Dried pinto beans have concentrated protein (~21g/100g), fibre, folate, manganese, and iron before cooking. Their characteristic speckled appearance fades to a solid pinkish-tan on cooking. They are the most consumed bean in the USA and a cornerstone of Mexican and Tex-Mex cuisine.
Soak overnight, drain, and simmer in fresh water 60-90 minutes until creamy-tender; add a bay leaf and garlic to the cooking water. Salt only after cooking to keep skins tender.
Where Beans, pinto, dried, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 1,340 mg | 67% | |
| Folate | 520 µg | 260% | |
| Phosphorus | 440 mg | 63% | |
| Magnesium | 170 mg | 45% | |
| Calcium | 130 mg | 16% | |
| Selenium | 18.0 µg | 33% | |
| Vitamin C | 7.00 mg | 9% | |
| Iron | 5.40 mg | 39% | |
| Niacin equivalents (NE) | 4.70 mg | 29% | |
| Zinc | 2.50 mg | 25% | |
| Niacin (B3) | 1.30 mg | 8% | |
| Manganese | 1.10 mg | 55% | |
| Vitamin A (RE) | 1.00 µg | 0% | |
| Copper | 0.860 mg | 86% | |
| Pantothenic Acid (B5) | 0.760 mg | 13% | |
| Thiamin (B1) | 0.680 mg | 62% | |
| Vitamin B6 | 0.450 mg | 32% | |
| Riboflavin (B2) | 0.190 mg | 14% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.900 g | — | |
| Monounsaturated fat | 0.100 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 6.00 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.