If you enjoy cooking with lentils and beans and like to include a variety of them in your diet, chances are you have come across pinto beans and black beans. If you, like me, have wondered, black beans vs. pinto beans: which is healthier?, then you are in the right place. Join me as we take a closer look at the nutrients, taste, and overall flavor profile.
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While mung bean curry and chickpea coconut curry are my go-to comfort foods, I have been on a mission to expand my bean repertoire.
Black Beans vs. Pinto Beans: A quick comparison
Before we dive into the details, here is a quick overview of how these two pantry staples compare:
| Feature | Black Beans | Pinto Beans |
| Flavor profile | Earthy, meaty | Creamy, nutty |
| Texture | Firm; holds its shape when cooked | Soft; breaks down easily |
| Best Use | Salads, tacos, and black bean soup | Stew, soup, refried beans, and chili |
| Nutrition Highlight | High in anthocyanins (antioxidants) | High in folate (heart health) |
| Can I Swap Them? | Yes, but the dish will be firmer | Yes, but the dish will be creamier |
For easier navigation, I have organized this article into sections. Feel free to use the links below to jump to the section you want to read first.
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Which Bean Should You Choose?
Since both these beans are relatively new to me, I've been seeking answers to the many questions that have arisen:
- What is the difference between pinto beans and black beans?
- Which one is healthier, and why?
- Do black beans and pinto beans taste the same?
- Can I swap one for the other in a recipe?
To find the answers, I took a closer look at their origins, nutrition profiles, and health benefits. My goal was simple: to figure out which bean is the better choice.
Pinto beans: Origin, Nutrition, Taste, and Uses
Pinto beans are a type of beans that are common and a popular pantry staple around the world.
They belong to the types of beans known as mottled beans, which have beautiful speckled patterns on their surface. Once cooked, these patterns disappear, and the beans turn a uniform pink color.
Origins
Pinto beans are native to Mexico and have been cultivated by early Mexican and Peruvian civilizations for thousands of years.
They belong to the Fabaceae plant family, the same family as borlotti beans, which are also part of the mottled bean group. Cousins, eh?
By the way, borlotti beans are also known as cranberry beans and rosecoco beans-they make this couscous recipe so, so delicious!
Today, pinto beans are grown around the world and are known by different names. In some English-speaking regions, they are called speckled beans. In Spanish, they are frijoles pintos, and in Portuguese, feijão carioca.
Keep reading to know what they are called in India.
Pinto Beans Nutrition and Health Benefits
Pinto beans are incredibly nutritious. They are rich in plant protein, which supports the immune system and helps maintain healthy bones and hair. They are also an excellent source of B-complex vitamins and folate.
According to the National Institutes of Health (NIH), folate plays an important role in maintaining healthy cells and tissues.
Pinto beans' nutrition facts: 1 cup of cooked pinto beans provides about 15 grams of protein and fiber, around 45 grams of carbohydrates, and less than 1 gram of fat.
Do read the section below for a more detailed breakdown of pinto beans' nutrition.
Did you know? Pinto beans contain some of the highest fiber levels among beans and are also the most widely consumed beans in the United States.
What do pinto beans taste like?
Pinto beans have a creamy, nutty, and mild flavor. They become soft and break down easily in a dish. This makes them excellent at absorbing spices and seasonings. They soak and cook faster than many other dried beans.
Uses of pinto beans
These beans are widely used in American, Tex-Mex, and Latin American cooking.
Their creamy texture works beautifully in dips, soups, mashed bean dishes, and fillings. Rice with pinto beans is a classic comfort meal in many households.
Fun fact for my fellow Indians: Pinto beans are known as chitri or chitra rajma in Hindi and are cultivated in Jammu and Kashmir. The word chitri means patterned or speckled.
Read the section below to learn more about swapping one for the other and when not to.
Black Beans Flavor Profile and Popular Dishes
Black beans are a type of legume also known as black turtle beans. Like pinto beans, they belong to the common bean species Phaseolus vulgaris. These beans are small and oval-shaped, with a matte black exterior and a creamy ivory interior.
Origins
Black beans, like pinto beans, are native to Mexico and have been cultivated in Central and South America for thousands of years. They are also known as frijoles negros and caviar criolla in different regions.
