Pinto beans nutrition facts

Pinto beans (1 cup, 171 g) has 245 calories, 15.4 g protein, 15.4 g fiber, 1.1 g fat. It is an excellent source of folate (74% DV), fiber (55% DV), copper (42% DV) and a good source of iron and selenium.

Folate 74% DV Fiber 55% DV Copper 42% DV Manganese 34% DV Protein 31% DV

#5 of 37 legumes for folate #14 of 31 legumes for vitamin E #3 of 36 legumes for vitamin B6 #13 of 29 legumes for choline #11 of 34 legumes for selenium #10 of 27 legumes for vitamin K

Nutrition Facts

Serving size1 cup (171 g)

Calories245

Total Fat 1.1g1.4%

Saturated Fat 0.2g1.2%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 2mg0.1%

Total Carbohydrate 44.8g16%

Dietary Fiber 15.4g55%

Total Sugars 0.6g

Protein 15.4g31%

Vitamin D 0µg0%

Calcium 79mg6.1%

Iron 3.6mg20%

Potassium 746mg16%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 25%
■ Fat 4%
■ Carbohydrate 71%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-0.4

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 19 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in pinto beans

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	245 kcal	12%
Protein	15.4 g	31%
Total fat	1.1 g	1.4%
Carbohydrate	44.8 g	16%
Fiber	15.4 g	55%
Sugars	0.6 g	no DV
Fats
Saturated fat	0.2 g	1.2%
Trans fat	0 g	no DV
Monounsaturated fat	0.2 g	no DV
Polyunsaturated fat	0.4 g	no DV
Omega-3 (ALA+EPA+DHA)	0.23 g	no DV
Omega-6 (linoleic)	0.17 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	1.4 mg	1.5%
Thiamin (B1)	0.33 mg	28%
Riboflavin (B2)	0.11 mg	8.2%
Niacin (B3)	0.5 mg	3.4%
Pantothenic acid (B5)	0.36 mg	7.2%
Vitamin B6	0.39 mg	23%
Folate (DFE)	294 µg	74%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	1.61 mg	11%
Vitamin D	0 µg	0%
Vitamin K	6 µg	5%
Choline	60 mg	11%
Minerals
Sodium	2 mg	0.1%
Calcium	79 mg	6.1%
Iron	3.6 mg	20%
Magnesium	86 mg	20%
Phosphorus	251 mg	20%
Potassium	746 mg	16%
Zinc	1.7 mg	15%
Copper	0.37 mg	42%
Manganese	0.77 mg	34%
Selenium	10.6 µg	19%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	108 g	no DV
Amino acids
Tryptophan	0.185 g	no DV
Threonine	0.566 g	no DV
Isoleucine	0.728 g	no DV
Leucine	1.308 g	no DV
Lysine	1.077 g	no DV
Methionine	0.2 g	no DV
Phenylalanine	0.908 g	no DV
Valine	0.887 g	no DV
Histidine	0.422 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	143 kcal	7.1%
Protein	9 g	18%
Total fat	0.7 g	0.8%
Carbohydrate	26.2 g	9.5%
Fiber	9 g	32%
Sugars	0.3 g	no DV
Fats
Saturated fat	0.1 g	0.7%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.14 g	no DV
Omega-6 (linoleic)	0.1 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.8 mg	0.9%
Thiamin (B1)	0.19 mg	16%
Riboflavin (B2)	0.06 mg	4.8%
Niacin (B3)	0.3 mg	2%
Pantothenic acid (B5)	0.21 mg	4.2%
Vitamin B6	0.23 mg	13%
Folate (DFE)	172 µg	43%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.94 mg	6.3%
Vitamin D	0 µg	0%
Vitamin K	3.5 µg	2.9%
Choline	35 mg	6.4%
Minerals
Sodium	1 mg	0%
Calcium	46 mg	3.5%
Iron	2.1 mg	12%
Magnesium	50 mg	12%
Phosphorus	147 mg	12%
Potassium	436 mg	9.3%
Zinc	1 mg	8.9%
Copper	0.22 mg	24%
Manganese	0.45 mg	20%
Selenium	6.2 µg	11%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	63 g	no DV
Amino acids
Tryptophan	0.108 g	no DV
Threonine	0.331 g	no DV
Isoleucine	0.426 g	no DV
Leucine	0.765 g	no DV
Lysine	0.63 g	no DV
Methionine	0.117 g	no DV
Phenylalanine	0.531 g	no DV
Valine	0.519 g	no DV
Histidine	0.247 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	41 kcal	2%
Protein	2.6 g	5.1%
Total fat	0.2 g	0.2%
Carbohydrate	7.4 g	2.7%
Fiber	2.6 g	9.1%
Sugars	0.1 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.04 g	no DV
Omega-6 (linoleic)	0.03 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.2 mg	0.3%
Thiamin (B1)	0.05 mg	4.6%
Riboflavin (B2)	0.02 mg	1.4%
Niacin (B3)	0.1 mg	0.6%
Pantothenic acid (B5)	0.06 mg	1.2%
Vitamin B6	0.06 mg	3.8%
Folate (DFE)	49 µg	12%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.27 mg	1.8%
Vitamin D	0 µg	0%
Vitamin K	1 µg	0.8%
Choline	10 mg	1.8%
Minerals
Sodium	0 mg	0%
Calcium	13 mg	1%
Iron	0.6 mg	3.3%
Magnesium	14 mg	3.4%
Phosphorus	42 mg	3.3%
Potassium	124 mg	2.6%
Zinc	0.3 mg	2.5%
Copper	0.06 mg	6.9%
Manganese	0.13 mg	5.6%
Selenium	1.8 µg	3.2%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	18 g	no DV
Amino acids
Tryptophan	0.031 g	no DV
Threonine	0.094 g	no DV
Isoleucine	0.121 g	no DV
Leucine	0.217 g	no DV
Lysine	0.179 g	no DV
Methionine	0.033 g	no DV
Phenylalanine	0.151 g	no DV
Valine	0.147 g	no DV
Histidine	0.07 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #175200 ("Beans, pinto, mature seeds, cooked, boiled, without salt").

Frequently asked questions

How many calories are in pinto beans?

Pinto beans has 245 calories per 1 cup (171 g), or 143 calories per 100 g, according to USDA FoodData Central.

How much protein is in pinto beans?

15.4 g of protein per 1 cup, which is 31% of the 50 g Daily Value.

What is pinto beans rich in?

Per serving, pinto beans is richest in Folate (DFE) at 74% of the Daily Value, Fiber (55%), Copper (42%), Manganese (34%).

Is pinto beans healthy?

By nutrient density, pinto beans scores 64 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More legumes

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.