Calories in Pinto Beans: Nutrition Facts & Serving Sizes
Per 1 cup, cooked
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of cooked pinto beans (177g) contains about 110 calories and 9.4g of protein, making them a solid plant-based protein source. Per 100g cooked, pinto beans deliver 62 calories, 5.3g protein, 11.6g carbs, and just 0.9g fat. The standout micronutrient is folate at 118mcg per 100g, covering nearly 30% of the daily recommended intake. Potassium is strong at 307mg per 100g, magnesium at 53mg supports muscle and nerve function, and vitamin C at 21.7mg is notably high for a legume. Iron at 2mg per 100g contributes to oxygen transport. Pinto beans are a staple in Mexican and Tex-Mex cuisine used in burritos, tacos, and refried beans. For anyone building muscle or cutting, cooked pinto beans offer a low-fat, high-fiber-adjacent protein source that keeps you full and fuels sustained energy.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, cooked | 109.7 | 9.4g | 20.5g | 1.6g | 0g |
| 100g | 62 | 5.3g | 11.6g | 0.9g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 62 | 3% |
| Protein | 5.3g | 11% |
| Total Fat | 0.9g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 11.6g | 4% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 153mg | 7% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 43mg | 3% |
| Iron | 2mg | 11% |
| Potassium | 307mg | 7% |
| Vitamin C | 21.7mg | 24% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 53mg | 13% |
| Phosphorus | 94mg | 8% |
| Zinc | 0.5mg | 5% |
| Selenium | 0.6mcg | 1% |
| Folate | 118mcg | 30% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 2.3mg | 14% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pinto Beans
Pinto beans are one of the most nutrient-efficient foods you can eat when building muscle or maintaining a calorie deficit. The protein-to-calorie ratio is strong for a plant food: 9.4g of protein in a 110-calorie cup is comparable to many animal-based options.
Folate is the star micronutrient at 118mcg per 100g. Folate is essential for DNA synthesis, red blood cell production, and cell division. It is particularly important for recovery from hard training and tissue repair.
Potassium at 307mg per 100g helps regulate blood pressure, supports muscle contractions, and maintains fluid balance. Magnesium at 53mg per 100g contributes to muscle relaxation, sleep quality, and hundreds of enzymatic reactions.
Vitamin C at 21.7mg per 100g is unusually high for a legume. This amount supports immune function, collagen synthesis for connective tissue repair, and enhances the absorption of non-heme iron (iron from plant sources).
The iron content at 2mg per 100g supports hemoglobin production and oxygen delivery to working muscles. Niacin at 2.3mg supports energy metabolism from carbohydrates and fats.
Pinto beans are naturally low in fat (0.9g per 100g) and free of cholesterol, making them heart-friendly and compatible with most dietary patterns aimed at body composition improvement.
Dietary Considerations
Pinto beans are naturally gluten-free and vegan. At 62 calories per 100g with 5.3g protein and only 0.9g fat, they are ideal for weight loss and muscle-building diets that prioritize protein efficiency. The 11.6g of carbs per 100g makes them unsuitable for strict keto, but they fit well in moderate low-carb and high-protein diets. The sodium content is 153mg per 100g for this dataset, which is consistent with canned or prepared pinto beans. Cooking dry pinto beans from scratch with no added salt results in much lower sodium. Pinto beans may cause gas in some people due to oligosaccharides. Soaking and rinsing before cooking can reduce this effect.
Daily Intake (100g)
100g of pinto beans provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pinto beans?
Cooked pinto beans have 62 calories per 100g. A 1-cup serving (177g) contains about 110 calories.
Are pinto beans good for weight loss?
Yes. Pinto beans are low in calories and fat while providing solid protein and keeping you full. A 1-cup serving has about 110 calories and 9.4g of protein, making them a very efficient food for a calorie deficit.
How much protein is in pinto beans?
Pinto beans contain 5.3g of protein per 100g. A 1-cup serving (177g) provides about 9.4g of protein, making them one of the better plant-based protein sources.
Are pinto beans good for building muscle?
Pinto beans are a useful addition to a muscle-building diet, especially if you eat plant-based. They provide protein and carbs together, which supports muscle glycogen replenishment and recovery. However, the amino acid profile of beans is incomplete on its own, so pairing them with rice or other protein sources rounds out the essential amino acids.
Are pinto beans keto-friendly?
No. Pinto beans contain 11.6g of carbs per 100g. A full cup has over 20g of carbs, which is likely more than a ketogenic diet's full daily carb allowance. They are better suited to moderate low-carb or flexible dieting approaches.
What is the difference between pinto beans and black beans?
Pinto beans and black beans are similar in macros and micronutrients. Pinto beans have a slightly creamier texture and are often used in refried beans and Mexican dishes. Black beans are firmer and slightly higher in antioxidants. Both are excellent sources of plant protein, folate, and potassium.
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