
Potential Drawbacks of Pinto Beans
How to Enjoy Pinto Beans
What makes this versatile bean so well-loved? Are pinto beans healthy? Read on to find out the nutrition profile of pinto beans, their health benefits and potential drawbacks, and ways to enjoy them.
16 Recipes That Start with a Can of Pinto Beans
Pinto beans are tan-colored, oval-shaped beans with reddish-brown specks. Metaphorically, each pinto bean resembles a painting, and in Spanish “pinto” means painted. Pinto beans are a staple in Mexican and Southwestern American cuisine. The beans are soft, creamy, nutty and earthy, making them perfect for burritos, fajitas, tacos and quesadillas.
You can find pinto beans in grocery stores as dried beans or canned beans. They are affordable, easy to prepare and nutritious. This cholesterol- and gluten-free plant-based protein is vegetarian- and vegan-friendly, making it a commonly used ingredient in many savory and sweet dishes.
According to theUSDA, every 1/2 cup serving of cooked pinto beans without salt provides:
Pinto beans are highly nutritious, and research shows that eating them may help provide protection against many chronic illnesses. For example, a 2021 review in the journalNutrientssuggests that including legumes as part of aplant-baseddietary strategy may help with controlling blood sugar, improving body weight, keeping blood vessels healthy, reducing cholesterol, lowering blood pressure, reducing inflammation, improving the gut microbiome and strengthening the immune system.
Pinto beans are free of gluten and cholesterol and are rich in protein, fiber and folate. Pinto beans also have essential nutrients such as iron, magnesium, thiamin, zinc and calcium. They are low in fat and sodium when they are prepared without any salt and additives.
Excellent Plant-Based Protein Source
Every 1/2 cup serving of cooked pinto beansprovides 8 grams of protein, which makes them an excellent protein option for meals. Adding them to a recipe can boost the amount of protein in the dish. Their protein and iron content make pinto beans an ideal food choice for vegetarians and vegans.
However, pinto beans are not acomplete protein, meaning they do not contain all the essential amino acids the body needs and can only get from food. Vegetarians and vegans will need to eat a variety of plant-based foods—such as whole grains, nuts and seeds—to ensure they obtain all theessential amino acids.
High in Fiber
Every 1/2 cup serving of pinto beans also provides 8 g of dietary fiber, which is one-fifth to one-third of your daily recommended dietary fiber consumption, depending on your age and sex. Fiber gives you the feeling of fullness, which can make you less likely to overeat. More importantly, regularly eating pinto beans and other foods withfiber provides many health benefits, such as improved heart health, digestive health, cholesterol, weight maintenance and more.
Low-Glycemic Food
While pinto beans contain carbohydrates, they do not raise blood sugar quickly because they are slowly digested and absorbed. This is largely thanks to their high fiber and protein content. For this reason,beans are considered a low-glycemic foodand a healthy choice for people with diabetes.
Rich in Folate
Pinto beans are anexcellent source of folate, with every 1/2 cup serving providing more than one-third of your daily recommended intake. According to theNational Institutes of Health(NIH), folate is essential for making cells, tissues and red blood cells in the body. It is also a vital nutrient for preventing fetal neural tube defects in the early stages of pregnancy.
Loaded with Antioxidants
Beans have bioactive compounds, such as flavonoids, which are believed to act as antioxidants. Pinto beans are particularly rich in kaempferol, one of the many antioxidants present in plant-based foods. According to a 2021 review in theInternational Journal of Molecular Sciences, kaempferol has properties that may effectively reduce inflammation and protect cells against free radicals, which may reduce the risk of cancer and neurological diseases like Alzheimer’s.
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Lack of Vitamin B12
If you’re following a vegan or vegetarian diet, it’s important to note that pinto beans do not contain anyvitamin B12, an essential nutrient for the brain and nerves and for making red blood cells and supporting DNA production. Vitamin B12 is primarily found in animal sources, including meat and poultry, as well as clams and fatty fish such as salmon and trout. You can also find vitamin B12 in eggs, cheese and yogurt. Vitamin B12 is also added to fortified cereals and some plant-based beverages. Read the Nutrition Facts label and the ingredients list to ensure that vitamin B12 is added.
If you are not eating enough vitamin B12-rich foods or have issues with absorbing vitamin B12, you may need a B12 supplement. Speak with your primary health care provider or a registered dietitian to find out if supplementation is right for you.
Gas and Bloating
If you are sensitive to gas and bloating, consider soaking dry beans overnight, changing the water every few hours, and using fresh water to cook them in. If using canned beans, rinse them well before adding them to your recipe. While research is inconclusive, doing these tricks may help reduce the amount of raffinose and other gas-producing properties that are present in legumes. Soaking dry beans before cooking also helps them cook more evenly and more quickly.
One of the top reasons for pinto beans' popularity among Americans is their versatility. You canuse them in soupsor add them to salads, stews, rice dishes, and more. Because of their soft, creamy texture, pinto beans are also perfect for dips, spreads and fillings.
The Bottom Line
Pinto beans are highly nutritious. Packed with protein, fiber and many other essential nutrients, pinto beans may help promote bowel regularity, control your blood sugars and reduce your risk for cancer and other chronic diseases. Their affordability and versatility also make them a great staple in your pantry.
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