How many carbs are in pinto beans?
One cup of cooked pinto beans has about 45g of carbohydrate and 29g of net carbs. They are the most common bean in Mexican-American cooking and the base for most refried beans.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup cooked (171g) | 44.8g | 15.4g | 29.4g |
| 100 grams | 26.2g | 9.0g | 17.2g |
Net carbs
One cup of pinto beans has about 29g of net carbs, which is total carbs (45g) minus fiber (15g). Pinto beans, like most legumes, have a high fiber-to-carb ratio that results in a low glycemic index despite high total carbs. See the net carbs guide.
Glycemic index of pinto beans
The glycemic index of pinto beans is about 39. Pinto beans have a low glycemic index. The high soluble fiber and resistant starch slow starch digestion. Refried pinto beans have a slightly higher GI because mashing accelerates digestion, though the lard or oil in refried beans slows it back down somewhat.
For diabetes
One cup of pinto beans has 45g of total carbs but a low GI of 39. The slow glucose release makes pinto beans a much more blood-sugar-friendly choice than tortillas, rice, or chips even though the raw carb numbers seem high. A half-cup side serving (about 22g of carbs) is more manageable. Refried beans add lard and sometimes sugar, so check ingredients. Count total carbs for dosing. See the diabetes carb-counting guide.
Keto and low carb
One cup of pinto beans has about 29g of net carbs. They do not fit keto. Refried beans are similarly too high in net carbs for standard keto.
Good to know
Pinto beans get their name from their beige skin spotted with reddish-brown markings before cooking (pinto means 'painted' in Spanish). The spots disappear when cooked, and the beans turn a uniform pinkish-brown. Dry pinto beans double or slightly more in weight when soaked and cooked: one cup dry (about 200g) yields roughly 2.5 cups cooked. Refried beans are made by mashing cooked pinto beans and frying them in fat, which concentrates calories but does not dramatically change the carb density.
Full nutrition (per 100g)
- Calories: 143.0 kcal
- Carbohydrate: 26.22g
- Fiber: 9.0g
- Sugars: 0.34g
- Protein: 9.01g
- Fat: 0.65g
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Get the appFrequently asked questions
How many carbs are in pinto beans?
One cup of cooked pinto beans (171g) has about 45g of carbohydrate. A half-cup serving has about 22g of carbs.
How many net carbs are in pinto beans?
One cup has about 29g of net carbs, which is total carbs (45g) minus about 15g of fiber.
Are pinto beans good for diabetics?
Yes. Despite 45g of total carbs, the GI of 39 produces a slow, gradual glucose rise. They are a better choice than equivalent amounts of rice or tortilla.
Are pinto beans keto?
No. One cup has about 29g of net carbs. Beans are generally too high for standard keto.
How many carbs are in refried beans?
A half-cup of canned refried beans typically has 20 to 25g of total carbs and 13 to 16g of net carbs. Lard-free versions are similar in carbs.