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Pinto beans get their name from various languages in which pinto means “spotted”, “colored” or “painted”. It is no coincidence that pinto horses are named the same, as they are also “spotted” or “painted” in their appearance. Pinto beans are another hearty legume that is a staple food in many cultures around the world.
Legumes might not be the most fancy, flashy, or exciting foods out there, but don’t let their humble looks deceive you: this food group is a health-boosting powerhouse! And did you know this food family has a secret power – they can actually make music?! You know…”beans, beans, the musical fruit…”
Legumes are the fruit or seed of plants from the Fabaceae (also called Leguminosae) family, which includes members such as beans, lentils, peas, and peanuts. And while technically, the food family includes immature versions of some beans such as edamame and edible podded peas, those green versions are often lumped with vegetables. Therefore, legumes are generally regarded as pulses—the starchy, dried seeds of legume plants.
Legumes were an important staple food for numerous ancient cultures, and every major civilization has included a legume as part of their food system. Over time, legumes became the centerpiece of a number of iconic national dishes through the Middle East, India, Brazil, Greece, Egypt and many more!
Legumes have been, and are to this day, an important staple food for every major civilization in history!
Along with having a long shelf life and extreme versatility, legumes are a very sneaky way to enhancing the nutrient density of meals as they are among the most nutrient-dense starchy plant foods available. They’re rich in phytonutrients, bioactive peptides, essential micronutrients including a large list of minerals, and resistant starch (a form of fiber)—all of which contribute to their wide-ranging health effects.
Pinto beans are the most popular bean crop throughout the Southwestern United States and Northern Mexico. The dried pinto bean is commonly reconstituted, and then canned whole, or mashed as refried beans. Pinto beans are a very important component to Spanish, Mexican and Brazilian cuisine.
Pinto beans are often reconstituted, refried and served in cultural dishes of Mexico, Spain and Brazil.
This variety of bean is small and hearty. If soaked in its dry form, these pulses can have a drastically reduced cooking time! If left unsoaked, they will take several hours on the stovetop to soften up enough to eat. Pressure cookers are also used to reduce the cooking time of pinto beans. These beans are an extremely versatile ingredient for tostada, burrito and taco fillings, as well as many other bean-centerd side dishes such as Carioca-beans in Brazil!
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Nutrivore Score for Pinto Beans – 390
Pinto beans have a Nutrivore Score of 390, making them a medium nutrient-dense food! Plus, they are a low-fat food; pinto beans contain 0.5 grams total fat per serving!
Per serving, pinto beans are a best source (>50% daily value) of polyphenols and vitamin B9 (folate); an excellent source (20-50% daily value) of copper, dietary fiber, selenium, and vitamin B1 (thiamin); and a good source (10-20% daily value) of iron, magnesium, manganese, phosphorus, potassium, protein, and vitamin B6 (pyridoxine).
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Pinto Bean Nutrition Facts
One serving of pinto beans is standardized to 1/5 cup raw or about 39 grams (1.4 ounces). When you cook pinto beans, they increase in volume: 1 cup raw pinto beans is roughly equivalent to 2 1/2 cups cooked pinto beans.
