Pinto Beans: Nutrients, What Research Shows and Safety
Pinto beans as a food: USDA nutrient values, a small trial of half a cup a day and LDL cholesterol, pooled trials of pulses, gas in feeding studies, and cooking safety.
Content last updated . This page has not been medically reviewed.
Pinto beans are the seeds of the common bean plant, Phaseolus vulgaris (pea family), named for their speckled pink-and-brown coat, which fades to a uniform pink when cooked. They are sold dried or canned and are used whole or mashed (refried). People eat them for fiber, plant protein, folate and other minerals. This page covers the whole bean as food and keeps it apart from extracts and supplements.
Read this first
- Evidence in one line: one small trial found that half a cup of pinto beans a day for 8 weeks lowered LDL cholesterol in 16 adults. [1] Pooled trials of pulses as a group show a smaller average drop. [2]
- Cook dried beans fully. The FDA says raw or undercooked beans contain the lectin PHA and advises soaking for at least 5 hours and boiling for at least 30 minutes. [3] Health Canada names red kidney beans as the main concern, not pinto beans. [4] Canned beans are already cooked. [3]
- Gas is common but often milder than feared. In feeding studies, fewer than half of people noticed more gas with pinto beans in the first week, and a small share also noticed it on a control diet. [5]
- Allergy: we did not read a source on pinto bean allergy. For trouble breathing or swelling of the face or throat after any food, call 911 (or your local emergency number). [6]
- Nutrients: per USDA, a cup of cooked pinto beans has about 74% of the folate Daily Value, 55% of fiber and 31% of protein. [7]
What is in it (USDA values)
The main columns are for pinto beans, mature seeds, boiled without salt (USDA FoodData Central item 175200, SR Legacy) [7]. The serving is the USDA household portion of 1 cup cooked (171 g). The last column is the same bean dry and uncooked (item 175199) [8]; do not compare it with the cooked columns, because cooking adds water. Canned and refried pinto beans usually contain salt and fat and are different products with different numbers.
| Nutrient | Cooked, per 100 g | Cooked, per 1 cup (171 g) | % Daily Value per cup | Dry (raw), per 100 g |
|---|---|---|---|---|
| Energy | 143 kcal | 245 kcal | no DV | 347 kcal |
| Total fat | 0.65 g | 1.11 g | 1% | 1.23 g |
| Saturated fat | 0.136 g | 0.233 g | 1% | 0.235 g |
| Carbohydrate | 26.2 g | 44.8 g | 16% | 62.5 g |
| Fiber | 9 g | 15.4 g | 55% | 15.5 g |
| Total sugars | 0.34 g | 0.581 g | no DV | 2.11 g |
| Protein | 9.01 g | 15.4 g | 31% | 21.4 g |
| Folate (DFE) | 172 mcg | 294 mcg | 74% | 525 mcg |
| Manganese | 0.453 mg | 0.775 mg | 34% | 1.15 mg |
| Copper | 0.219 mg | 0.374 mg | 42% | 0.893 mg |
| Thiamin (B1) | 0.193 mg | 0.33 mg | 28% | 0.713 mg |
| Magnesium | 50 mg | 85.5 mg | 20% | 176 mg |
| Phosphorus | 147 mg | 251 mg | 20% | 411 mg |
| Iron | 2.09 mg | 3.57 mg | 20% | 5.07 mg |
| Potassium | 436 mg | 746 mg | 16% | 1393 mg |
| Zinc | 0.98 mg | 1.68 mg | 15% | 2.28 mg |
| Calcium | 46 mg | 78.7 mg | 6% | 113 mg |
| Selenium | 6.2 mcg | 10.6 mcg | 19% | 27.9 mcg |
| Vitamin B6 | 0.229 mg | 0.392 mg | 23% | 0.474 mg |
| Vitamin K | 3.5 mcg | 5.99 mcg | 5% | 5.6 mcg |
| Sodium | 1 mg | 1.71 mg | 0% | 12 mg |
% Daily Value uses the FDA 2016 Daily Values; the cup column is the 100 g value multiplied by 1.71. USDA lists no Daily Value for energy or sugars. Values vary with variety, growing place and cooking time. A dash means USDA has no value.
