8 Incredible Health Benefits of Pinto Beans—and 4 Tasty Recipes to Try

Despite its small size, the pinto bean is a powerhouse of nutrition. A staple in both the United States and Mexico, pinto beans are packed with nutrients and offer a creamy texture that makes them a perfect ingredient for everything from dips to hearty dishes. With their subtle, earthy flavor, they pair beautifully with a variety of cuisines. Available in both dry and canned forms, pinto beans are a versatile addition to your balanced diet, offering a range of health benefits. Here are just a few of the most notable advantages they provide.

Pinto Bean Health Advantages

How nutritious are pinto beans, exactly? Discover their health benefits below.

Pinto beans support gut health, heart function, and muscle strength.

Looking to boost your gut health? Incorporating pinto beans into your meals can help. “Pinto beans are rich in protein, carbohydrates, and fiber, providing numerous health benefits for your gut, heart, and muscles,” explains Megan Meyer, PhD. A well-planned diet, especially one that includes fiber-rich foods, is key to improving your microbiome and overall gut health.

Pinto beans are a great source of potassium.

“Pinto beans also offer a wealth of essential vitamins and minerals, like potassium,” notes Meyer. “Potassium is crucial for muscle health and regulating blood pressure.” A 100-gram serving of pinto beans (about ⅓ of a can) provides around 275 milligrams of potassium, a level considered high, comparable to other potassium-rich foods like spinach, sweet potatoes, and avocados.

Pinto beans are packed with essential nutrients.

Pinto beans are also an excellent source of phosphorus, a vital mineral. “Phosphorus plays a crucial role in building teeth and bones,” explains Meyer. “It also helps produce ATP, a molecule that provides energy to the body.” Additionally, pinto beans are rich in iron. “Iron is essential for producing hemoglobin, a protein in red blood cells that carries oxygen throughout the body,” Meyer adds. “Iron also plays a role in hormone production.”

Pinto beans boost energy levels.

Feeling low on energy? Pinto beans might be just what you need. The protein in these beans helps fuel your body, while the magnesium content can provide an energy boost. “Magnesium is essential for muscle and nerve function, as well as energy production,” Meyer explains. Pinto beans also contain thiamine, a B vitamin that helps generate energy for the body. “It also supports the creation of new cells,” Meyer notes.

Pinto beans are rich in antioxidants.

“Pinto beans are rich in antioxidants like polyphenols, including catechin, kaempferol, and quercetin,” says Meyer. Antioxidants play a vital role in combating free radicals in the body, which helps protect your cells from harm and may lower the risk of cancer.

Pinto beans are an excellent source of plant-based protein.

"Plant-based protein is gaining popularity, and for good reason," says Melanie Betz, MS, RD. "Replacing meat with plant-based protein sources like pinto beans can help reduce the risk of chronic kidney disease, high blood pressure, and heart disease." By incorporating more pinto beans into your diet, you are adopting a plant-based approach for better health.

Pinto beans provide a significant amount of fiber.

In addition to their numerous health benefits, pinto beans are also an excellent source of fiber, says Betz. “Half a cup of cooked pinto beans offers around 8 grams of fiber, which accounts for 25-30% of your daily fiber needs,” she explains. “Since most people consume only about half of the fiber they should, adding pinto beans to your diet is an excellent way to increase your fiber intake.”

Pinto beans are great for keeping you full.

If you often have trouble feeling satisfied after meals, pinto beans are a perfect addition to your diet, Betz recommends. “Beans provide a balanced mix of fiber and protein, both of which are essential for helping you feel full and content after eating,” she explains. “Beans help curb hunger by keeping you satisfied longer.”

Tasty Ways to Enjoy Pinto Beans

Pinto beans are simple to cook and their mild flavor makes them adaptable to any recipe. These small, light tan beans are incredibly versatile and can be used in a variety of cuisines or swapped in place of other beans of similar size. To lower sodium levels, rinse your canned beans thoroughly, or cook dried pinto beans (often cheaper per volume) on the stove or in a pressure cooker to manage flavor and salt content. However, don’t let the lengthy process of soaking and slow-cooking beans deter you from adding them to your meals. “If you’re pressed for time and seek convenience, canned beans might be a better option, as dried beans can take several hours to prepare,” says Meyer, pointing out the minor nutritional difference between canned and dried pinto beans. Incorporating pinto beans into your weekday meals can be as simple as opening a can and benefiting from all their nutritional perks. Ready to enjoy some pinto beans? Check out these recipes.

Spicy Chorizo and Pinto Bean Soup

Part chili, part soup, this hearty and filling dish comes together in just 20 minutes, perfect for chilly days. If you're avoiding meat, try using a vegan chorizo alternative and opt for vegetable broth instead of chicken broth.

Refried Bean and Cheese Melts

This cozy mollete, a traditional Mexican toast, begins with a baguette or roll that’s been rubbed with garlic, then topped with layers of flavor. Pinto beans, cooked into a delicious refried consistency, pair perfectly with the melted cheese that finishes off this dish.

White Bean and Farro Salad

Top your grain bowl with beans for a sophisticated, neutral tone, plus all the texture and nutrients you need. If you opt for pre-cooked farro or prepare a large batch in advance, this delicious lunch comes together in no time. Add some crumbled feta or a can of tuna for a protein boost.

Skillet Pork Chops and Beans

A can of pinto beans might never appear more refined than in this elegant, dinner-party-ready one-pot meal. You can also swap out the pork for boneless chicken breasts, fish, or even tofu, which will absorb the rich flavors as it cooks in the oven.