The pinto bean is a type of legume and was originally cultivated by ancient Mexican civilizations more than 5,000 years ago. Pinto beans are high in many essential nutrients, including protein, carbohydrates, dietary fiber, vitamins and minerals. The USDA Agricultural Research Service says that pinto beans are also high in a variety of disease-preventing antioxidants. According to the USDA National Nutrient Database, 1 cup of cooked pinto beans has 245 calories.
Protein
According to the USDA National Nutrient Database, 1 cup of cooked pinto beans provides 15.41g of protein. The Institute of Medicine recommends that women consume 46g of protein daily and men consume 56g. You need protein for the maintenance, growth and repair of virtually all tissues, cells and other parts of your body.
Dietary Fiber
The Institute of Medicine recommends men consume 38g of fiber and women consume 26g of fiber daily. Pinto beans provide soluble fiber, which lowers cholesterol levels, and insoluble fiber, which promotes digestive health. According to the USDA National Nutrient Database, 1 cup of pinto beans provides 15.4g of fiber.
Minerals
Pinto beans are rich in several essential minerals, including iron, which is necessary for the production of new red blood cells. According to the USDA National Nutrient Database, 1 cup of pinto beans provides 44.6 percent of the recommended daily amount of iron for men, and 19.8 percent for women. Other minerals in pinto beans include calcium, magnesium, potassium, selenium and phosphorus.
Vitamins
Pinto beans are high in folate, also known as vitamin B9, which is essential for the synthesis of DNA and for protein metabolism. According to the USDA National Nutrient Database, 1 cup of pinto beans provides 73.5 percent of the recommended daily amount of folate for men and women. Pinto beans are also a source of thiamine, niacin, pantothenic acid, riboflavin and choline.
Preparation and Uses
Pinto beans are sold dry, canned or processed into refried beans. Canned pinto beans should be rinsed thoroughly to remove excess sodium. Dry pinto beans should be sorted so that any rocks are removed, rinsed and then soaked over night. Soaked beans will cook in about two to three hours. Two cups of dry pinto beans yields 5 to 6 cups cooked. Use pinto beans in soups, salads, casseroles or as a side dish.
References
- USDA Agricultural Research Service: USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2
- USDA National Nutrient Database for Standard Reference: Beans, Pinto, Mature Seeds, Cooked, Boiled, Without Salt
- USDA Food and Nutrition Information Center: DRI Tables
- New Mexico State University: Using Pinto Beans
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