Plant compounds: we did not read a source that measured specific plant compounds in pinto beans. Beans in general contain resistant starch and fermentable sugars (oligosaccharides). [9] They also contain phytic acid, tannins and lectins that can reduce mineral absorption; soaking, germination and fermentation lower them. [10] We did not find how much this matters in a mixed diet.
What research says
| Health goal | What the sources found | Strength of evidence | What was studied |
|---|---|---|---|
| LDL cholesterol (pinto beans) | In a randomized crossover trial of 16 mildly insulin-resistant adults, half a cup of pinto beans a day for 8 weeks lowered total cholesterol by 19 mg/dL and LDL by 14 mg/dL, while black-eyed peas and the carrot placebo did not. Other blood measures, including glucose and HbA1c, did not differ significantly. [1] | Promising but limited (very small, one trial; funding not shown in the abstract) | Half a cup of cooked pinto beans daily, 16 adults |
| LDL cholesterol (pulses as a group) | A pooled analysis of 26 randomized trials (1,037 people) found diets emphasizing pulses, at a median of 130 g a day, lowered LDL by 0.17 mmol/L versus similar diets without pulses. Apolipoprotein B and non-HDL cholesterol did not change significantly. [2] | Promising but limited | Mixed pulses, trials of at least 3 weeks |
| Blood sugar | Pooled trials found lower fasting glucose and insulin with pulses alone, but results varied a lot. [11] A 2026 review found lower after-meal glucose than with wheat products or white rice in 28 of 40 studies of pulses. [12] The pinto trial above did not find a glucose or HbA1c difference. [1] | Mixed | Mixed pulses |
| Body weight | A pooled analysis of 21 trials (940 people) found diets with pulses gave 0.34 kg more weight loss over a median of 6 weeks. [13] | Promising but limited (small average effect) | Randomized trials, mixed pulses |
| Blood pressure | A pooled analysis of 16 trials found no significant overall effect of legume intake on blood pressure (certainty low). [14] | Mixed | Mixed legumes |
| Heart disease and long-term outcomes | Harvard's Nutrition Source reports lower coronary artery disease risk with about 4 servings of legumes a week in a mostly observational meta-analysis. [9] | Mixed (observational association, not proof) | Cohort studies, mixed legumes |
| Gas and gut comfort | In three feeding studies, under half of people reported more flatulence with pinto beans in the first week, and 3 to 11% reported it on control diets. [5] | Established as common, usually mild in these studies | Half a cup daily for 8 to 12 weeks, adults |
Eaten as food vs taken as an extract. All the trials above used cooked beans as food. The pinto trial was tiny, and the abstracts we read did not state who funded the work. Observational findings show an association, not proof.
How much is a normal serving
The USDA household portion is 1 cup of cooked pinto beans (171 g), with about 245 kcal, 15.4 g of protein and 15.4 g of fiber (see the table). [7] The trials above used half a cup a day of pinto beans. [1] The NHS counts 80 g of beans and pulses as one portion and says they count only once a day toward 5 A DAY. [15] This is information, not a prescription.
Safety, allergy and medicines
- Raw or undercooked beans: the FDA lists PHA as a lectin in raw or undercooked beans that can cause nausea, severe vomiting and diarrhea. [3] Health Canada says the main concern is red kidney beans, with symptoms 1 to 3 hours after eating. [4] See lectins in beans.
- Gas, bloating, cramping: resistant starch and oligosaccharides ferment in the colon. [9] See beans, gas, FODMAP and digestion.
- Mineral absorption: legumes contain phytic acid, tannins and lectins; processing lowers them. [10]
- Allergy: food allergy symptoms usually begin within minutes to 2 hours and range from hives to anaphylaxis; call 911 for anaphylaxis. [6] We read no source on pinto bean allergy. See food allergy basics.
