Like many beans, pinto beans are an excellent source of protein, minerals and B vitamins. They are also low in fat and sodium. Unless otherwise noted, all values below are for 1 cup of boiled beans, cooked without salt. Dietary reference intake (DRI) percentages are for adults older than age 50. Percentages will vary for children, teenagers and older adults.
Calories
One cup of cooked pinto beans contains 245 calories, few of which come from fat. One cup contains only 1g of fat, most of which is polyunsaturated.
Carbohydrates
One cup of cooked beans contains 44.8 g of carbohydrates. There are 15.4g of fiber in 1 cup, which is more than 50 percent of the DRI for adults on a 200-calorie daily diet.
Protein
One cup of cooked beans contains 15.4g of protein. The DRI for protein is 46g for women and 56g for men. The protein in pinto beans is made up of 18 different amino acids. Although beans are not a complete protein, they can be combined with other foods such as rice to make a complete protein.
Minerals
Pinto beans are a rich source of many minerals, including iron. One cup provides 3.6g of iron, which is 47 percent of the DRI for men and 30 percent for women. One cup of beans supplies over 35 percent of the DRI for both phosphorus and potassium, as well as 42 percent of the DRI for copper. Additionally, 1 cup of pinto beans provides 43 percent of the DRI of manganese for women and 34 percent for men, and more than 15 percent of the DRI for both zinc and selenium.
Sodium
While high in other minerals, pinto beans are low in sodium. One cup provides only 2mg, while the DRI is 2,400mg. Adding ¼ teaspoon of salt to the cup of beans would increase the sodium content to 580mg.
Water-soluble Vitamins
In addition to supplying many minerals, pinto beans also provide many of the water-soluble B vitamins. One cup of beans supplies 74 percent of the DRI for folate, which can prevent some types of anemia. One cup also supplies 30 percent of the DRI for vitamin B6 and more than 25 percent of the DRI for thiamin. Additionally, 1 cup provides more than 10 percent of the DRI for choline.
Fat-soluble Vitamins
While not as rich in fat-soluble vitamins as they are in water-soluble vitamins, pinto beans do provide some vitamin E and vitamin K. One cups supplies 11 percent of the DRI for vitamin E and approximately 5 percent of the DRI for vitamin K.
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