Yahoo Lifestyle 6 Health Benefits of Pinto Beans—and 7 Recipes to Try
Pinto beans aren't the largest protein you'll find at the grocery store. Yet, size doesn't mean something lacks nutrients (see: blueberries). Are pinto beans good for you?
You bet.
"Pinto beans are a type of legume and a nutrient-packed powerhouse," Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT, NBC-HWC, a registered dietitian with Top Nutrition Coaching. "While they are primarily carbohydrate and fiber-dense, they also provide protein and a variety of micronutrients."
Because of the nutrient density, pinto beans have tons of health perks. Registered dietitians shared a few of the many benefits of pinto beans and a few delicious recipes.
Related: Are Black Beans Good for You?
What Are Pinto Beans?
"Pinto beans are a common variety of beans that provide an excellent plant-based source of protein," explains Brittany Werner, MS, RDN, the director of coaching at Working Against Gravity.
Werner says pinto beans are native to North and Central America.
"Pintos have a slightly nutty, creamy texture when cooked," Werner adds.
Canned and dry pinto beans are available at the grocery store. This versatile food is good in salads, as a side dish and in chilis.
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Are Pinto Beans Healthy?
Absolutely. Garcia-Benson wasn't kidding when she called pinto beans a nutritional powerhouse.
"Pinto beans are an economical and shelf-stable food, offering a wide range of health benefits," Garcia-Benson says. "They provide a substantial amount of nutrients, including fiber, protein and antioxidants. These qualities make them a versatile and practical choice for supporting overall health that's also low cost."
Before we dig into some top, specific benefits of pinto beans, it might help to understand some key nutrition facts you'll see RDs reference. According to the USDA, 100 grams (around a half-cup) of canned pinto beans contain:
114 calories
1.27 grams of fat
19.6 grams of carbohydrate
7.09 grams of dietary fiber
6.69 grams of protein
1.28 milligrams of iron
210 milligrams of potassium
27.5 milligrams of magnesium
Related: These Are the 6 Healthiest Beans and Legumes You Can Eat, According to Dietitians
6 Health Benefits of Pinto Beans
1. They're good for gut health.
You may have heard beans make you gassy, and they can. However, as long as you don't overdo it, pinto beans are good for your digestive health.
"Dietary fiber helps support healthy digestion and keeps us regular," Werner says. "The high fiber and complex carbohydrates in pinto beans help slow our digestion. Fiber helps keep us full and satisfied and may also help to reduce hunger."
As discussed in a 2022 Food Science and Human Wellness review, study after study has found that fiber boosts digestive health and promotes feelings of fullness.
Related: Why Do Beans Make You Fart? RDs Share the Truth
2. They'll give you a steady energy boost throughout the day.
Low iron levels can be a total energy vampire. Pinto beans alone won't solve iron levels (and you should see a doctor if you're suddenly and chronically sluggish). However, the fact that they contain iron is one of the many benefits of pinto beans.
"Iron is key for making red blood cells that carry oxygen around the body," says Catherine Gervacio, RND, a registered nutritionist and diet consultant for WOWMD. "This can improve energy levels and prevent the fatigue that often comes with low iron."
Gervacio says one cup of pinto beans boasts approximately 4 milligrams of iron, putting you well on your way to meeting your daily requirement. The National Institutes of Health Office of Dietary Supplements recommends:
Adult men ages 19+ get 8 milligrams of iron daily
Adult women ages 19 to 50 get 18 milligrams of iron daily
Pregnant adults get 27 milligrams of iron daily
Adult women ages 51+ get 8 milligrams of iron daily
3. Pinto beans are good for your heart.
The Mediterranean diet promotes plant-based and lean proteins, and Werner says pinto beans fit that bill, making them a win for your heart.
"Pinto beans are naturally low in fat and can be labeled as a heart-healthy food," Werner says. "Pinto beans are packed with potassium, magnesium and folate that help reduce the risk of cardiovascular disease."
The good-for-the-gut fiber also benefits the heart.
"Soluble fiber also aids in lowering total cholesterol and can reduce the risk of cardiovascular disease," Werner says.
A 2023 Advances in Nutrition systemic review and meta-analysis of randomized control trials — the gold standard in research — linked soluble fiber with healthy cholesterol levels.
4. They can help regulate your blood sugar levels.
Pinto beans are a carbohydrate in addition to a plant-based protein source, so you might be surprised to find out that blood sugar management is yet another benefit of pinto beans.
"Pinto beans may aid in blood sugar regulation due to their low glycemic index," Garcia-Benson explains. "They digest more slowly than other carbohydrate sources, providing sustained energy and helping to prevent blood sugar spikes. Their fiber and protein content further support balanced blood sugar levels."
Garcia-Benson says all of the above makes them an "excellent choice for individuals managing diabetes or aiming for steady energy throughout the day."
5. They're a great source of protein.
Pinto beans don't contain all nine essential amino acids like animal proteins. Still, Werner calls them an "excellent source of plant-based protein," especially when consumed as part of a diet with varied protein sources (including vegetarian and vegan diets).
Werner highlights that protein is essential for hunger regulation and maintaining building lean body mass, including muscle.
