Pinto Beans (Canned, with Liquid)
Pinto beans are a nutritious legume that is commonly used in various dishes around the world. These beans are harvested when mature and packed in a convenient canned form, preserving both their texture and flavor. Pinto beans offer a rich source of plant-based protein, dietary fiber, and essential minerals, making them a great choice for both vegetarians and meat-eaters alike.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 82 kcal |
| Protein | 4.6 g |
| Total Fat | 0.56 g |
| Saturated Fat | 0.116 g |
| Carbohydrates | 15.18 g |
| Dietary Fiber | 4.6 g |
| Sugars | 1.02 g |
| Calcium | 47 mg |
| Iron | 1.47 mg |
| Magnesium | 33 mg |
| Phosphorus | 92 mg |
| Potassium | 276 mg |
| Sodium | 146 mg |
| Zinc | 0.56 mg |
| Copper | 0.162 mcg |
| Manganese | 0.318 mg |
| Selenium | 3.7 mcg |
| Vitamin C | 0.7 mg |
| Thiamin (B1) | 0.052 mg |
| Riboflavin (B2) | 0.016 mg |
| Niacin (B3) | 0.268 mg |
| Vitamin B6 | 0.135 mg |
| Folate (B9) | 24 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.55 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Pinto beans, in their canned form, typically contain no common allergens. However, it is always important to check the label for any added ingredients that could pose a risk, such as preservatives or seasonings, which may contain allergens like sulfites or soy.
Dietary Preferences
- Vegetarian: Pinto beans are naturally plant-based, making them an excellent option for vegetarians and vegans.
- Gluten-Free: Pinto beans are inherently gluten-free, but it’s advisable to ensure that the canned variety is processed in a gluten-free facility to avoid cross-contamination.
- Low Sodium Option: Pinto beans in a can may contain added salt, so if you are monitoring your sodium intake, look for low-sodium or no-salt-added varieties.
Health Benefits and Advice
Pinto beans are an excellent source of plant-based protein, making them a great option for those looking to increase their protein intake without relying on animal products. Additionally, their high fiber content promotes digestive health and can aid in maintaining healthy cholesterol levels. These beans are also rich in essential minerals, including potassium, iron, and magnesium, which are important for maintaining good heart and bone health.
To maximize the health benefits, it’s best to use canned pinto beans without added sugar or preservatives. If you’re watching your sodium intake, rinsing the beans under cold water can help reduce the salt content. Pinto beans are versatile and can be used in soups, salads, burritos, chili, or simply enjoyed as a side dish.
Conclusion
Pinto beans are a nutritious and versatile ingredient that can be incorporated into a wide range of dishes. Their impressive nutrient profile, including protein, fiber, and essential minerals, makes them an ideal choice for healthy eating. Whether you’re looking for a quick addition to a meal or a hearty base for a variety of recipes, canned pinto beans are a convenient and healthy option that supports a balanced diet.