Pinto Bean Nutrition Facts Per Serving
| Pinto beans, raw | Nutrivore Score: 390 | Nutrient Density: Medium |
|---|---|---|
| Serving Size: 1/5 cup raw or 1/2 cup cooked | Protein: 8.4 grams | Net Carbohydrates: 18.3 grams |
| Calories: 135 | Total Fat: 0.5 grams | Dietary Fiber: 6.0 grams |
| VITAMINS | ||
|---|---|---|
| Vitamin A | 0.0 μg RAE | 0% DV |
| Vitamin B1 (Thiamin) | 278.1 μg | 23% DV |
| Vitamin B2 (Riboflavin) | 82.7 μg | 6% DV |
| Vitamin B3 (Niacin) | 0.5 mg | 3% DV |
| Vitamin B5 (Pantothenic Acid) | 0.3 mg | 6% DV |
| Vitamin B6 (Pyridoxine) | 184.9 μg | 11% DV |
| Vitamin B7 (Biotin) | 0.2 μg | 1% DV |
| Vitamin B9 (Folate) | 204.8 μg | 51% DV |
| Vitamin B12 (Cobalamin) | 0.0 μg | 0% DV |
| Vitamin C | 2.5 mg | 3% DV |
| Vitamin D (D2 + D3) | 0.0 μg | 0% DV |
| Vitamin E | 0.1 mg | 1% DV |
| Vitamin K | 2.2 μg | 2% DV |
| Choline | 25.8 mg | 5% DV |
| Myo-Inositol | 25.0 mg | ~ |
| CoQ10 | ~ | ~ |
| FUNCTIONAL FATS | ||
|---|---|---|
| MUFA | 0.1 g | 0% DV |
| ALA | 92.4 mg | 6% DV |
| EPA + DHA | 0.0 mg | 0% DV |
| CLA | ~ | ~ |
| Linoleic Acid | 0.1 g | 0% DV |
| MCT’s | 0.0 g | ~ |
| MINERALS | ||
|---|---|---|
| Calcium | 44.1 mg | 3% DV |
| Copper | 348.3 μg | 39% DV |
| Iodine | ~ | ~ |
| Iron | 2.0 mg | 11% DV |
| Magnesium | 68.6 mg | 16% DV |
| Manganese | 447.7 μg | 19% DV |
| Phosphorus | 160.3 mg | 13% DV |
| Potassium | 543.3 mg | 12% DV |
| Selenium | 10.9 μg | 20% DV |
| Sodium | 4.7 mg | 0% DV |
| Zinc | 0.9 mg | 8% DV |
| PHYTONUTRIENTS | ||
|---|---|---|
| Carotenoids | 0.0 μg | ~ |
| Polyphenols | 1829.4 mg | ~ |
| Phytosterols | 3.4 mg | ~ |
| Glucosinolates | ~ | ~ |
| Thiosulfinates | ~ | ~ |
| Betalains | ~ | ~ |
| AMINO ACIDS & PEPTIDES | ||
|---|---|---|
| Taurine | ~ | ~ |
| Ergothioneine | ~ | ~ |
Pinto Bean Nutrition Varies With Cooking and Processing
The Nutrivore Score of pinto beans varies based on method of preparation and processing. Conveniently, canned pinto beans are available at most grocery stores. And, immature versions of beans (sometimes referred to as ‘fresh’) are green versions of the legume prior to drying (think edamame and edible-podded peas) and are often thought of as vegetables, while sprouted versions of beans are germinated by soaking in water until a new plant (or sprout) starts to grow!
| NUTRIVORE SCORE | |
|---|---|
| Pinto beans, immature seeds, frozen, unprepared | 1361 |
| Pinto beans, mature seeds, canned, drained solids | 329 |
| Pinto beans, mature seeds, canned, drained solids, rinsed in tap water | 317 |
| Pinto beans, mature seeds, canned, solids and liquids | 343 |
| Pinto beans,, mature seeds, cooked, boiled, with salt | 360 |
| Pinto beans, mature seeds, cooked, boiled, without salt | 361 |
| Pinto beans, mature seeds, raw | 390 |
| Pinto beans, mature seeds, sprouted, raw | 4131 |
Bean Nutrition Varies With Type
There are numerous kinds of beans, ranging in color, flavor, shape, size, texture, and nutrient profile, which means their Nutrivore Scores vary as well. Choose the ones you like best but try incorporating different varieties in your diet to maximize all the nutrition that beans have to offer.
| NUTRIVORE SCORE | |
|---|---|
| Adzuki beans, mature seeds, raw | 5761 |
| Black beans, mature seeds, raw | 446 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | 238 |
| Chickpeas (Garbanzo beans), mature seeds, raw | 454 |
| Cranberry (Roman) beans, mature seeds, raw | 2651 |
| Fava beans (Broad beans), mature seeds, raw | 442 |
| Great Northern beans, mature seeds, raw | 419 |
| Kidney beans, red, mature seeds, raw | 413 |
| Lima beans, large, mature seeds, raw | 304 |
| Mung beans, mature seeds, raw | 249 |
| Navy beans, mature seeds, raw | 269 |
| Pinto beans, mature seeds, raw | 390 |
| Soybeans, mature seeds, raw | 326 |
| White beans, mature seeds, raw | 2221 |
Have you “bean” impressed with all of the nutrition in pinto beans? Maybe your friends will be too!
