Do Black Beans and Pinto Beans Have the Same Amount of Protein?

November 14, 2025 •

2 min read

A one-cup serving of cooked black beans offers about 15 grams of protein, while pinto beans provide around 15.4 grams. These similar amounts mean both beans are excellent protein sources.

Quick Summary

Protein content in black and pinto beans is almost identical, offering comparable levels of plant-based protein, fiber, and nutrients. Differences in taste and texture may influence your choice.

Key Points

Protein Content is Nearly Identical: Black and pinto beans both have around 15 grams of protein per cup, a difference too small to matter nutritionally.
Texture is a Key Difference: Black beans are firmer, while pinto beans are creamier when cooked.
Distinct Flavor Profiles: Black beans have a richer, earthy flavor; pinto beans are milder and nuttier.
High in Fiber and Antioxidants: Both have high fiber for gut health and antioxidants.
Culinary Uses Vary: Use black beans in salads and soups, and pinto beans in dips and refried beans.
Equally Healthy Options: Both provide excellent health benefits.

A Closer Look at Protein Content

Both black beans and pinto beans are excellent plant-based protein sources. The idea that one is significantly better than the other is a common misconception. Data from sources like Everyday Health and the University of Rochester shows that a one-cup serving of either bean contains roughly 15 grams of protein. The minor variation is not nutritionally significant in a balanced diet.

This similarity is beneficial for those using plant-based sources for protein. You can choose between black and pinto beans based on taste, texture, or recipe without affecting protein intake. Both beans also have other essential nutrients, such as fiber, folate, and iron.

The Nutritional Breakdown: Beyond Protein

A full comparison reveals a broader story. Both are high in fiber, which is important for digestive health and blood sugar management. They also provide complex carbohydrates for lasting energy and are low in fat. Subtle differences exist in micronutrient profiles.

Comparison Table: Black Beans vs. Pinto Beans


Nutrient (per 1 cup, cooked)	Black Beans	Pinto Beans
Protein	~15 g	~15.4 g
Calories	~227 kcal	~245 kcal
Fiber	~15 g	~15.4 g
Iron	Higher	Slightly higher
Folate	Lower	Higher
Antioxidants	Richer in anthocyanins	Richer in kaempferol

Flavor, Texture, and Culinary Uses

The most significant difference is in their sensory qualities and cooking uses. Black beans, with a dark skin and earthy flavor, hold their shape well, making them ideal for salads, soups, and side dishes. Their texture provides contrast in mixed dishes.

Pinto beans have a milder, nuttier flavor and a creamier texture when cooked. This is ideal for recipes where a smoother consistency is needed, such as refried beans, dips, or chilis. This texture is why they are used in many Mexican and Tex-Mex dishes.

Versatility and Health Benefits

Both black and pinto beans are versatile and can be used in many recipes. Both legumes help gut health due to their high fiber content, which feeds gut bacteria. They offer heart-health benefits by helping to lower cholesterol and manage blood sugar levels. Their antioxidants help combat cellular damage. Neither is definitively “healthier” than the other; the best choice depends on the specific dish and personal preference.

A Final Word on Your Bean Choice

Your choice should depend on what you're cooking and what you enjoy. While their protein levels are not dramatically different, distinct flavors and textures allow for different culinary possibilities. Black beans provide an earthy flavor ideal for soups or chili, while the creamy pinto bean is ideal for refried beans or dips. Use both for their qualities and nutritional benefits. Both are healthy and delicious additions to any diet, proving that when it comes to protein, they are close to being equals. For recipes and nutritional guidance, consult resources like the USDA's food database.

Frequently Asked Questions

Black beans and pinto beans have almost the same protein content, about 15 grams per cooked cup. Any minor difference is not significant.

The main differences are flavor and texture. Black beans are earthier and firmer, while pinto beans are milder and creamier when cooked.

Yes, you can substitute them, but be aware of the different flavor and texture, which may impact the dish.

Both are healthy and have similar benefits, including high fiber and nutrients. Neither is definitively better.

Pinto beans are usually preferred for refried beans because of their creamier texture and mild flavor, which create a smooth consistency.

While the nutritional profiles are similar, there are small differences. Black beans are richer in certain antioxidants like anthocyanins, and pinto beans contain slightly more folate.

Both beans are high in fiber, which can cause gas. They are equally likely to cause flatulence, though individual digestion may vary. Soaking dried beans can help reduce this effect.