Menu Nutrition And You.com home page Blog Sitemap

Pinto beans nutrition facts

Pinto beans are oval, speckle surfaced dry beans in the Fabaceae family of legumes. Pintos are very popular among the dry beans consumed in the southern parts of US, where large Mexican population present.

Binomially, pinto beans belong to the common bean (Fabaceae) family, in the genus: Vicia. Scientific name: Phaseolus vulgaris.

Synonyms: Feijao carioca (Potuguese) and frijoles pintos (Spanish).

pinto beans
Pinto beans.

Pinto bean is a annual, dicotyledonous woody shrub. It requires well-drained, fertile-rich, sandy soil to flourish. White flowers appear after about 60 days after seedling which develop into long, cylindrical pods consisting of 4-8 medium-sized, oval, slightly flattened, salmon-pink colored seeds with scattered, russet speckles on the surface. Their mottled appearance lost during cooking; and boiled beans acquire subtle flavor and a creamy texture.

Health benefits of Pinto beans

  • Pinto beans are one of the finest alternative vegetarian protein sources. 100 grams of pinto beans carry 347 calories, and 21.47 g or 38% of recommended daily values of protein.

  • The beans are moderate sources of antioxidant isoflavones. Total isoflavones is 0.18 mg per 100 grams of beans; daidzein and genistein at levels 0.01 mg and 0.17 mg respectively. Isoflavones have been found to reduce post-menopausal cancers and osteoporosis.

  • Pinto beans are minor sources of O-methylated isoflavone compound, Biochanin-A (0.28 mg per 100 g). Biochanin-A is a plant-estrogen. Studies suggest that it plays a definitive role in anti-cancer diet programs.

  • Like other legumes, frijoles pintos also contain adequate amounts of dietary fiber. 100 g of beans carry 15.5 g or 41% of fiber. Dietary fiber works as a bulk laxative that protect the colon mucosa by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon.

  • Dietary fiber has shown to reduce blood cholesterol levels by decreasing reabsorption of cholesterol binding bile acids in the colon.

  • Frijoles pintos are gluten-free protein sources and for the same reason, they preferred gluten-free food alternatives in gluten-allergy and celiac disease patients.

  • Pinto beans are one of the finest sources of many B-complex vitamins like folates, thiamin, pyridoxine, pantothenic acid, riboflavin, and niacin. Most of these vitamins works as co-factors for the enzymes in carbohydrate, protein and fat metabolism.

  • Pinto beans hold amazingly high amounts of folates; 525 μg or 94% of daily values. Folate, along with vitamin B-12, is one of the essential co-factor for DNA synthesis and cell division. Adequate folate in the diet around conception and during the pregnancy may help prevent neural-tube defects in the babies.

  • Pintos contains very good amounts of minerals. 100 g of dry beans hold copper-99%, iron-63%, manganese-50%, phosphorus-58%, selenium-51%, calcium-13%, and zinc-21%.

  • 100 g of pintos hold 1393 mg or 30% potassium. Potassium electrolyte is present in cell and body fluids; which helps counter pressing effects of sodium on heart and blood pressure.


See the table below for in depth analysis of nutrients:

Pinto beans (Phaseolus vulgaris), Raw, mature seeds, Nutritive value per 100 g. (Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 347 Kcal 17%
Carbohydrates 62.55 g 48%
Protein 21.47 g 38%
Total Fat 1.23 g 6%
Cholesterol 0 mg 0%
Dietary Fiber 15.5 g 41%
Vitamins
Folates 525 μg 131%
Niacin 1.174 mg 7%
Pantothenic acid 0.785 mg 16%
Pyridoxine 0.474 mg 36%
Riboflavin 0.212 mg 16%
Thiamin 0.713 mg 59%
Vitamin-C 6.3 mg 10.5%
Electrolytes
Sodium 12 mg <1%
Potassium 1393 mg 30%
Minerals
Calcium 113 mg 11%
Copper 0.893 μg 99%
Iron 5.07 mg 63%
Magnesium 176 mg 44%
Manganese 1.148 mg 50%
Phosphorus 411 mg 58%
Selenium 27.9 μg 51%
Zinc 2.28 mg 21%
Phyto-nutrients
Biochanin-A 0.28 mg
Genistein 0.17 mg
Daidzein 0.01 mg
Kaempferol 2.4 mg


Selection and storage

Dry pinto beans are very popular in the North and South Americas. One can buy dry beans in air-seal packets for extended use or canned beans for immediate to short term use from the super-markets.

Dry beans can keep well for several months. Store in cool dry place, away from direct sunlight, humidity and excessive moisture.

Fresh, immature beans can also be stored and used in a way similar to green beans.


Preparation and serving methods

Pinto beans are one of the most desired dry beans in the US, Mexico and Brazil.

Cooking often requires soaking in cold water for 5-8 hours. They take more time to cook than most other dry beans varietes. They can also be boiled simmer for 1 hour or pressure cooked with soaking for 35 minutes. Soaking and boiling also helps eliminate anti-nutritional compounds and reduce flatulence.

Here are some serving tips:

  • Pinto beans most often feature in the Southern states cuisine, especially the Tex-Mex dishes.

  • Refried bean paste is a classic Mexican refried pinto bean dip, served in burritos and tortilla.

  • The beans also used in baked bean recipes, in a way similar to navy beans.

  • Boiled pinto beans are also used in bean salads, delicious soups, and stews mixed with other complementing herbs, spices and vegetables.

  • In Brazil, the pinto (Feijao carioca) beans commonly cooked with meat sausages and vegetables, eaten with rice.

  • Classic Spanish and French cassoulet (casserole) recipe employs pinto beans with bacon and chicken.

  • Frijoles Charros is a traditional Mexican pinto Beans with bacon and chili peppers recipe.

  • in India, the beans can be substituted for red kidney and cranberry beans in the rajma-chawal (bean-rice) recipe.


Safety profile

Pinto beans should be consumed only after thorough cooking. Like other dry kidney beans, consumption of unboiled/undercooked pinto beans too can cause phyto-hemagglutinin (lectin) toxin poisoning, a condition which may cause clumping of red blood cells in humans. Other symptoms include nause, vominting and diarrohea. Cooking in pressure cooker neutralizes these compounds, and make them safe for consumption. (Medical disclaimer).



You may also like to read:-

<<-Back to Legumes from Pinto Beans. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and health benefits.

<<-Back to Home page.


Further Reading:

  1. USDA National Nutrient Database.

  2. Fieldbean- Horticulture Purdue University.

  3. Phaseolus vulgaris.




≺ Prev Next ≻

Sitemap