Food Nutrient Profile - Pinto Beans

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Nutrients in 100 grams of Pinto Beans

Raw Pinto Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs
25%
3%
72%
100 g ▼

Macro Nutrients

Pinto Beans
Energy347 kcal
12%
Raw Pinto Beans provide 347kcal of Energy per 100 grams, meeting 12% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat1.23 g
1.27%
Raw Pinto Beans provide 1.23g of Fat per 100 grams, meeting 1.27% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.24 g
0.73%
Raw Pinto Beans provide 0.24g of Saturated Fat per 100 grams, meeting 0.73% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.24 g
15%
Raw Pinto Beans provide 0.24g of Omega 3 per 100 grams, meeting 15% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.17 g
1%
Raw Pinto Beans provide 0.17g of Omega 6 per 100 grams, meeting 1% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Pinto Beans provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate62.6 g
48%
Raw Pinto Beans provide 62.6g of Carbohydrate per 100 grams, meeting 48% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars2.1 g
2.9%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Pinto Beans provide 2.1g of Sugars per 100 grams, meeting 2.9% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0 g
0%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Pinto Beans provide 0g of Fructose per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0.13 g
%
Raw Pinto Beans provide 0.13g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose1.98 g
%
Raw Pinto Beans provide 1.98g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber15.5 g
40.8%
Raw Pinto Beans provide 15.5g of Fiber per 100 grams, meeting 40.8% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein21.4 g
38.3%
Raw Pinto Beans provide 21.4g of Protein per 100 grams, meeting 38.3% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Pinto Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Pinto Beans provide 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.71 mg
59.4%
Thiamine
Raw Pinto Beans provide 0.71mg of Vitamin B1 per 100 grams, meeting 59.4% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.21 mg
16.3%
Riboflavin
Raw Pinto Beans provide 0.21mg of Vitamin B2 per 100 grams, meeting 16.3% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B31.17 mg
7.34%
Niacin, nicotinic acid, niacinamide
Raw Pinto Beans provide 1.17mg of Vitamin B3 per 100 grams, meeting 7.34% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.79 mg
15.7%
Pantothenic acid
Raw Pinto Beans provide 0.79mg of Vitamin B5 per 100 grams, meeting 15.7% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.47 mg
36.5%
Pyridoxine
Raw Pinto Beans provide 0.47mg of Vitamin B6 per 100 grams, meeting 36.5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9525 μg
131%
Folates and Folic Acid
Raw Pinto Beans provide 525μg of Vitamin B9 per 100 grams, meeting 131% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Pinto Beans provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C6.3 mg
7%
Ascorbic acid
Raw Pinto Beans provide 6.3mg of Vitamin C per 100 grams, meeting 7% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Pinto Beans provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.21 mg
1.4%
Tocopherols and Tocotrienols
Raw Pinto Beans provide 0.21mg of Vitamin E per 100 grams, meeting 1.4% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K5.6 μg
4.67%
Phytomenadione or phylloquinone
Raw Pinto Beans provide 5.6μg of Vitamin K per 100 grams, meeting 4.67% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Pinto Beans
Calcium113 mg
11.3%
Raw Pinto Beans provide 113mg of Calcium per 100 grams, meeting 11.3% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.89 mg
99%
Raw Pinto Beans provide 0.89mg of Copper per 100 grams, meeting 99% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron5.07 mg
63.4%
Raw Pinto Beans provide 5.07mg of Iron per 100 grams, meeting 63.4% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium176 mg
42%
Raw Pinto Beans provide 176mg of Magnesium per 100 grams, meeting 42% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese1.15 mg
50%
Raw Pinto Beans provide 1.15mg of Manganese per 100 grams, meeting 50% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus411 mg
58.7%
Raw Pinto Beans provide 411mg of Phosphorus per 100 grams, meeting 58.7% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium1393 mg
41%
Raw Pinto Beans provide 1393mg of Potassium per 100 grams, meeting 41% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium28 μg
50.7%
Raw Pinto Beans provide 28μg of Selenium per 100 grams, meeting 50.7% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium12 mg
0.8%
Raw Pinto Beans provide 12mg of Sodium per 100 grams, meeting 0.8% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc2.28 mg
20.7%
Raw Pinto Beans provide 2.28mg of Zinc per 100 grams, meeting 20.7% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water11.3 g
0.31%
Raw Pinto Beans provide 11.3g of Water per 100 grams, meeting 0.31% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Pinto Beans Nutrition Facts: Calories, Carbs, and More | 100 g

Discover the nutritional value of raw pinto beans with detailed macro and micronutrient data per 100g serving. Learn about the health benefits and dietary significance of including pinto beans in your diet.

When it comes to vitamins, 100 grams of raw pinto beans are a powerhouse. They contain an outstanding amount of Vitamin B9 (Folate), which is crucial for DNA synthesis and repair. Additionally, they are an excellent source of Vitamin B1 (Thiamine) and Vitamin B6 (Pyridoxine), both of which are essential for energy metabolism and brain health.

But that's not all! Pinto beans also provide a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic Acid), which play vital roles in energy production and maintaining healthy skin and nerves. While they do contain some Vitamin C and Vitamin K, these amounts are relatively modest.

Interestingly, pinto beans have trace amounts of Vitamin E, but they lack Vitamin A, Vitamin B12, and Vitamin D.

Pinto beans are equally impressive when it comes to minerals. They boast outstanding amounts of Copper, which is important for iron metabolism and the formation of red blood cells. They are also an excellent source of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, and Zinc. These minerals are essential for various bodily functions, including bone health, immune function, and enzyme activity.

In addition, pinto beans provide a good amount of Calcium, which is crucial for strong bones and teeth. They contain trace amounts of Sodium, making them a great option for those looking to manage their salt intake.

When it comes to macronutrients, 100 grams of raw pinto beans are an excellent source of Carbohydrates, Fiber, and Protein. These macronutrients are essential for providing energy, supporting digestive health, and building and repairing tissues.

Moreover, pinto beans contain a good amount of Omega-3 fatty acids, which are beneficial for heart health. They also have some Sugars, adding a touch of natural sweetness.

While pinto beans have trace amounts of Fat, Saturated Fat, and Omega-6 fatty acids, they contain no Fructose, making them a healthy choice for those looking to minimize their sugar intake.

In summary, pinto beans are a nutritional treasure trove, offering a wide array of vitamins, minerals, and macronutrients that can support overall health and well-being. Whether you're looking to boost your energy levels, support your immune system, or maintain a healthy diet, pinto beans are a fantastic addition to your meals.

Frequently Asked Questions about Pinto Beans

What are the health benefits of Pinto Beans?

Pinto beans are a great source of plant-based protein, fiber, vitamins, and minerals. They can help improve digestion, regulate blood sugar levels, support heart health, and provide sustained energy. Incorporating pinto beans into your diet can contribute to overall health and well-being.

Are there any potential risks or side effects of consuming Pinto Beans?

Pinto beans are a nutritious plant-based protein source, rich in fiber, vitamins, and minerals. However, some individuals may experience digestive issues such as gas or bloating due to the high fiber content. To minimize these effects, it's important to soak and cook pinto beans thoroughly. Additionally, some people may be allergic to legumes like pinto beans. Overall, pinto beans are a healthy addition to a vegan diet when consumed in moderation and prepared properly.

Can I lose weight by eating more Pinto Beans?

Yes, incorporating pinto beans into your diet can support weight loss due to their high fiber and protein content. Fiber helps you feel full and satisfied, while protein can help boost metabolism and preserve muscle mass during weight loss. Just be mindful of portion sizes and overall calorie intake to achieve your weight loss goals.

Can I gain more muscles by eating more Pinto Beans if I train consistently?

Pinto beans are a good source of plant-based protein, which is essential for muscle growth. However, to effectively build muscle, it's important to consume a variety of protein sources and ensure you are meeting your overall calorie and nutrient needs. Training consistently, consuming adequate protein, and following a well-rounded plant-based diet will support muscle growth.

Can I eat Pinto Beans if I have diabetes?

Yes, pinto beans can be a good choice for individuals with diabetes as they are high in fiber and protein, which can help regulate blood sugar levels. They also have a low glycemic index, meaning they have a smaller impact on blood sugar compared to other high-carb foods. Just be mindful of portion sizes and how you prepare them to avoid adding extra sugar or unhealthy fats.

Can I consume Pinto Beans if I am on a Keto diet?

Yes, pinto beans are relatively high in carbohydrates, so they may not be suitable for a strict ketogenic diet. However, if consumed in moderation, they can still be included in a low-carb diet like a modified keto diet. It's important to consider your overall carbohydrate intake and adjust your portion sizes accordingly.

Can I eat Pinto Beans if I am on a low fat diet?

Yes, pinto beans are a great option for a low-fat diet as they are naturally low in fat and high in fiber, protein, and essential nutrients. They can be a healthy and satisfying addition to a balanced diet.

What is the environmental impact of producing Pinto Beans?

Pinto beans have a relatively low environmental impact compared to animal-based protein sources. They require less water, land, and resources to produce, making them a more sustainable choice for the environment. Additionally, pinto beans are a rich source of plant-based protein, fiber, and essential nutrients, making them a healthy and eco-friendly option for a balanced diet.




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