Pinto beans (boiled, cooked)
Creamy texture that works well in chili and refried beans.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Pinto beans for gym-goers
Per 100 g, pinto beans (boiled, cooked) provides 143 kcal, 9 g protein, 26.2 g carbohydrate (9 g fiber, 0.3 g sugars) and 0.7 g fat (0.1 g saturated). With 6.3 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 cup cooked, about 171 g) comes to roughly 245 kcal and 15.4 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Pinto beans
Raw pinto beans are speckled beige; boiled, which is how this entry lists them, they turn an even pinkish-brown and very creamy. Protein matches black beans at about 9 g per 100 g, with slightly more calories and carbohydrate and more potassium than black, kidney or navy beans.
In a gym diet
This is the classic bean for chili and refried beans, and a cheap way to get protein, fiber and complex carbs. Count pintos as a carb source with bonus protein, and pair them with a leaner protein or with rice to complete the amino-acid profile. The soft texture makes larger quantities easy to eat, handy on a bulk. On a cut, measure portions, since they're a little more calorie-dense than lentils or split peas.
Preparation and cooking
An overnight soak, then one to two hours of simmering or about 25 to 35 minutes in a pressure cooker. Dried pintos roughly double to triple in weight once cooked. For homemade refried beans, use a little oil or broth instead of lard to keep the fat low. Drain and rinse canned pintos unless they're low-sodium.
Buying and storage
Canned refried pintos vary widely, so check the label for lard, oil and sodium, or choose fat-free versions. Store dried pintos airtight; old beans can stay firm even after long cooking.
Things to watch
Gas and bloating are common when beans are new to your diet, so increase portions gradually. Restaurant refried beans often contain lard and a lot of salt, which puts them far above this entry in fat.
Meal ideas
- Low-fat refried pinto beans on corn tortillas with scrambled eggs and salsa.
- Slow-cooked turkey and pinto bean chili with onions, peppers and chipotle.
- Pinto bean and brown rice bowl with roasted corn, peppers and lime crema.
Nutrient highlights
Good source (10–19% DV per 100 g): Iron (12%) and Magnesium (12%).
How it ranks among 16 Plant Protein
| Protein per 100 kcal | 6.3 g | #14 of 16 |
| Protein per 100 g | 9 g | #8 of 16 |
| Fiber per 100 g | 9 g | #3 of 16 |
| Lowest calories per 100 g | 143 kcal | #10 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Navy beans (boiled, cooked)
140 kcal · P 8.2 · C 26.1 · F 0.6
→Black beans (boiled, cooked)
132 kcal · P 8.9 · C 23.7 · F 0.5
→Kidney beans, red (boiled, cooked)
127 kcal · P 8.7 · C 22.8 · F 0.5
→Split peas (boiled, cooked)
118 kcal · P 8.3 · C 21.1 · F 0.4
→Chickpeas / garbanzo beans (boiled, cooked)
164 kcal · P 8.9 · C 27.4 · F 2.6
→Lentils (boiled, cooked)
116 kcal · P 9 · C 20.1 · F 0.4
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in pinto beans?
Pinto beans (boiled, cooked) has about 143 kcal per 100 g, or roughly 245 kcal per 1 cup cooked (171 g).
How much protein is in pinto beans?
About 9 g of protein per 100 g and 15.4 g per 1 cup cooked. That works out to 6.3 g per 100 kcal, so it's a moderate protein source.
Is pinto beans good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Are refried beans healthy?
They can be, if they're pinto beans mashed with a little oil or broth. Traditional and restaurant versions often use lard and plenty of salt, which pushes up saturated fat and sodium. Check labels, or make them yourself so you control what goes in.
How long do pinto beans need to soak?
Usually overnight, 8 to 12 hours. For a quick soak, boil them for a few minutes and let them sit for an hour. Soaking shortens cooking time and evens out the texture. A pressure cooker can handle them unsoaked, though it takes longer.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.