Kidney Beans vs Pinto Beans: A Complete Nutrition Guide
Written by Isabel Vasquez RD, LDN
Kidney and pinto beans have a lot in common, but they’re not the same. You may wonder…what’s the difference between kidney and pinto beans?
For one, kidney beans are larger, dark red, kidney-shaped beans. Pinto beans are smaller beans that are tan-colored and oval-shaped. They have brown speckles.
As a dietitian, I can assure you they’re both nutrient-dense beans packed with fiber, plant protein, vitamins, and minerals. However, there are some minor nutrition differences between the two. The bigger difference, though, is what dishes they work best in.
Keep reading to learn the nutrition, differences, similarities, and uses for kidney vs pinto beans!
Kidney Beans Nutrition
Kidney beans are a good source of plant-based protein, fiber, and micronutrients. Here is the nutritional content of ½ cup (89 grams) of cooked kidney beans, per the USDA:
Carbs: 28 grams
Fiber: 8.5 grams (30% daily value)
Protein: 9 grams
Fat: 0 grams
Sodium: 2 milligrams
Iron: 2.6 milligrams (14% daily value)
Magnesium: 40 milligrams (9% daily value)
Phosphorus: 125 milligrams (10% daily value)
Copper: 0.21 milligrams (24% daily value)
Manganese: 0.42 milligrams (18% daily value)
Folate: 115 milligrams (29% daily value)
Pinto Beans Nutrition
Pinto beans are also rich in plant-based protein, fiber, and micronutrients, with slight variations compared to kidney beans. Here is the nutritional content of ½ cup (86 grams) of cooked pinto beans, per the USDA:
Carbs: 22 grams
Fiber: 7.7 grams (28% daily value)
Protein: 8 grams
Fat: 0 grams
Sodium: 1 milligrams
Iron: 1.8 milligrams (10% daily value)
Magnesium: 43 milligrams (10% daily value)
Phosphorus: 126 milligrams (10% daily value)
Copper: 0.19 milligrams (21% daily value)
Manganese: 0.39 milligrams (17% daily value)
Folate: 147 milligrams (37% daily value)
Differences and Similarities Between Kidney and Pinto Beans
Macronutrients
Kidney beans are a little higher in carbs than pinto beans. To be exact, ½ cup serving of kidney beans has 6 more grams of carbs than the same serving of pinto beans. All in all, it’s a pretty negligible difference that won’t impact most people.
In terms of protein and fat, kidney and pinto beans are virtually the same. You’ll get 8–9 grams of protein per ½ cup serving and no fat. This plant protein can help you feel full and support muscle health.
Fiber
Kidney beans have a little more fiber than pinto beans. Each ½ serving has about one more gram of fiber.
That said, whether you eat kidney or pinto beans, you’ll be getting plenty of fiber—28–30% of the daily value, to be precise—which can help lower cholesterol, stabilize blood sugars, and improve digestion, per the CDC.
Micronutrients
As you can see from the nutrition facts above, kidney beans are higher in iron and copper, while pinto beans are higher in magnesium and folate.
Still, both kidney and pinto beans are good sources of a bunch of vitamins and minerals including phosphorus, iron, magnesium, selenium, folate, and more.
These nutrients are important for things like:
And more!
Uses
Since kidney beans are a hearty bean, they’re often used in soups, chilis, salads, or stews. They’re also used in New Orleans cuisine to make red beans and rice.
Pinto beans are very common in Mexican cuisine. They’re the go-to for making refried beans since they break down pretty easily.
Both pinto and kidney beans can also be used to make habichuelas guisadas—stewed beans.
Nutritious Meals With Kidney and Pinto Beans
Kidney beans are used in many different cultural cuisines. Some examples of nutritious meals with kidney beans include:
New Orleans red beans and rice. A Louisiana staple, this dish features kidney beans cooked with andouille sausage, onions, peppers, and spices.
Rajma (Indian kidney bean curry). India has a version of kidney beans, too. This dish features kidney beans prepared with herbs, Indian spices, ghee, cilantro, sugar, chile peppers, and ginger. It’s usually served with rice and roti.
Bean salad. Kidney beans work well in salads, too. For example, you can enjoy a Mediterranean-inspired bean salad with kidney beans, chickpeas, cucumbers, tomatoes, red onion, feta cheese, kalamata olives and Greek dressing.
Some popular dishes with pinto beans include:
Sopa tarasca: This is a Mexican soup made with pinto beans, avocado, queso fresco, onion, garlic, tomato, ancho peppers, and spices. It’s usually served with corn tortilla strips.
Mexican refried beans. Usually served as a side dish, a tostada topping, or a burrito filling. If you don’t have time to make them from scratch, consider buying them canned.
Both kidney and pinto beans can be used to make habichuelas guisadas, stewed beans popular in the Dominican Republic and Puerto Rico.
Final Thoughts
If you’re wondering which is better, kidney or pinto beans, there’s no clear winner. Both are super nutritious foods full of fiber, plant protein, vitamins, and minerals!
When deciding between the two, the biggest difference is their texture and best uses. Kidney beans are thicker and heartier, so they work well in soups and stews. Pinto beans are more mashable, making them the go-to for Mexican refried beans.
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