Pinto Beans (Cooked, with Salt)
Pinto beans are a versatile and nutritious legume that provides an excellent source of plant-based protein, fiber, and essential minerals. These mature seeds of the Phaseolus vulgaris plant are widely used in various cuisines, offering a mild flavor and creamy texture when cooked. Pinto beans, when prepared with salt, provide a hearty and filling addition to any meal, from soups and stews to salads and side dishes. Below is a breakdown of the nutritional content and health benefits of cooked pinto beans with salt:
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 143 kcal |
| Protein | 9.01 g |
| Total Fat | 0.65 g |
| Saturated Fat | 0.109 g |
| Carbohydrates | 26.22 g |
| Fiber | 9.0 g |
| Sugar | 0.34 g |
| Calcium | 46.0 mg |
| Iron | 2.09 mg |
| Magnesium | 50.0 mg |
| Phosphorus | 147.0 mg |
| Potassium | 436.0 mg |
| Sodium | 238.0 mg |
| Zinc | 0.98 mg |
| Copper | 0.219 mcg |
| Manganese | 0.453 mg |
| Selenium | 6.2 mcg |
| Vitamin C | 0.8 mg |
| Thiamin (B1) | 0.193 mg |
| Riboflavin (B2) | 0.062 mg |
| Niacin (B3) | 0.318 mg |
| Vitamin B6 | 0.229 mg |
| Folate | 172.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.94 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Pinto beans are naturally free from common allergens such as dairy, eggs, and gluten. However, they are legumes, so individuals with legume allergies should exercise caution. Pinto beans prepared with added salt contain sodium, which may be a concern for those on sodium-restricted diets.
Dietary Preferences:
Pinto beans are suitable for a variety of dietary preferences, including:
- Vegetarian and Vegan diets: As a plant-based protein source, pinto beans are an excellent choice for those avoiding animal products.
- Gluten-Free diets: Pinto beans are naturally gluten-free, making them a safe option for those with celiac disease or gluten sensitivities.
- High-Fiber diets: With 9 grams of fiber per 100 grams, pinto beans are a good option for individuals looking to increase their fiber intake for digestive health and satiety.
- Low-Fat diets: With only 0.65 grams of total fat, pinto beans are suitable for low-fat and heart-healthy diets.
Health Benefits:
- Rich in Protein: Pinto beans offer 9.01 grams of protein per 100 grams, making them an excellent choice for vegetarians and vegans to meet their protein needs.
- High in Fiber: The high fiber content (9.0 grams per 100 grams) supports digestive health, helps regulate blood sugar levels, and promotes a feeling of fullness.
- Source of Essential Minerals: Pinto beans are a good source of magnesium, iron, potassium, and phosphorus, essential for bone health, energy production, and muscle function.
- Rich in Folate: With 172 mcg of folate, pinto beans are beneficial for pregnant women and those looking to support their cardiovascular health.
- Low in Saturated Fat: Pinto beans are low in saturated fats, making them heart-healthy and suitable for maintaining healthy cholesterol levels.
Conclusion:
Pinto beans are a nutritious and affordable food that offers numerous health benefits. Their high protein and fiber content, along with essential minerals and vitamins, make them a valuable addition to any diet. Whether enjoyed in a simple side dish or as part of a more elaborate meal, pinto beans provide a satisfying and healthy choice for a variety of dietary needs.
