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Beans and legumes

Cooked pinto beans

Per 100 g (3.5 oz), cooked pinto beans combine 9 g of fiber and 9 g of protein with 143 kcal, a low energy density.

USDA description: Pinto beans, cooked

  • High in fiber
  • May cause bloating

Estimated satietyHow it is calculated

Starting point+1
Low energy density+1
Moderate protein per calorie+1
A lot of fiber per calorie+2

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
11 primary
Data
USDA FDC 175200

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Nutrition facts

Calories
215 kcal per serving
143 kcal per 100 g (3.5 oz)
Protein
13.5 g per serving
9 g per 100 g (3.5 oz)
Carbohydrates
39.3 g per serving
26.2 g per 100 g (3.5 oz)
of which sugars
0.5 g per serving
0.3 g per 100 g (3.5 oz)
Fiber
13.5 g per serving
9 g per 100 g (3.5 oz)
Fat
1 g per serving
0.7 g per 100 g (3.5 oz)
of which saturated
0.2 g per serving
0.1 g per 100 g (3.5 oz)
Water
94.5 g per serving
63 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Beans, pinto, mature seeds, cooked, boiled, without salt (FDC ID 175200), accessed September 23, 2026.

A typical 150 g (5.5 oz, about 1 cup) serving provides about 215 kcal, 13.5 g of protein, and 13.5 g of fiber.

The typical serving (150 g (5.5 oz, about 1 cup)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Pinto beans are a variety of the common bean (Phaseolus vulgaris), and the DLE, the Spanish-language dictionary, records frijol as a word of the Americas, poroto in Argentina, Bolivia, Chile, Ecuador, Paraguay, Peru and Uruguay, and caraota in Venezuela, all meaning judía or alubia. Like any frijol, they work for frijoles de la olla, which the Diccionario de americanismos records in Mexico as beans boiled in water with onion and a little oil and eaten with their broth. This page covers pinto beans boiled without salt, with 143 kcal, 9.01 g of protein and 9 g of fiber per 100 g according to USDA; if you buy them cooked, check the salt on the label.

A 150 g (5.3 oz) serving provides about 215 kcal, 13.5 g of protein and 13.5 g of fiber. The 2025 nutrition advisory on GLP-1 therapy lists beans among the plant protein sources to encourage and suggests eating protein-rich foods first, but also suggests avoiding high-fiber foods in the first few days of treatment and, for constipation, increasing fiber gradually. The NIDDK, part of the U.S. National Institutes of Health, lists legumes, including beans, among the foods that can cause gas, so in those days, and after a dose increase, you can start with a few spoonfuls, pureed or mashed, and build up as you tolerate them. To add protein, pair them with egg or queso fresco.

What the evidence says

A 2014 meta-analysis of 9 trials in Obesity found that meals with pulses, beans among them, produced 31% more satiety than control meals with the same calories, although they did not reduce how much people ate at the next meal. With 9 g of fiber per 100 g and 25% of their energy from protein, they meet the EU conditions for "high fibre" (at least 6 g per 100 g) and "high protein" (at least 20% of energy) claims (Regulation (EC) No 1924/2006). Their 172 µg of folate per 100 g exceed the 60 µg for "high folate", twice the amount required for "source", but their 2.09 mg of iron fall just short of the 2.1 mg for "source of iron" (Regulations (EC) No 1924/2006 and (EU) No 1169/2011). According to the Wegovy (semaglutide) SmPC, in its 68-week trials constipation affected 24.2% of patients, compared with 11.1% on placebo, and flatulence and abdominal distension are among its common adverse reactions.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
May cause bloating
Beans and other legumes, cruciferous vegetables, onions, and carbonated drinks cause gas in some people. Because GLP-1 medications slow down stomach emptying, that bloated feeling can be more noticeable. This is an editorial judgment: many people tolerate these foods well in moderate servings.

Frequently asked questions about cooked pinto beans

How much protein does a 150 g (5.5 oz) serving of cooked pinto beans have?

100 g (3.5 oz) of cooked pinto beans has 9 g of protein. A typical 150 g (5.5 oz) serving has about 13.5 g of protein. That is 6.3 g of protein per 100 kcal.

How many calories are in a 150 g (5.5 oz) serving of cooked pinto beans?

100 g (3.5 oz) of cooked pinto beans has 143 kcal. A typical 150 g (5.5 oz) serving has about 215 kcal. That is a low energy density.

How many grams of fiber are in a 150 g (5.5 oz) serving of cooked pinto beans?

100 g (3.5 oz) of cooked pinto beans has 9 g of fiber. A typical 150 g (5.5 oz) serving has about 13.5 g of fiber. They carry our “High in fiber” tag.

How filling are cooked pinto beans?

Very filling for the calories they provide: our estimated satiety score is 5 out of 5. It is based on: low energy density; moderate protein per calorie; a lot of fiber per calorie. It is an estimate based on its composition, not a measurement in people.

Are cooked pinto beans a good choice on a GLP-1 medication?

Based on our tags, this is what matters about cooked pinto beans on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many grams or ounces are in a serving of cooked pinto beans?

We use 150 g (5.5 oz) as a typical serving, about 1 cup. That amount provides about 215 kcal, 13.5 g of protein, and 13.5 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Beans, pinto, mature seeds, cooked, boiled, without salt (FDC ID 175200).accessed .
  2. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "frijol" (in Spanish).accessed .
  3. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "poroto" (in Spanish).accessed .
  4. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "caraota" (in Spanish).accessed .
  5. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "frijol (frijoles de la olla)" (in Spanish).accessed .
  6. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  7. InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Gas in the Digestive Tract.accessed .
  8. Meta-analysisObesity (Wiley).Li SS, et al. Dietary pulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials. Obesity (Silver Spring). 2014;22(8):1773-1780. doi:10.1002/oby.20782.accessed .
  9. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  10. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  11. Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .