208 %
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 pinto beans?
262kcal
in an 80 g portion
327 kcal per 100 g.
Source: UK CoFID 2021, record 13-106. Checked 5 October 2026.
1.3 gFat
16.9 gProtein
45.7 gCarbohydrate
208 %Daily folate
What’s in an 80 g portion
More than half of a portion is carbohydrate.
- 1.3 gFat
- 16.9 gProtein
- 45.7 gCarbohydrate
- 8.5 gWater
- 7.7 gMinerals and the rest
Above average for beans and lentils
Pinto beans are 327 kcal per 100 g. The 65 beans and lentils in this database average 154.
Pinto beans327
Beans and lentils average154
Low in fat
1.6 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion1.3 g
Saturates, per portion0.16 g
Vitamins and minerals in pinto beans
Ten of the 19 reach the “high in” level, led by folate.
Also high in
None recorded
- Vitamin D
- Vitamin B12
Show all 19 with amounts
Folate0.416 mg, 208 %
Copper0.69 mg, 69 %
Potassium1072 mg, 54 %
Phosphorus352 mg, 50 %
Thiamin (vitamin B1)0.54 mg, 49 %
Manganese0.88 mg, 44 %
Magnesium136 mg, 36 %
Iron4.3 mg, 31 %
Selenium0.0144 mg, 26 %
Vitamin B60.36 mg, 26 %
Niacin (vitamin B3)3.8 mg, 24 %
Zinc2 mg, 20 %
Calcium104 mg, 13 %
Riboflavin (vitamin B2)0.15 mg, 11 %
Pantothenic acid (vitamin B5)0.61 mg, 10 %
Vitamin C5.6 mg, 7 %
Vitamin A0.0008 mg, <1 %
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”.
What pinto beans don’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only under 1 % of the vitamin A reference intake per 100 g.
Vitamin D
0mgin pinto beans
Find it inBloater, grilled500 % per 100 g
Vitamin B12
0mgin pinto beans
Find it inLiver, ox, raw4400 % per 100 g
Vitamin A
<1%in pinto beans, per 100 g
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
Per 100 g, pinto beans have the most folate of the 5 here, ahead of beans (chick peas, Kabuli, split, dried, raw).
0.52mg
0.18mg
0.145mg
0.132mg
0.13mg
Beans, pinto, dried, rawthis page
Beans, broad, whole, raw−0.375 mg
Beans, red kidney, dried, raw−0.39 mg
All values per 100 g, from the same dataset. Differences are against pinto beans.
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Questions about pinto beans
The questions people ask about pinto beans, answered from the dataset.
How many calories are in a portion of pinto beans?
A typical portion (80 g, a portion of cooked beans) gives 262 kcal. Per 100 g the figure is 327 kcal.
Is pinto beans high in folate?
Yes. Beans, pinto, dried, raw have 0.52 mg folate per 100 g, 260 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do pinto beans have most of?
By share of the daily reference intake: folate (0.52 mg, 260 %), copper (0.86 mg, 86 %) and potassium (1340 mg, 67 %) per 100 g.
Are pinto beans a good source of protein?
Beans, pinto, dried, raw have 21.1 g protein per 100 g, 27 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-106, Beans, pinto, dried, raw, 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