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Pinto Beans

Pinto Beans — Nutrients, Health Benefits, and Shopping Tips

Pinto beans photo

Listonic Team

September 6, 2024

Pinto beans are a staple in many diets due to their high protein and fiber content. Explore their nutritional advantages, understand the potential health benefits, and learn about proper storage methods to maximize their shelf life.

Pinto beans nutrients

Check the detailed nutritional values of pinto beans, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 347 kcal

Nutrients per: 100 g% Daily Value*
Carbs63 g22.91%
Fiber16 g57.14%
Sugars2 g4%
Glycemic Index45 -
Protein21 g42%
Sodium12 mg0.52%
Total Fat1 1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes pinto beans stand out:

21 g

💪 High Protein Content

16 g

✅ High Fiber Content

Pinto beans facts & tips

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Pinto beans are known for their creamy texture when cooked.
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Store dried pinto beans in an airtight container in a cool, dry place for up to a year. Cooked beans should be refrigerated in an airtight container and used within three to five days. Canned beans should be stored in a cool, dry place; once opened, transfer to an airtight container and refrigerate, using within three to four days.
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To avoid unpleasant effects when eating beans, try quick soaking your dried beans before cooking. Rinsing the cooked or canned beans well should also help.

Health benefits

Discover how pinto beans can support your overall wellness and nutritional needs.
  • High in protein, making them an excellent source of protein for muscle growth and repair.
  • Rich in fiber, promoting digestive health, regular bowel movements, and maintaining a healthy gut microbiome.
  • Contains essential vitamins and minerals such as iron, magnesium, and folate, which support overall health and well-being.
  • Supports heart health by helping to lower cholesterol levels and reduce blood pressure.
  • Low in fat, making them a healthy option for weight management and overall health.

Health risks

Consider the potential issues associated with pinto beans.
  • Potential for digestive discomfort such as bloating or gas when consumed in large quantities due to their high fiber content and the presence of oligosaccharides.
  • High carbohydrate content which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics when consumed in large quantities.
  • Risk of contamination with BPA from the lining of cans, which may pose health risks if consuming canned pinto beans frequently over time.
  • Potential for allergic reactions in some individuals, particularly those allergic to legumes, causing symptoms like itching, swelling, or difficulty breathing.
  • Potential for high sodium content in canned or processed pinto beans, which can contribute to hypertension and increased cardiovascular risks.
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How to choose pinto beans

Pinto beans should be uniform in color and size, with a smooth surface, indicating they are fresh and have been stored properly. The beans should be free from cracks and not have any visible mold, ensuring they are suitable for cooking.

Avoid pinto beans that are shriveled or have an off smell, as these are indicators of age or poor storage conditions. Packages that are damaged or show evidence of insect activity should also be avoided, as they can compromise the beans' quality and safety.

How to choose pinto beans

How to store pinto beans

Dry pinto beans should be stored in an airtight container in a cool, dry place. This helps maintain their quality and readiness for up to a year. Proper storage keeps them free from pests.

Moisture and air exposure can cause beans to spoil. Avoid storing near heat sources, and ensure the container is tightly sealed. Proper storage keeps them fresh and free from contaminants, ready for cooking.

✅ Extra Tip

Consider adding a bay leaf or two in the storage container to naturally repel insects and keep the beans fresh.

How long do they last?

Pinto beans can last for 1-2 years when stored in an airtight container in a cool, dark place. Once cooked, pinto beans should be consumed within 3-5 days if kept in the refrigerator. Proper storage helps maintain their flavor and nutritional value.

What to do with leftovers?

Leftover pinto beans can be used in a variety of savory and nutritious dishes. Add them to salads, soups, or stews for added protein and texture, or mix them into a chili with ground meat, vegetables, and spices. Pinto beans are also great when mashed and used as a base for refried beans or bean dips.

Use pinto beans in a grain bowl with quinoa, rice, or farro, or mix them into a pasta dish with your favorite sauce. If you have a lot of pinto beans, consider making a batch of bean burgers by mixing the beans with breadcrumbs, eggs, and spices, then frying until golden. Pinto beans can also be added to a taco filling with ground meat, cheese, and salsa, or used as a topping for pizzas or nachos. For a quick snack, enjoy pinto beans on their own with a sprinkle of salt and pepper, or mix them into a salad with fresh vegetables and a tangy vinaigrette.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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