Health Benefits of Pinto Bean Nutrients
Let’s take a closer look at all of the best and excellent source of nutrients found in a 1/5-cup serving of pinto beans and see how they benefit our health.
Pinto Beans Provide 1829.4 mg of Polyphenols
Pinto beans are a best source of polyphenols, providing an impressive 1829.4 mg of polyphenols per 1/5-cup serving!
Polyphenols play a huge role in protecting against cancer, heart disease, diabetes, asthma, osteoporosis, neurodegenerative diseases, and other conditions associated with oxidative stress. In fact, a major reason foods like red wine and olive oil (as well as diets rich in both, such as the Mediterranean diet) show up as so beneficial may be due to their high polyphenol content! Along with chronic diseases, supplementing with polyphenols has been shown to protect against infections and reduce the signs of aging. Polyphenols exert their most potent effects by acting as antioxidants—preventing cellular damage by neutralizing hazardous oxygen radicals and improving cellular health as a result (which, in turn, benefits virtually every system in the body). As a result of their antioxidant properties, polyphenols also boost the immune system and protect against both chronic and acute diseases. In addition, polyphenols can help regulate enzyme function, stimulate cell receptors, modulate the functions of inflammatory cells (including T and B lymphocytes, macrophages, platelets, and natural killer cells), alter adhesion molecule expression, affect nerve cells and cardiac muscle cells, and exert antiviral effects. Learn more about polyphenols here.
Pinto Beans Provide 51% DV Vitamin B9 (Folate)
Pinto beans are also a best source of vitamin B9 (folate), providing 51% of the daily value per 1/5-cup serving!
Vitamin B9 (folate) is an essential B vitamin that plays roles in blood cell production, the formation of genetic material (including DNA), and cell growth and function. It’s particularly important during pregnancy, when folate demands increase due to the rapid creation of new cells and DNA. Along with helping protect against fetal development problems, folate can support cardiovascular health, potentially protect against certain cancers, and reduce the risk of cognitive and neurological disorders later in life. Learn more about vitamin B9 here.
Pinto Beans Provide 39% DV Copper
Pinto beans are an excellent source of copper, providing 39% of the daily value per 1/5-cup serving!
Copper is a trace mineral that’s essential for all living organisms. Copper serves as a component of numerous enzymes and proteins in the body, giving it diverse roles in the growth, development, and maintenance of various organs (including the heart and brain), bone, and connective tissue. Copper is also involved in glucose and cholesterol metabolism, helps regulate gene expression, can scavenge free radicals, and is needed for the production of red blood cells. Learn more about copper here.
Pinto Beans Provide 23% DV Vitamin B1 (Thiamin)
Pinto beans are also an excellent source of vitamin B1 (thiamin), providing 23% of the daily value per 1/5-cup serving!
Thiamin (sometimes spelled thiamine, and also called vitamin B1) is a water-soluble vitamin. In its active form of thiamin pyrophosphate, it serves as a cofactor for a variety of enzymes involved in carbohydrate and amino acid metabolism, RNA and DNA production, and generating energy for the Krebs cycle. Research suggests vitamin B1 could help prevent blood sugar and insulin increases in people with disordered glucose metabolism, reduce the risk of cataracts, and improve health and mortality outcomes in patients with sepsis. Because aggressive tumors have high thiamin demands, it’s uncertain whether supplementing with thiamin while having cancer is beneficial due to preventing deficiency, or harmful due to providing more fuel for tumor growth. Insufficient thiamin may increase the risk of Alzheimer’s disease, and when chronic, leads to a deficiency disease called beriberi. Learn more about vitamin B1 here.
Pinto Beans Provide 6.0 g of Fiber
Pinto beans are an excellent source of dietary fiber, providing 6.0 g of fiber per 1/5-cup serving!