- Kidney disease, medicines, pregnancy, children: USDA lists 746 mg of potassium (16% of the Daily Value) and 251 mg of phosphorus per cup cooked. [7] We did not read a source on beans and kidney disease limits, medicines, or pregnancy. See foods, kidney disease, potassium and oxalates, food and medicine interactions and foods in pregnancy.
Choosing, storing and food safety
- Dried beans: the FDA says to soak at least 5 hours and boil in fresh water for at least 30 minutes for beans with PHA. [3] Pinto beans were not named in the sources we read; see lectins in beans.
- Canned beans: canned and properly cooked beans carry PHA at levels that are not a concern. [3] We did not read a source on sodium in canned or refried pinto beans; see dried vs canned beans, soaking and sodium.
- Processed bean products: Harvard advises checking labels for added sodium in processed legume products. [9]
Related pages
Health connections for Pinto Beans
What research links to eating or drinking this food, and how strong the evidence is. Many studies are observational or use juice, powder, oil or extracts rather than the food as eaten; each card says which.
Pinto beans and LDL cholesterol
Preliminary or mixedIn a small crossover trial, half a cup of pinto beans a day for 8 weeks lowered total cholesterol and LDL in 16 adults compared with black-eyed peas and a carrot placebo.
Supplements: Very small trial; funding not shown in the abstract.
Beans and LDL cholesterol (pulses as a group)
Clinically supportedPooled randomized trials found that about one serving a day of pulses lowered LDL cholesterol by 0.17 mmol/L compared with similar diets without pulses.
Supplements: LDL as a measured outcome for pulses as a group, not for heart attacks.
Beans and blood sugar
Preliminary or mixedPooled trials found lower fasting glucose and insulin with pulses alone and lower after-meal glucose than wheat or white rice, but results varied; the small pinto trial found no glucose difference.
Supplements: Whole pulses as food; not a treatment for diabetes.
Beans and body weight
Preliminary or mixedDiets with pulses gave a small extra weight loss of 0.34 kg on average over about 6 weeks in pooled trials.
Supplements: Small average effect in short trials.
Beans, heart disease and long-term health
Preliminary or mixedObservational studies link eating legumes about 4 times a week with lower coronary artery disease risk; association is not proof.
Supplements: Observational data on legumes as a group.
Gas, bloating and digestion in feeding studies
Preliminary or mixedIn three feeding studies of half a cup of beans daily, fewer than half of people reported more gas with pinto beans in the first week.
Supplements: Adults, 8 to 12 weeks.
Folate, fiber and protein from pinto beans
Established roleA cup of cooked pinto beans gives about 74% of the folate Daily Value, 55% of fiber and 31% of protein, per USDA data.
Supplements: Food source; no claim that beans prevent deficiency diseases.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Health goals (4)
- Cholesterol BalanceClinically supported
Pooled trials of pulses as a group found a small drop in LDL cholesterol. Black beans alone were not separated in the sources we read.
- Blood Sugar BalancePreliminary or mixed
Pooled trials of pulses found lower fasting glucose and lower after-meal glucose than wheat or white rice, with large differences between trials.
- Heart HealthPreliminary or mixed
Observational studies link eating legumes with lower coronary artery disease risk; this is an association, not proof.
- Weight ManagementPreliminary or mixed
Pooled trials found about 0.34 kg extra weight loss with pulse-containing diets over about 6 weeks, a small effect.
Body systems (2)
- Blood Sugar SupportPreliminary or mixed
Pooled trials show lower fasting glucose and after-meal glucose responses for pulses as a group.
- Metabolism & WeightPreliminary or mixed
Pooled trials show a small average weight effect for pulses as a group.
Functional actions (1)
- Blood Sugar RegulationPreliminary or mixed
Pulses lowered fasting glucose and after-meal glucose in pooled studies; results varied.
