With a considerable amount of fiber and protein, along with some vitamins and minerals, pinto beans are a healthy choice in terms of keeping you satisfied and digesting your food smoothly. While boiled pinto beans are a healthy option, however, canned pinto beans may have a good deal of added sodium, which is a good idea to limit.
Fat and Calories
Pinto beans boiled are practically fat free, with just .4 g in 130 g of beans. Some canned pinto beans may have fat added; 130 g of canned beans contains approximately 1 g of total fat. Because pinto beans are low in fat, they are also moderate in calories, with 120 calories in 130 g of boiled beans and 112 in the same amount of canned. Pinto beans are a healthy option if you are watching your caloric intake.
Protein
Canned pinto beans contain a fair amount of protein, with approximately 6 g in 130 g of beans, while boiled pinto beans contain less, with approximately 2 g in the same amount. If you are watching your weight, protein is particularly important in helping you stay satisfied and avoid overeating.
Fiber
Pinto beans contain a large amount of fiber, with approximately 6 g in 130 g of beans. This is approximately 24 percent of the daily recommendation based on a 2,000-calorie diet. High-fiber foods provide a feeling of fullness and satisfaction. In addition, fiber speeds food through the digestive tract, preventing constipation and keeping digestive contents moving.
Vitamins and Minerals
A variety of vitamins and minerals are found in pinto beans; 130 g of canned beans contains 56 mg of calcium, 1.9 mg of iron, 35 mg of magnesium and 1.2 mg of vitamin C. These nutrients are found in lesser quantities in boiled beans, with the exception of vitamin C, which is found in larger amounts. Unfortunately, canned beans also contain 382 mg of sodium, which makes them a less-than-ideal choice for those limiting sodium in their diets.
References
- USDA National Nutrient Database for Standard Reference, Release 23; Beans, Pinto, Mature Seeds, Sprouted, Cooked, Boiled, Drained, Without Salt; 2010
- USDA National Nutrient Database for Standard Reference, Release 23; Beans, Pinto, Mature Seeds, Canned; 2010
- Centers for Disease Control and Prevention; Protein; February 2011
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; Mayo Clinic Staff; November 2009
- MayoClinic.com; Sodium: How to Tame Your Salt Habit Now; May 2010
- United States Department of Agriculture; Dry Beans and Peas in the Food Guide; September 2008
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