Fiber serves as substrate for the trillions of microbes that inhabit our digestive tracts, collectively referred to as the gut microbiome. Through their metabolism of fiber, these resident microbes benefit us in a whole host of ways, including aiding digestion, vitamin production, detoxification, regulation of cholesterol metabolism, providing resistance to pathogens, immune regulation, neurotransmitter regulation, regulation of gene expression, and more! In fact, every human cell is impacted by the activities of our gut microbes. A healthy gut microbial community is essential for our health. And, the converse is also true: An aberrant gut microbiome has been linked to conditions as wide-ranging as cancer, obesity, diabetes, cardiovascular disease, anxiety, depression, neurodegenerative diseases, autism, autoimmune disease, ulcers, IBD, liver disease, gout, PCOS, osteoporosis, systemic infections, allergies, asthma, and more!
Fiber has other benefits, like regulating peristalsis of the intestines (the rhythmic motion of muscles around the intestines that pushes food through the digestive tract), stimulating the release of the suppression of the hunger hormone ghrelin (so we feel more full), and slowing the absorption of simple sugars into the bloodstream to regulate blood sugar levels and avoid the excess production of insulin. Fiber also binds to various substances in the digestive tract (like hormones, bile salts, cholesterol, and toxins) and, depending on the type of fiber, can facilitate either elimination or reabsorption (for the purpose of recycling, which is an important normal function for many substances like bile salts and cholesterol), both of which can be extremely beneficial—if not essential—for human health.
The recommended dietary intake for fiber is 14 grams per 1000 kcal, which translates to 28 grams of fiber, if you eat a 2,000 calorie per day diet. However, there are many studies showing greater benefits from even higher levels of intake. Lear more about fiber here.
Pinto Beans Provide 20% DV Selenium
Pinto beans are also an excellent source of selenium, providing 20% of the daily value per 1/5-cup serving!
Selenium is a trace mineral needed by all mammals to sustain life. It serves as a component of the non-proteinogenic amino acids selenocysteine and selenomethionine, and also helps form over two dozen selenoproteins involved in reproduction, thyroid hormone metabolism, antioxidant defense, DNA synthesis, and immunity. Observational research suggests selenium could play a protective role against cancer, heart disease, asthma, and inflammatory bowel disease, although human trials have generally been lacking or contradictory. There’s also evidence that selenium can play a preventative role in asthma and inflammatory bowel disease, while also reducing mortality in patients with sepsis. Learn more about selenium here.
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How Much Pinto Beans Should We Eat Per Day?
On average, legumes are the most nutrient-dense starchy plant foods we can choose to eat, thanks to their high fiber content and phytonutrients, all of which result in diverse health benefits!
In epidemiological studies, consumption of legumes is frequently associated with better health and greater longevity. This is attributable to their amazing nutrient-density (especially fiber, vitamins and minerals) and the fact that they’re particularly great for increasing growth of probiotic bacteria in our guts. Across studies, beans have demonstrated a great number of health benefits, likely due to their combination of fiber and phytonutrients. A high consumption of beans is associated with reduced waist size, lower risk of obesity, and lower systolic blood pressure.
A large 2017 meta-analysis showed that all-cause mortality (a general indicator of health and longevity) decreased by 16% with increasing intake of legumes up to 150 grams (3 servings) per day. And, in a 2021 study, eating 3+ servings of legumes per week reduces all-cause mortality by 17% compared to 2 servings per month. Learn more about legumes here.
Pinto beans are known to improve gut microbiome composition and metabolic activity.
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USDA Food Central Database: Beans, pinto, mature seeds, raw (includes foods for USDA’s Food Distribution Program)
Watanabe T, Kioka M, Fukushima A, Morimoto M, Sawamura H. Biotin content table of select foods and biotin intake in Japanese. Int J Anal Bio-Sci. 2014. Vol 2(4):109-125.
Yang QQ, Gan RY, Ge YY, Zhang D, Corke H. Polyphenols in Common Beans (Phaseolus vulgaris L.): Chemistry, Analysis, and Factors Affecting Composition. Compr Rev Food Sci Food Saf. 2018 Nov;17(6):1518-1539. doi: 10.1111/1541-4337.12391. Epub 2018 Oct 11. PMID: 33350144.
