Black beans vs Pinto beans: Calories, Protein and Which to Choose
A side-by-side comparison of Black beans and Pinto beans per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Black beans | Pinto beans |
|---|---|---|
| kcal | 132 | 143 |
| Protein | 8.9 g | 9 g |
| Carbohydrates | 23.7 g | 26.2 g |
| Sugar | 0.3 g | 0.3 g |
| Fibre | 8.7 g | 9 g |
| Fat | 0.5 g | 0.7 g |
| Sodium | 1 mg | 1 mg |
| Nutrient | Black beans | Pinto beans |
|---|---|---|
| kcal | 132 | 143 |
| Protein | 8.9 g | 9 g |
| Carbohydrates | 23.7 g | 26.2 g |
| Sugar | 0.3 g | 0.3 g |
| Fibre | 8.7 g | 9 g |
| Fat | 0.5 g | 0.7 g |
| Sodium | 1 mg | 1 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Both have practically the same protein per 100 g.
- Calories per 100 g are similar.
Swap equivalents
- 100 g of Black beans has the same calories as 90 g of Pinto beans.
- For the protein in 100 g of Black beans, you need 100 g of Pinto beans.
Frequently asked questions
Which is better: Black beans or Pinto beans?
It depends on your goal. Per 100 g, Black beans has 132 kcal and 8.9 g of protein; Pinto beans has 143 kcal and 9 g. Both have practically the same protein per 100 g. Calories per 100 g are similar. Both fit a balanced diet — the daily total is what matters.
Can I swap Black beans for Pinto beans?
Yes. To keep calories the same, swap 100 g of Black beans for about 90 g of Pinto beans. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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