Black Beans vs. Pinto Beans: Which One Do Experts Say Is Better?

Beans may be small, but they can play a big role in a healthy diet. They're staples in Latin American cuisine, and if they're not part of your diet, they probably should be. They are a good source of plant-based protein , fit into many types of dishes, are widely available, and are generally inexpensive compared with other sources of protein.

Both black beans and pinto beans offer an array of benefits, but which one is better for you? Read on to find out.

What's the Difference Between Black Beans and Pinto Beans?

Black beans and pinto beans have many similarities, but they're not the same when it comes to uses in the kitchen.

Black Beans

Cooked black beans have a soft, black skin and a sweet taste. You'll find them in many Central American, South American, and Caribbean dishes.

These beans are good sources of fiber and protein. "That is important because both these nutrients contribute to a feeling of fullness, or satiety, which works to prevent overeating throughout the day and into the evening," says Lena Bakovic, RDN , of Top Nutrition Coaching in Palm Beach Gardens, Florida.

These legumes are also packed with other nutrients and are low in fat, says Stephen Vogel, MD , a family medicine physician with PlushCare in Carrboro, North Carolina. Black beans contain nutrients such as potassium, calcium , magnesium, iron, and zinc.

Plus, they're versatile. "Black beans are sturdy and have a savory flavor, making them a great addition to chilis, salsas, salads, and grain-based dishes," says Jessie Anderson, RDN , who's also at Top Nutrition Coaching, in Fayetteville, North Carolina.

Pinto Beans

Pinto beans have an oval shape and mottled beige and brown coloration that goes away when cooked.

Research in hamsters has shown that pinto beans may help lower levels of high cholesterol . Leaving high cholesterol untreated can increase your risk for cardiovascular disease .

Other studies in animals have found that pinto beans may protect against inflammation, improve blood sugar levels, and have beneficial effects on the gut microbiome , though these findings are preliminary and more studies are needed to know whether the same effects would hold true for humans.

Pinto beans are slightly higher in phosphorus and potassium than black beans but are better sources of calcium. Overall, the nutritional profiles of the two types of beans are similar.

The main way these beans are different is in how they're used in cooking. Whereas black beans are at home in salads or soups or make a great ingredient in a veggie burger, "pinto beans are best known for their soft creamy texture, making them perfect for spreads and dips," Anderson says. They're also often used to make refried beans.

Nutrition Facts: Black Beans vs. Pinto Beans

Here's a closer look at the nutrients in a 1 cup serving of black beans and pinto beans.

Black Beans (1 cup) Pinto Beans (1 cup) Calories 227 kcal 245 kcal Fat 0.93 g 1.11 g Protein 15.2 g 15.4 g Carbohydrates 40.8 g 44.8 g Fiber 15 g 15.4 g

Tips on Adding Black Beans and Pinto Beans to Your Healthy Diet

Both types of beans are nutritious and should be staples in a healthy diet, but neither one outshines the other. "The nutritional differences between black beans and pinto beans are negligible, making both a great addition to meals," Anderson says.

Some easy and delicious ways to add them into your diet:

• Incorporate beans into soup, such as a sweet potato and black bean chili . Bonus: Bean-rich soup recipes tend to incorporate other nutrient-rich veggies, Bakovic says.

• Replace your beef burger with a black-bean burger for a less-expensive, plant-based-protein entrée.

• Toss black beans in a salad to add bulk and extra fiber and protein to a veggie-packed salad .

• Sneak mashed black beans into baked goods, for example as a fat replacement in brownies .

• Use pinto beans in a chili dish alongside chorizo, tomatoes, veggies, and spices.

The Takeaway

Black beans and pinto beans are both great sources of plant-based protein and fiber, fit into many types of dishes, and are easy to find at any grocery store. Both are healthy and have a place in your diet. Whether you choose pinto beans or black beans, you're sure to reap nutritional rewards.

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

1. Health Food Trends - Beans and Legumes. National Library of Medicine . June 22, 2022.
2. All About Beans Nutrition, Health Benefits, Preparation and Use in Menus. North Dakota State University . February 2024.
3. Beans, Black, Mature Seeds, Cooked, Boiled, Without Salt. U.S. Department of Agriculture . April 1, 2019.
4. Tien NA et al. Pinto Beans ( Phaseolus vulgaris L.) Lower Non-HDL Cholesterol in Hamsters Fed a Diet Rich in Saturated Fat and Act on Genes Involved in Cholesterol Homeostasis. Journal of Nutrition . June 2019.
5. Ojo BA et al. Pinto Beans Modulate the Gut Microbiome, Augment Mhc Ii Protein, and Antimicrobial Peptide Gene Expression in Mice Fed a Normal or Western-Style Diet. Journal of Nutritional Biochemistry . February 2021.
6. Beans, Pinto, Mature Seeds, Cooked, Boiled, Without Salt. U.S. Department of Agriculture . April 1, 2019.
7. Now You're Cookin': Beans! North Dakota State University . August 2021.

Meet Our Experts See Our Editorial Policy Meet Our Health Expert Network

Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian , iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible - she can often be found running or hiking, and has completed a marathon in every state.

See full bio

Moira Lawler

Author

Moira Lawler is a journalist who has spent more than a decade covering a range of health and lifestyle topics, including women's health, nutrition, fitness, mental health, and travel. She received a bachelor's degree from Northwestern University's Medill School of Journalism and lives in the Chicago suburbs with her husband, two young children, and a giant brown labradoodle. See full bio See Our Editorial Policy Meet Our Health Expert Network