6. They have anti-inflammatory properties.
Chronic inflammation can contribute to disease development. Certain foods can increase inflammation, but pinto beans are not one of them.
"Pinto beans contain antioxidants like kaempferol, which can fight free radicals in the body," Gervacio says. "These compounds have been linked to reduced inflammation and may even lower the risk of certain diseases."
7 Pinto Beans Recipes to Try (And What RDs Think)
1. Reba McEntire's pinto beans & cornbread
Courtesy of Choya Johnson
Taste-wise, Parade recipe reviewer Choya Johnson made Reba McEntire's signature dish using dry pinto beans and bacon called this dish the "epitome of Southern comfort" and "a true masterpiece."
Garcia-Benson gives this recipe a thumbs-up, too.
"Bacon is often seen as a food to avoid, but it can absolutely be part of a nourishing intake," Garcia-Benson says. "In this recipe, we’re looking at about 1 pound of pinto beans paired with six slices of thick-cut bacon. The ratio of beans, onion and carrot to bacon is minimal, and the fat from the bacon can actually help with the absorption of fat-soluble vitamins in the meal."
Also, perhaps stating the obvious: "[Bacon] adds a satisfying flavor that can make the dish more enjoyable overall," Garcia-Benson says.
Get the recipe for Reba McEntire's pinto beans and cornbread.
2. Crockpot pinto beans & ham
Parade
Cold, busy weeknights call for crockpots, and this protein-packed dish fits that bill. Garcia-Benson cautions people to be mindful of sodium in this one.
"The ratio of beans to ham can make this dish a bit salty, so if you're looking to dial that back, opt for a low-sodium chicken broth or cut down on the amount of ham," she says. "This way, you’ll still get the savory flavor without overpowering the dish."
Get the recipe for crockpot pinto beans and ham.
3. Three-bean salad
Parade
This dreamy Tex-Mex side calls for cannellini, kidney and black beans, but there's no reason you can't swap in pinto beans instead (or turn it into a four-bean salad because, really, who's counting?).
"You could swap in pinto beans, but their softer, creamier texture compared to the firmer red kidney beans might not hold up as well, especially if the salad is heavily mixed or left to sit in the dressing for a while," Garcia-Benson says. "If you’re planning to eat the salad right away or handle it gently when tossing, pinto beans could work nicely, adding a creamy texture and mild flavor."
She also lauds all the veggies in the salad, including peppers and corn.
"This salad has a fantastic variety of plants, which is great for boosting overall nutrient intake," Garcia-Benson raves.
Get the recipe for three-bean salad.
4. 15-bean slow cooker soup
Krista Marshall
The more beans, the merrier. Right.
"This is a wonderful option for a bean lover," Werner says. "Slow cooker recipes are low maintenance and easy for those of us who are on the go."
Garcia-Benson adds that the wide variety of beans in this soup means it's packed with diverse antioxidants that can benefit your health.
Get the recipe for 15-bean slow cooker soup
5. Rice and beans
Parade
This recipe is a quintessential starch (rice), protein (black beans) and veggie (peppers) meal. However, you can swap pintos for black beans without an issue if that's what you prefer or have on hand.
"This would be really fun to try with pinto beans," Werner says. "The mix of veggies and rice provides a quality, balanced meal."
Bonus: It only requires 10 minutes of prep time and cook time apiece.
Get the recipe for rice and beans.
6. White bean salad
Jessica Smith
Swap pinto beans or add 'em to this easy, peasy lunch recipe that also includes red peppers and capers.
"Not everyone loves cold beans, but if you do, this is a great option," Werner says. "I like it as it’s something new and different than the standard soups and stews that we traditionally think of with beans."
Get the white bean salad recipe (and go ahead and add pinto beans to it!).
7. Hearty vegetable bean soup
Parade
Some like their beans cold, others like them hot. This heart bean soup recipe is vegetarian-friendly and lets you pick any legume.
"This soup is balanced and satisfying, with plenty of veggies, beans and pasta," Garcia-Benson says. "Pinto beans work well here, adding a creamy texture that complements the pesto and vegetables—perfect for a cold day."
Get the recipe for hearty vegetable bean soup.
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Sources:
Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT, NBC-HWC, a registered dietitian with Top Nutrition Coaching
Brittany Werner, MS, RDN, the director of coaching at Working Against Gravity
Beans, pinto, canned, sodium added, drained and rinsed. FoodData Central.
Effects of dietary fiber on human health. Food Science and Human Wellness.
Catherine Gervacio, RND, a registered nutritionist and diet consultant for WOWMD
Iron. National Institutes of Health Office of Dietary Supplements
Potassium levels and the risk of all-cause and cardiovascular mortality among patients with cardiovascular diseases: a meta-analysis of cohort studies. Nutrition Journal.
Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies. Nutrients.
Soluble Fiber Supplementation and Serum Lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Advances in Nutrition.
Kaempferol in red and pinto bean seed (Phaseolus vulgaris L.) coats inhibits iron bioavailability using an in vitro digestion/human Caco-2 cell model. Journal of Agricultural and Food Chemistry.
Kaempferol: Antimicrobial Properties, Sources, Clinical, and Traditional Applications. International Journal of Molecular Sciences.