It is believed that they are called black turtle beans because of their shape and hard shell, similar to that of a turtle's shell.
Today, black beans are widely used in Mexican, Brazilian, Caribbean, Creole, and Cajun cuisines. Popular dishes include Cuban rice and beans and Brazilian black bean stew.
Read on to discover how I like to cook them in Indian recipes. You might enjoy them prepared this way, too.
Black Beans Nutrition and Health Benefits
Like most legumes, black beans are highly nutritious. They are a great source of plant-based protein and provide steady, low-fat energy. They are also rich in important minerals such as magnesium, potassium, and iron.
Nutrition facts of black beans: 1 cup of cooked black beans provides about 16 grams of protein, 14 grams of fiber, around 40 grams of carbohydrates, and less than ½ gram of fat.
Do read the section below for a more detailed breakdown of black beans' nutrition.
What do black beans taste like?
Black beans have a deep, earthy flavor and hold their shape well when cooked. Because of their firm texture, they work beautifully in black bean soup, hearty stews, curries, and rice dishes.
Uses of black beans
Brazilian Feijoada, a favorite in Brazil, is a stew that is traditionally made only with black beans.
Since they retain their shape well, canned black beans are perfect for quick salads and simple bean dishes.
Fun fact: Black beans are not truly black. Their deep color is actually a very dark purple.
Read the section below to learn more about swapping one for the other and when not to.
Black beans vs pinto beans nutrition comparison
When I started looking into the numbers, I was surprised. While they are both nutritional powerhouses, they each have a specialty.
Here is how 1 cup (approx. 170g) of cooked, unsalted beans compares:
| Nutrient | Black beans (cooked) | Pinto beans (cooked) |
| Calories | 228 kcal | 245 kcal |
| Protein | 16g | 15g |
| Carbohydrates | 40g | 45g |
| Fiber | 14g | 15g |
| Folate | 64% DV | 74% DV |
| Iron | 20% DV | 20% DV |
| Magnesium | 30% DV | 21% DV |
Kitchen Note: Canned vs. Dried: Nutritionally, canned and dried beans are very similar. However, canned beans are often high in sodium. Look for ones that have no added salt. I always recommend rinsing canned beans thoroughly under cold water. This will reduce the sodium content and also help reduce bloating!
Which is healthier, black beans or pinto beans?
The weight loss winner: Black beans. As you can see, they are slightly lower in calories and carbs. If you are tracking macros closely, black beans give you a tiny edge.
The heart health winner: Pinto beans. With 74% daily value of folate (compared to 64% in black beans), pinto beans are incredible for heart health.
The antioxidant winner: Black beans. This is the hidden win. That deep, dark skin is packed with anthocyanins: the same health-boosting antioxidants found in blueberries and blackberries!
Pinto vs black bean protein: Black beans are the winner by a tiny margin. There are 16g of protein in black beans. Pinto beans have 15g of protein.
If you're looking to add more plant protein to your meals, do check out my delicious collection of vegetarian high-protein recipes.
Gut health winner: Pinto beans. While both beans are good sources of fiber, pinto has a little more fiber than black beans.
Can you substitute pinto beans for black beans?
In my own kitchen experiments, I've found that while you can swap them, it's helpful to know how it will change your dish.
Chili and stews: You can swap these 1:1. Keep in mind that pinto beans can be a substitute for black beans, but will create a thicker, creamier "gravy" as they release more starch, while black beans will stay distinct and firm.
Tacos and burritos: I often mix them! However, if you want that classic refried bean texture, black beans are not a good substitute for pinto beans - stick with pinto beans.
Indian recipes: Pinto beans work well in this rajma recipe. Canned pinto beans will work just fine. Black beans are firmer and can hold their shape, and so can be a good substitute in this recipe of kala chana. You can swap lentils with black beans in this chana dal fry and serve it with buttered rice and some spiced onions for a perfect winter meal!
When not to swap:
Brazilian Feijoada: This traditional stew must have the earthy depth of black beans. Using pintos will make it too mushy and change the iconic dark color.
Classic refried beans: Refried black beans are a thing but they don't achieve that silky, buttery texture that pinto beans provide.