Root causes (1)
- Nutrient DeficiencyEstablished role
Cooked black beans are a source of folate, fiber, iron and protein per USDA; this is a food source, not a treatment for deficiency.
Biomarkers (2)
- LDL CholesterolClinically supported
Pooled trials of pulses as a group lowered LDL by 0.17 mmol/L (95% CI 0.09 to 0.25).
- Blood GlucosePreliminary or mixed
Pulses alone lowered fasting glucose in pooled trials, with large unexplained differences between trials.
Conditions & symptoms (1)
- FlatulencePreliminary or mixed
Beans contain fermentable fibers that cause gas in some people.
Documented risks and interactions (1)
- Raw or undercooked beans and lectins. Raw or undercooked beans contain the lectin PHA, which can cause nausea, vomiting and diarrhea. Red kidney beans are the main concern; canned beans are already cooked.
Frequently asked questions
Do pinto beans lower cholesterol?
In one small crossover trial, half a cup a day for 8 weeks lowered LDL by 14 mg/dL in 16 adults. [1] Pooled trials of pulses as a group found a smaller average drop of 0.17 mmol/L. [2] Neither shows that beans treat high cholesterol.
Do pinto beans need to be soaked and boiled?
Dried beans must be fully cooked. The FDA lists PHA as a lectin in raw or undercooked beans and advises soaking for at least 5 hours and boiling for at least 30 minutes. [3]
Do pinto beans cause gas?
They can. Fewer than half of people noticed more gas with pinto beans in the first week of feeding studies. [5]
Are pinto beans a good source of folate?
Per USDA, a cup of cooked pinto beans has about 74% of the folate Daily Value. [7]
Are refried pinto beans the same as plain boiled beans?
No. The USDA values here are for boiled beans without salt. Refried and canned beans are prepared products with added salt or fat, so check the label. [7]
References
- Winham DM, Hutchins AM, Johnston CS. Pinto bean consumption reduces biomarkers for heart disease risk. 2007 (abstract read via Europe PMC). Read 2026-10-24.
- Ha V et al. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. CMAJ 2014 (abstract read via Europe PMC). Read 2026-10-24.
- U.S. Food and Drug Administration. Natural Toxins in Food. Content current as of 2024-09-26. Read 2026-10-24.
- Health Canada. Lectins in Dry Legumes. Page details dated 2017-05-04. Read 2026-10-24.
- Winham DM, Hutchins AM. Perceptions of flatulence from bean consumption among adults in 3 feeding studies. Nutr J 2011 (abstract read via Europe PMC). Read 2026-10-24.
- MedlinePlus. Food allergy. Read 2026-10-24.
- U.S. Department of Agriculture. FoodData Central: Beans, pinto, mature seeds, cooked, boiled, without salt (SR Legacy, FDC 175200). April 2018 release. Read 2026-10-24.
- U.S. Department of Agriculture. FoodData Central: Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) (SR Legacy, FDC 175199). April 2018 release. Read 2026-10-24.
- Harvard T.H. Chan School of Public Health. The Nutrition Source: Legumes. No update date shown on the page. Read 2026-10-24.
- Janahar JJ et al. Nutritional and Functional Attributes of Legumes: A Review of Processing Methods and Their Impacts. 2026 (abstract read via Europe PMC). Read 2026-10-24.
- Sievenpiper JL et al. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. 2009 (abstract read via Europe PMC). Read 2026-10-24.
- Schiemann TB et al. Acute Effects of Non-Oil-Seed Pulses on Parameters of Cardiometabolic Health: A Systematic Review of Human Intervention Studies. Nutr Rev 2026 (abstract read via Europe PMC). Read 2026-10-24.
- Kim SJ et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. 2016 (abstract read via Europe PMC). Read 2026-10-24.
- Reyneke GL et al. The Effect of Non-Oil Seed Legume Intake on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Adv Nutr 2023 (abstract read via Europe PMC). Read 2026-10-24.
- NHS. 5 A DAY: what counts?. Read 2026-10-24.