Kidney Beans vs. Pinto Beans: Which is Healthier for You?

October 13, 2025 •

4 min read

According to the USDA, both kidney and pinto beans are excellent sources of plant-based protein and fiber, but subtle nutritional differences exist. Understanding what's healthier, kidney beans or pinto beans, depends on your specific dietary needs and the dish you are preparing.

Quick Summary

This guide compares the nutritional profiles of kidney and pinto beans, detailing their protein, fiber, vitamin, and mineral content. Learn which bean might be better for specific health goals like blood sugar control or weight management, along with their ideal culinary uses.

Key Points

Nutritional Tie: Both kidney and pinto beans are excellent, low-fat sources of plant-based protein, fiber, and complex carbohydrates.
Pinto's Folate Advantage: Pinto beans contain a higher amount of folate (Vitamin B9), an important nutrient for cell growth and pregnancy health.
Kidney's Glycemic Edge: Kidney beans have a lower glycemic index (GI), making them a better choice for blood sugar management.
Texture Defines Use: Choose kidney beans for dishes where a firm texture is desired, like chili, and pinto beans for recipes that require a creamier texture, such as refried beans.
Cooking Safety: Remember to properly soak and boil dry kidney beans, as they contain a natural toxin when raw that is destroyed by heat.
Weight Management Support: The high fiber and protein content in both beans contributes to feeling fuller for longer, which can assist in weight loss efforts.
Antioxidant Power: Both beans are rich in antioxidants, which help protect the body's cells from damage caused by free radicals.

Kidney Beans vs. Pinto Beans: A Nutritional Breakdown

While both kidney and pinto beans are highly nutritious legumes, offering a wealth of plant-based protein, fiber, vitamins, and minerals, their nutritional compositions have some minor but notable differences. This section dives into a side-by-side comparison of these two popular pantry staples to help you decide which one best suits your dietary goals.

Macronutrient Profile: Protein, Carbs, and Fiber

At a glance, the macronutrient profiles of kidney and pinto beans are quite similar, with both being low in fat and rich in complex carbohydrates.

Protein: Both types of beans are excellent protein sources, with a 100-gram serving of cooked pinto beans containing slightly more protein than the same amount of kidney beans (9.01g vs. 8.67g). This difference is negligible for most people. However, as with all plant-based proteins, both beans are low in the essential amino acids tryptophan and methionine and should be paired with other foods, like rice, to form a complete protein.
Fiber: Pinto beans have a slight edge in fiber content, providing around 9g per 100 grams, compared to kidney beans which offer about 6.4g. Fiber is crucial for digestive health, and its presence in both beans promotes feelings of fullness, which can aid in weight management.
Carbohydrates: Kidney beans typically have slightly fewer carbs than pinto beans, though the difference is not substantial enough to impact most diets significantly.

Micronutrients: Vitamins and Minerals

This is where the most significant nutritional differences lie. Each bean type offers a unique profile of vitamins and minerals.

Folate: Pinto beans are the clear winner here, with a higher concentration of folate (vitamin B9). This is especially important for pregnant women and those planning a pregnancy.
Magnesium and Selenium: Pinto beans contain higher levels of magnesium, which is vital for muscle and nerve function, and selenium, an important mineral for thyroid function and DNA synthesis.
Iron, Copper, and Vitamin K: Conversely, kidney beans are richer in iron, which is essential for red blood cell production, and copper. They also provide more Vitamin K than pinto beans.

Cooking and Culinary Differences

Beyond nutrition, the two beans differ in texture and how they are best used in cooking. These variations can help you decide which to use based on your recipe.

Texture: Pinto beans are softer and creamier when cooked, making them ideal for mashing, as in refried beans. Kidney beans, with their thicker skin and firmer texture, hold their shape better during long cooking times, making them perfect for stews and chilis.
Taste: Pinto beans have a nutty, earthy flavor, whereas kidney beans are described as slightly sweeter. Both beans absorb the flavors of the dishes they are cooked in effectively.
Cooking Time and Safety: Dry kidney beans require longer cooking times than pinto beans (90-120 minutes vs. 60 minutes, on average). It is crucial to note that raw or undercooked kidney beans contain a natural toxin called Phytohaemagglutinin (PHA) and must be thoroughly cooked to be safe for consumption. This is not a concern with pinto beans.

Comparison Table: Kidney Beans vs. Pinto Beans (per 100g cooked)


Nutrient	Kidney Beans (approx.)	Pinto Beans (approx.)	Winner for This Nutrient	Role in the Body
Calories	127 kcal	143 kcal	Kidney Beans	Energy
Protein	8.67g	9.01g	Pinto Beans	Muscle repair, satiety
Fiber	6.4g	9.0g	Pinto Beans	Digestive health, fullness
Folate (B9)	130µg	172µg	Pinto Beans	Cell growth, pregnancy health
Iron	2.22mg	2.09mg	Kidney Beans	Red blood cell production
Magnesium	42mg	50mg	Pinto Beans	Muscle and nerve function
Glycemic Index	22	39	Kidney Beans	Blood sugar control

Conclusion: Which Bean is Healthier?

Ultimately, there is no single answer to which bean is universally healthier, as both kidney and pinto beans are highly nutritious foods that offer impressive health benefits. Your choice should be guided by your specific health goals and culinary needs.

For those seeking a bean with a lower glycemic index to better manage blood sugar, kidney beans are the preferable option. Their firmer texture also makes them ideal for dishes where you want the beans to remain intact, such as chilis and salads.

If your focus is on maximizing fiber and folate intake, pinto beans come out on top. Their creamier texture makes them perfect for mashing into dips, refried beans, and creamy soups.

Incorporating both types of beans into a balanced diet is the best approach to gain the full spectrum of vitamins and minerals they offer. The key is to consume either bean as part of a healthy, varied diet, as both are powerful tools for promoting heart health, weight management, and overall well-being.

For more information on the health benefits of beans, you can consult the University of Massachusetts Chan Medical School.

Frequently Asked Questions

Yes, you can substitute them in many recipes, though it's important to consider the differences in texture and flavor. Kidney beans are firmer and hold their shape better, while pinto beans are creamier and softer, making them suitable for mashing.

Both beans are excellent for weight loss. Their high fiber and protein content promotes satiety, helping you feel full for longer and reduce overall calorie intake. The best choice depends on your preference and the meal.

Soaking dried beans is recommended for several reasons. It shortens cooking time, helps the beans cook more evenly, and, in the case of kidney beans, is crucial for destroying a natural toxin. Soaking can also reduce compounds that cause gas and bloating.

Kidney beans are slightly lower in calories, with approximately 127 kcal per 100 grams compared to pinto beans' 143 kcal per 100 grams. However, this difference is generally not significant in a balanced diet.

Canned beans are a convenient and healthy option, but they can be higher in sodium and other additives than dried beans prepared at home. Rinsing canned beans thoroughly before use can help reduce their sodium content.

Kidney beans have a lower glycemic index (GI) than pinto beans (22 vs. 39), meaning they have a smaller impact on blood sugar levels. This makes kidney beans a slightly better choice for individuals concerned with blood sugar control.

Soaking dried beans for at least 8 hours, rinsing canned beans, and introducing beans into your diet gradually can help reduce gas and bloating. The raffinose sugars responsible for gas are partially broken down or washed away with these methods.