✦ Most consumed bean in North America
✦ Plant protein and fibre
✦ Folate and manganese
✦ Classic refried beans bean
Pinto beans are the most consumed bean in North America — the classic bean of Mexican and Tex-Mex cuisine. Dried, they provide concentrated plant protein, fibre, folate, manganese, and iron. Their speckled appearance fades on cooking to a uniform tan-pink, and their starchy, creamy texture is ideal for refried beans and chilli.
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Preparation note
Soak overnight, drain, and simmer in fresh water 60-90 minutes; mash with a little cooking liquid, garlic, and cumin for authentic refritos. Freeze cooked batches in portions for easy weeknight meals.
Sources:
CoFID 2021
Where Pinto Beans Stands Out
Macronutrients per 100g
353
kJ
Energy
21.1
g
Protein
57.1
g
Carbs
1.60
g
Fat
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Glutamic acid | 3.80 g | — | |
| Aspartic acid | 2.32 g | — | |
| Leucine | 1.70 g | — | |
| Arginine | 1.58 g | — | |
| Lysine | 1.54 g | — | |
| Valine | 1.18 g | — | |
| Phenylalanine | 1.10 g | — | |
| Serine | 0.950 g | — | |
| Proline | 0.950 g | — | |
| Isoleucine | 0.950 g | — | |
| Alanine | 0.886 g | — | |
| Threonine | 0.823 g | — | |
| Glycine | 0.739 g | — | |
| Tyrosine | 0.739 g | — | |
| Histidine | 0.549 g | — | |
| Methionine | 0.338 g | — | |
| Cysteine | 0.317 g | — | |
| Tryptophan | 0.274 g | — | |
| Omega-6 (Linoleic acid) | 0.300 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.060 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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