Kidney Beans vs. Pinto Beans | Nutrition With Juliana

With plant-based protein sources increasing in popularity, beans remain one of the most affordable, accessible, and nutrient dense foods to incorporate into our diets. Yet, with so many varieties to choose from, you may be wondering which is the best choice?

Let’s take a closer look at kidney beans vs. pinto beans, comparing their nutrition, culinary uses, and health benefits.

Nutrient breakdown:

Here is a side-by-side comparison of the nutrient profile for a 1 cup serving of kidney beans vs. pinto beans (cooked).

Nutrient	Kidney beans	Pinto beans
Calories	225	245
Protein	15 g	15 g
Fibre	13 g	15 g
Carbohydrates	40 g	45 g
Fat	1 g	1 g
Iron	5.2 mg	3.6 mg
Folate	230 mcg (58% of DV)	294 mcg (74% of DV)
Magnesium	80 mg (19% of DV)	85 mg (21% of DV)

Key takeaways:

Pinto beans have more fibre, folate and magnesium.
Kidney beans are slightly lower in calories and contain more iron.
Both pinto and kidney beans contain the same amounts of fat and protein.
Overall, kidney beans and pinto beans have very similar nutrient profiles.

Health Benefits:

Consuming beans regularly has been shown to decrease common nutrient deficiencies such as iron, folate, and magnesium.

Beans are also low on the glycemic-index, meaning that they help to stabilize blood sugar levels due to their high fibre content.

Why Fibre Matters

Fibre plays an important role in our diet and overall heath by:

Helping lower blood cholesterol and reduce cardiovascular disease risk
Supporting gut health by feeding beneficial bacteria
Promoting digestion and regularity
Keeping you fuller for longer, which can help with appetite regulation

Culinary Uses:

Kidney beans

Kidney beans have a firmer texture, making them ideal for dishes that require longer cooking times or need to hold their shape.

Great uses include:

Soups and Stews
Chili
Rice dishes
Bean salads

Pinto beans

Pinto beans are softer and creamier, breaking down more easily when cooked.

They work well as:

A natural thickener for soups and stews
Refried beans
Fillings for tacos or burritos
Creamy dips or spreads
Can also be used in bean salads

Easy Ways to Eat More Beans

I love encouraging patients to add beans whenever possible. They're one of the easiest nutrition upgrades you can make.

Try these simple ideas:

Soup upgrade: Have a soup recipe you love? Add a can of beans for extra fibre and protein
Don’t love the texture? Blend the beans into the soup or sauce for a smoother consistency
Burrito or grain bowls: Add kidney or pinto beans to burrito bowls, salads, or rice bowls
Sauce boost: Blend white or pinto beans into pasta sauces or dips for creaminess.

Bottom Line

Both kidney beans and pinto beans are nutritious, affordable, and versatile options. Since their nutrition profiles are very similar, the best choice is the one you enjoy most and will eat more often. Choose the bean you love and focus on incorporating it into your meals regularly and remember variety is always best!

FAQs:

Can I substitute kidney beans with pinto beans, or vice versa?

Yes, you can use kidney beans and pinto beans interchangeably in most recipes, although the taste and texture may differ slightly.

How much fibre should I eat per day?

It is recommended that women consume 25 g and men consume 30 g of fibre per day. Eating one cup of kidney or pinto beans can provide you with about 50% of your daily fibre!

Are canned beans as nutritious as dried beans?

Yes, canned beans are just as nutritious as dried beans, although canned beans are often higher in sodium. Tips to reduce the sodium content of canned beans are to rinse them, as this can reduce up to 40% of the sodium. You can also look for low-sodium or no salt added options.

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Written by: Serena Coppolella, Nutrition Student

Edited by: Juliana Crimi, RD, MHSc