Pinto Beans Nutrition Facts

Pinto beans, also known as frijol pinto in Spanish are a common type of beans used all over the United States and Mexico. Their scientific name is ‘ Phaseolus Vulgaris‘. Their appearance is distinguished from other beans, by a beige background, which is strewn with reddish brown spots. They turn pink when cooked and have a creamy texture. The ‘pinto’ attribute in the name is due to the mottled skin of the beans, comparable to a pinto horse.

These type of beans originated in Peru and spread throughout the America. They made an appearance in Europe in the 15^th century. Pinto beans are used in many recipes like burritos, where it is used for filling. It is also eaten whole or mashed in a broth or eaten in fried form. It is a symbol of regional identity for the Mexican Americans in United states, who brought it with them, to the United States. These beans along with chili are the state vegetables of New Mexico, where it is known as frijol. In Texas, they are known as ‘Cowboy Beans’. The reason being that they were brought to Texas by Mexican Cowboys who found jobs there. There are four main varieties of pinto beans: Burke, Sierra, Othello, Maverick. In southeastern United States, these beans were a part of the staple diet of the poor, during winter months, along with milk, cornbread and cabbage. There are churches in the United States which still organize and sponsor ‘Pinto Beans Supper’, as fundraising programs and social gatherings. This is a testimony to the wholesome nutritional diet that pinto beans offer and their popularity in American culture.

Pinto Beans: Nutritional Analysis

Now that we know some history of pinto beans and their importance in popular culture, let us get to know about their calories and their nutritional value. They are very high in fiber content and are an excellent source of proteins. Here is a nutritional breakdown of 193 gm of raw beans.

Nutrient Content	Value in Grams
Water	21.87 gm
Protein	41.34 gm
Total Fat	2.37 gm
Carbohydrate	120.72 gm
Dietary Fiber	29.9 gm
Total Sugar	4.07 gm
Energy	670 Kcal

Mineral Content	Value in Mg
Calcium	218 mg
Iron	9.79 mg
Magnesium	340 mg
Phosphorus	793 mg
Potassium	2688 mg
Sodium	23 mg
Zinc	4.4 mg

Vitamin Content	Value in gm
Vitamin C	12.2 mg
Thiamin	1.376 mg
Riboflavin	0.409 mg
Niacin	2.266 mg
Vitamin B6	0.915 mg
Folate	1013 µg
Vitamin E	0.41 mg
Vitamin K	10.8 µg

Lipid (Fatty Acid) Content	Value in Grams
Saturated	0.454 gm
Monounsaturated	0.442 gm
Polyunsaturated	0.786 gm
Cholesterol	0 gm
Source: USDA National Nutrient Database

All leguminous beans are excellent foods for health. However, these beans are especially more nutritious because they are packed with proteins and minerals. They are good sources of potassium, magnesium, iron, phosphorus, manganese, tryptophan and folate.

Nutritional Advantages Offered By Pinto Beans

The nutrition facts presented here are based on medical research on their nutritional value and health benefits.

Being low in saturated fat and devoid of cholesterol, these beans make for filling food that’s light on the heart.

Pinto beans are rich sources of dietary fiber that helps in lowering cholesterol level in blood. They are particularly abundant sources of phosphorus and manganese, as well as folate. In fact, it is one of the most complete sources of vitamins for the human body.

Pinto beans are recommended diet for individuals suffering from hypoglycemia, diabetes or insulin resistance, as they restrain sugar level in blood from rising rapidly.

By controlling sugar levels, they provide slow burning energy to the human body.

The gel like soluble fibers in these beans, remove bile from the digestive tract, by linking with it.

Several gastrointestinal disorders like irritable bowel syndrome and diverticulitis can be effectively treated by intake of these beans, as the insoluble fibers in them effectively prevent constipation and increase the stool bulk level.

They replenish the protein stores of the body, by providing fat free proteins.

Being rich in fiber, folate, magnesium and potassium, they help in preventing many heart diseases.

Pinto beans are beneficial for people with sulfate sensitivity, as the Molybdenum in them removes the toxic sulfates.

Being rich source of iron, they are recommended diet addition for menstruating women, pregnant women and growing children.

Leguminous beans like pinto should always be part of your diet, as they supply adequate amount of proteins to the body and reduce heart disorder risks. Being rich bundles of minerals, pinto beans are an indispensable part of American and Mexican food culture. What we are, is also a direct result of what we eat. Ergo, choose your food wisely. Opting for the nutritious over delicious is the best strategy.

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