Black bean burger: Burgers made with black beans are loved for their "meaty" bite. Their firmer skin helps the patty hold its shape. Pinto beans have a creamier texture that can result in a burger that falls apart on the grill. I find that a firmer base is always better for structure, much like the technique I use to get the perfect bite in my chickpea patties.
Visual aesthetics: If you are making a light-colored soup (like a white chili or my mung bean soup), adding black beans will turn the entire broth a murky purple/gray. Stick with pintos or mung beans there!
Final Verdict: Which Bean Wins?
So, who wins the battle of the beans? It's a tie!
My journey to expand my bean repertoire has taught me that your choice really depends on what you're craving.
If you want a creamy, comforting texture, pinto beans are your best friend. But if you're looking for a firm bite, black beans are the way to go.
Your Top Questions Answered
"Better" is subjective. Black beans have a stronger, earthier flavor profile. Pinto beans are much milder and creamier, making them better at "disappearing" into a dish and absorbing the flavors of your spices.
It is almost a tie! Black beans have a very slight lead with 16g of protein per cooked cup, while pinto beans offer 15g of protein. Both are excellent sources of plant-based protein.
Both beans contain complex sugars (oligosaccharides) that can cause digestive issues. However, because pinto beans have a slightly higher fiber content, some people find them a bit tougher on the stomach if not cooked thoroughly or soaked properly.
The best substitutes for pinto beans are kidney beans, borlotti beans, or navy beans. These offer a similar creamy texture when cooked. In most recipes, you can swap them in a 1:1 ratio.
Black beans are considered superfoods because they contain high levels of anthocyanins, the same powerful antioxidants found in blueberries, which are linked to heart health and reduced inflammation.
I'd love to know what you think of this article! Leave any questions or comments below. You can also connect with me on Facebook and Instagram. And don't forget to subscribe to my newsletter, where I share free recipes, tips, and more!
Seema Sriram says
I m so impressed by the indepth analysis. I have used more of the pinto beans than the black beans.Loved the graph.
Padma Kumar says
Thank you so much Seema. I too am partial towards pinto beans 🙂
amy liu dong says
I don't mind using or eating both types of beans. They are both delicious and healthy for me.
Delaney says
I am vegan and get a lot of my protein from beans - it was interesting to learn more about them! Can tell that you put a lot of time into this post - so much great info!
Padma Kumar says
Thank you so much Delaney!
Juyali says
I learned a lot from this post! I love both beans and make them all the time. Black are my favorite though. 🙂
Padma Kumar says
Thank you Juyali! It is a tough choice for me too, but I tend to lean towards Pinto 🙂
Laurel says
This reminded me of when my mom makes "Navy Bean Soup" it's so good. I'm going to ask her to make it again.
Padma Kumar says
That's lovely Laurel. Thank you for sharing!
Kathy Degen says
Black beans are my favorite! I will have to add Pinto beans to the rotation. So much great info!
Padma Kumar says
So happy to hear this Kathy.
Rose says
Such a comprehensive eban guide, thank you, I loved the graph comparing the nutritional info!
Padma Kumar says
Thank you so much Rose. So glad that you found it useful.
Charli Dee says
Hi! Great post! I learned a lot from it! My family and have been eating a lot of beans lately. We were hoping to eventually go vegetarian, but that takes a lot of dedication. We haven’t really been able to achieve our goal of becoming vegetarians, but it might happen eventually one day. Wish us luck and thankyou for this post!
Padma Kumar says
Thank you Charli, we are all work in progress 🙂
Kevin says
Great article on these two beans. Like you I enjoy them both. Actually they are about the only beens that I really like. I guess I need to try some others as well. Thanks for all the great information.
Padma Kumar says
Thank you for reading, Kevin. The world of beans and legumes is amazing, do try!
Holly says
So much great information! I love pinto beans but always thought black beans were healthier. Learned something new!
Padma Kumar says
Thank you Holly. Appreciate your feedback.
Molly | Transatlantic Notes says
There's very little health difference in them (which is great as that means they are both good choices to make). I must admit that I do prefer black beans and use them in quite a few things, but it's good to know the break down of carbs, etc. as it confirms they are a healthy option. Thanks for the info!
Padma Kumar says
I too am so glad that there is not much difference - nutrition-wise. I do use both though. Love beans, in general!