Beans, pinto vs Beans, black
Side-by-side nutrition comparison per serving. See which fits your goals better.
Pinto beans and black beans are the foundation of Mexican and Latin American cuisine, and their nutritional profiles are nearly interchangeable. Pinto beans deliver 143 calories per 100g cooked with 9.01g protein, 26.2g carbs, and 9g fiber. Black beans provide 132 calories with 8.86g protein, 23.7g carbs, and 8.7g fiber. Both are exceptional plant protein and fiber sources.
The small differences that exist favor pinto beans slightly on fiber (9g vs 8.7g) and protein (9.01g vs 8.86g). Black beans lead on antioxidant content — their dark pigment contains anthocyanins that pinto beans lack. For cardiovascular health specifically, black beans may have a slight edge due to these antioxidant compounds.
In practice, the choice between pinto and black beans is almost entirely about recipe context and personal preference. Pinto beans mash beautifully for refried beans and provide a creamier texture in burritos. Black beans hold their shape better in salads, salsas, and rice bowls. Having both in your pantry ensures you can handle any bean-based recipe without compromise.
Pro tip
Make refried beans from scratch with pinto beans: mash cooked pintos with a fork in a skillet with a teaspoon of olive oil, cumin, and garlic. It takes 5 minutes and tastes dramatically better than canned refried beans while avoiding the lard and excess sodium in most commercial versions.
Quick Verdict
Best for weight loss
Beans, black
Best for muscle gain
Beans, pinto
Best for low-carb
Beans, black
Macro Comparison
Beans, pinto: 100g (100g) | Beans, black: 100g (100g)
143
Beans, pinto
132
Beans, black
9.01g
Beans, pinto
8.86g
Beans, black
26.2g
Beans, pinto
23.7g
Beans, black
0.65g
Beans, pinto
0.54g
Beans, black
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
25%
Beans, pinto
27%
Beans, black
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| Nutrient | Beans, pinto | Beans, black |
|---|---|---|
| Calories | 143 | 132 |
| Protein | 9g | 8.9g |
| Carbs | 26.2g | 23.7g |
| Fat | 0.7g | 0.5g |
| Fiber | 9g | 8.7g |
| Sugar | 0.34g | 0.32g |
| Sodium | 238mg | 237mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.11g | 0.14g |
| Potassium | 436mg | 355mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0.8mg | 0mg |
| Calcium | 46mg | 27mg |
| Iron | 2.09mg | 2.1mg |
Which Should You Choose?
For weight loss
Choose Beans, black. With 132 calories and 8.86g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Beans, pinto. Beans, pinto delivers 9.01g protein per serving — 0.2g more than Beans, black.
For low-carb diets
Choose Beans, black with 23.7g carbs per serving.
Beans are one of the most nutritionally complete affordable foods available. Sunn helps you incorporate legumes regularly and see how they boost your daily fiber and protein without straining your grocery budget.
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Take the free quizCommon Questions
Is Beans, pinto or Beans, black better for weight loss?
For weight loss, Beans, black is the better choice. Beans, pinto has 143 calories and 9.01g protein per serving, while Beans, black has 132 calories and 8.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Beans, pinto or Beans, black?
Beans, pinto has more protein per serving. Beans, pinto provides 9.01g and Beans, black provides 8.86g of protein.
Can I eat both beans, pinto and beans, black together?
Yes! Combining beans, pinto and beans, black gives you 275 calories and 17.869999999999997g protein. This combination can work well as part of a balanced meal.