Putting together your weight loss diet can be a challenge with all the possibilities. What about pinto beans, are they good for weight loss or fattening?
Pinto beans are a popular type of bean. You can eat this legume in a wide variety of ways. Pinto beans are normally gluten-free but it’s always smart to check the packaging to make sure they didn’t come into contact with foods containing gluten.
Like many legumes, many people will benefit in terms of weight loss by eating more pinto beans. Find out just how good pinto beans are and how they compare to other beans for weight loss.
Micronutrients in pinto beans
The first thing to look at is the amount of micronutrients in pinto beans.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of boiled pinto beans provides you with approximately (1):
- Folate: 43% of the DV (Daily Value)
- Manganese: 23% of the DV
- Phosphorus: 15% of the DV
- Thiamin: 13% of the DV
- Iron: 12% of the DV
- Magnesium: 12% of the DV
- Potassium: 12% of the DV
- Vitamin B6: 11% of the DV
- Copper: 11% of the DV
- Selenium: 9% of the DV
- Zinc: 7% of the DV
- Vitamin E: 5% of the DV
- Calcium: 5% of the DV
And a few others in smaller amounts. These are great amounts of vitamins and minerals per 100 grams compared to many other whole foods.
If you have trouble reaching your daily vitamin and mineral goals pinto beans can be a good food to add to your diet.
Pinto beans also contain anti-oxidants. These are substances that help your body deal with oxidative stress, damage that occurs from day to day. It is not entirely clear if and to what extent antioxidants help weight loss.
Fiber in pinto beans for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Pinto beans contain around 9 grams of fiber per 100 grams.
This is a very big amount compared to many other foods. For most people more fiber is a good thing for weight loss.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in pinto beans you can reduce the time you spend craving for food a very big amount.
Protein in pinto beans for weight loss
Another thing in food that can help you on your weight loss journey is the amount of protein in it.
Pinto beans contain about 9 grams of protein per 100 grams. To compare, there are about 25.4 grams per 100 grams in salmon (2). Pinto beans are a decent source of plant-based protein but also a decent source of protein in general.
Protein is considered to be the most filling of the 3 macronutrients. Eating enough protein will also help you prevent muscle loss. Muscle helps you burn extra calories throughout the day which is very good for weight loss. Protein calories also take your body more calories to process than calories from carbs and fats.
The amount of protein in pinto beans is decent for a plant-based source of protein. You will most likely also need protein from other foods but some pinto beans can get you started towards your daily goals.
Do keep in mind that overdoing it with protein isn’t good either.
Are pinto beans good for losing weight?
To know whether or not you can eat pinto beans while trying to lose weight you still need a final piece of the puzzle. The number of calories in pinto beans.
Pinto beans contain around 143 calories per 100 grams. 106 of these calories come from the carbohydrates (26.2 g per 100 grams of which 9 g fiber).
You might be able to fit in some pinto beans but they are generally not suited for low carb diets like the keto diet.
The number of calories in pinto beans is higher than most vegetables and fruits but even with that in mind this number is low compared to many other foods. Compared to other beans, pinto beans are slightly above average in calories.
Together with the big amount of fiber and a nice amount of protein this means that pinto beans can help you feel fuller without adding that many calories to your diet.
This can help you avoid higher-calorie foods. And for most people that, and thus adding pinto beans to their daily diet, is enough to help them lose weight.
In theory, you can overdo it with pinto beans in terms of calories, in that case they could be fattening. In reality, you will likely feel too full before you reach that point with pinto beans.
Do keep in mind that some people are allergic to pinto beans. These inviduals should avoid this food anyway.
Pinto beans vs other beans for weight loss
You now know how good pinto beans are for weight loss but how do they compare to certain other beans? Find out how good pinto beans are for weight loss vs black beans, kidney beans, and navy beans.
Pinto beans vs black beans
The first comparison is between pinto beans and black beans. If you look at the calorie amounts you can see that black beans contain slightly fewer. Pinto beans contain around 143 calories per 100 grams vs the 132 calories per 100 grams in black beans (3).
Black beans contain around 8.7 grams of fiber per 100 grams. A negligible amount lower than the 9 grams of fiber per 100 grams in pinto beans. Black beans contain about 8.9 grams of protein per 100 grams. These two foods have similar amounts of vitamins and minerals.
Pinto beans will have a very similar effect on weight loss as black beans.
Pinto beans vs kidney beans
There is also a difference in the amount of fiber in these beans. Pinto beans have about 9 grams of fiber per 100 grams vs kidney beans with 6.4 grams. Kidney beans are also lower in protein, 8.7 grams per 100 grams. The amount of vitamins and minerals in these two legumes is similar.
The difference when it comes to weight loss is difficult to predict. Pinto beans are slightly higher in calories than kidney beans but also a good amount higher in the important weight loss nutrient fiber.
Pinto beans vs navy beans
Lastly the comparison between pinto beans and navy beans. Navy beans are about the same in calories as pinto beans, 140 calories per 100 grams (5).
Navy beans contain around 10.5 grams of fiber per 100 grams so higher than pinto beans. Navy beans do contain slightly less protein, 8.2 grams per 100 grams. In terms of vitamins and minerals these two foods are similar.
The difference will not be that big but navy beans are likely slightly better for weight loss than pinto beans.
Chart of pinto beans vs other popular beans
All in all, the differences between these beans won’t make that much of a difference when it comes to losing weight. If you like all these beans equally you might as well choose the alternatives that are slightly better for weight loss.
The amount of vitamins and minerals in the foods does matter for weight loss and health but you can’t simplify that in one number. You can check out the numbers for pinto beans (1), black beans (3), kidney beans (4), and navy beans (5) to compare.
|Values Per 100g||Pinto Beans||Black Beans||Kidney Beans||Navy Beans|
|Calories||143 calories||132 calories||127 calories||140 calories|
|Fiber||9 g||8.7 g||6.4 g||10.5 g|
|Protein||9 g||8.9 g||8.7 g||8.2 g|