58 %
Folate contributes to the normal function of the immune system, to normal blood formation and to the reduction of tiredness and fatigue.
How many calories are in boiled pinto beans?
110kcal
in an 80 g portion
137 kcal per 100 g.
Source: UK CoFID 2021, record 13-107. Checked 5 October 2026.
0.56 gFat
7.1 gProtein
19.1 gCarbohydrate
58 %Daily folate
What’s in an 80 g portion
More than half of a portion is water. The rest is 19.1 g carbohydrate and 7.1 g protein.
- 0.56 gFat
- 7.1 gProtein
- 19.1 gCarbohydrate
- 50 gWater
- 3.2 gMinerals and the rest
About average for beans and lentils
Pinto beans are 137 kcal per 100 g. The 65 beans and lentils in this database average 154.
Pinto beans137
Beans and lentils average154
Low in fat
0.7 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.56 g
Saturates, per portion0.08 g
Vitamins and minerals in pinto beans
One of the 18 recorded reach the “high in” level. Folate leads.
Show all 18 with amounts
Folate0.116 mg, 58 %
Copper0.21 mg, 21 %
Manganese0.4 mg, 20 %
Potassium368 mg, 18 %
Phosphorus120 mg, 17 %
Thiamin (vitamin B1)0.18 mg, 17 %
Iron1.8 mg, 13 %
Magnesium44.8 mg, 12 %
Selenium0.0048 mg, 8.7 %
Vitamin B60.12 mg, 8.6 %
Niacin (vitamin B3)1.4 mg, 8.5 %
Zinc0.8 mg, 8 %
Calcium37.6 mg, 4.7 %
Pantothenic acid (vitamin B5)0.23 mg, 3.9 %
Riboflavin (vitamin B2)0.05 mg, 3.4 %
Vitamin C1.6 mg, 2 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What pinto beans don’t give you. And where to find it.
No recorded vitamin D or vitamin A, and only 2.5 % of the vitamin C reference intake per 100 g.
Vitamin D
0mgin pinto beans
Find it inBloater, grilled500 % per 100 g
Vitamin C
2.5%in pinto beans, per 100 g
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
Tracein pinto beans
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Pinto beans against other beans and lentils
Pinto beans come second for folate here, just behind beans (chick peas, Kabuli, split, dried, raw).
0.18mg
0.145mg
0.132mg
0.13mg
0.1mg
0.042mg
Beans, pinto, dried, boiled in unsalted waterthis page
Beans, red kidney, dried, raw−0.015 mg
Beans, runner, boiled−0.103 mg
All values per 100 g, from the same dataset. Differences are against pinto beans.
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Questions about pinto beans
What the numbers say to the questions people actually search.
How many calories are in a portion of pinto beans?
A typical portion (80 g, a portion of cooked beans) gives 110 kcal. Per 100 g the figure is 137 kcal.
Is pinto beans high in folate?
Yes. Beans, pinto, dried, boiled in unsalted water have 0.145 mg folate per 100 g, 73 % of the NRV, above the 30 % threshold for a “high in” claim.
Does boiling change the sodium in pinto beans?
Yes. Per 100 g, sodium goes from 10 mg raw to 1 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals do pinto beans have most of?
By share of the daily reference intake: folate (0.145 mg, 73 %), copper (0.26 mg, 26 %) and manganese (0.5 mg, 25 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-107, Beans, pinto, dried, boiled in unsalted water, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, a portion of cooked beans, the usual UK portion for beans and lentils. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 65 beans and lentils kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More beans and lentils
From the same group, with calories per 100 g, and the foods with the most folate.
More beans and lentils
Most folate
- Beans, blackeye, whole, dried, raw0.63 mg
- Beans, soya, dried, raw0.37 mg
- Beans, blackeye, whole, dried, boiled0.21 mg
- Liver, chicken, fried1.35 mg
- Liver, chicken, raw0.995 mg
- Giblets, chicken, raw0.53 mg
- Folate guide