Which Is Higher In Fiber, Black Beans Or Pinto Beans?

November 30, 2025 •

4 min read

According to the USDA, a one-cup serving of cooked black beans provides roughly 15 grams of dietary fiber, a number almost identical to the fiber found in a comparable serving of cooked pinto beans. This comparison of which is higher in fiber, black beans or pinto beans, reveals both are impressive high-fiber choices.

Quick Summary

A nutritional breakdown shows black beans and pinto beans offer comparable fiber. While some preparation methods show slight differences, both are excellent sources of dietary fiber for a healthy diet.

Key Points

Nearly Identical Fiber: Cooked black beans and pinto beans offer almost the same amount of dietary fiber per cup, approximately 15 grams.
Negligible Nutritional Difference: Beyond fiber, their overall nutrient profiles for protein, vitamins, and minerals are very similar, making either a solid choice.
Canned vs. Dried: Small variations in fiber content can occur depending on whether the beans are canned or cooked from dried, but the difference remains minimal.
Distinct Flavors and Textures: Black beans are earthier and firmer, while pinto beans are creamier and milder, making them suitable for different culinary uses.
Health-Promoting Choice: Both legumes are excellent, affordable sources of fiber and protein for weight management, gut health, and reducing the risk of chronic diseases.
Best Choice is Personal Preference: Since the nutritional differences are minimal, your choice should be based on your desired flavor, texture, and specific recipe needs.

Black Beans vs. Pinto Beans: A Fiber Face-Off

When it comes to boosting your dietary fiber, both black beans and pinto beans are powerhouse contenders. Many believe one is significantly superior to the other, but the nutritional data tells a story of remarkable similarity. While minor differences can be found depending on preparation and serving size, the overall conclusion is that both legumes are stellar sources of fiber and offer a wealth of other health benefits.

The Nutritional Breakdown: Fiber and More

For a standard one-cup serving of cooked beans, the difference in fiber content is almost negligible. Reputable sources indicate that both black beans and pinto beans contain approximately 15 grams of fiber per cup, which is about half of the recommended daily intake for many adults. This close similarity extends beyond just fiber. Their macronutrient profiles are very alike, including protein and fat content. The choice often comes down to flavor, texture, and recipe preference rather than a significant nutritional advantage.

Comparison of Cooked Black Beans vs. Pinto Beans (per 1 cup)


Nutrient	Black Beans	Pinto Beans
Fiber	~15 g	~15.4 g
Calories	227 kcal	245 kcal
Protein	15.2 g	15.4 g
Carbohydrates	40.8 g	44.8 g
Fat	0.93 g	1.11 g

Variations in Fiber Content: Canned vs. Dried

It's important to note that nutritional information can vary based on whether you're consuming canned or dried beans, and how they are prepared. For instance, some analyses of canned varieties have shown slight differences in fiber for smaller serving sizes. A half-cup of canned black beans might contain 8 grams of fiber, whereas the same serving of canned pinto beans might have 6 grams. This highlights that processing can impact the final nutrient count, but when cooked from dried, the differences are minimal. Always check the nutrition label, but know that both are packed with goodness regardless.

The Health Benefits of Different Fiber Types

Fiber isn't a single substance but a complex carbohydrate with two main forms: soluble and insoluble. Both are crucial for health, and both black and pinto beans contain a mix of both types.

Soluble fiber dissolves in water to form a gel-like substance. It is known for its ability to lower cholesterol and help control blood sugar levels.
Insoluble fiber adds bulk to stool, promoting regular bowel movements and preventing constipation.

In a half-cup serving of cooked beans, black beans offer slightly more soluble fiber (2.4 g) compared to pinto beans (1.4 g), while pinto beans offer more insoluble fiber (4.7 g) than black beans (3.7 g). This means that while their total fiber is similar, the composition is slightly different, offering a balance of different benefits from both.

Choosing Your Bean: Beyond Nutrition

Since the fiber content is so similar, your choice of bean should likely be guided by culinary needs and personal taste. The flavor and texture profiles are where these two legumes diverge more noticeably.

Pinto Beans:

Flavor: Milder, earthier, and nuttier taste.
Texture: Creamier and softer when cooked, making them ideal for mashing.
Common Uses: Refried beans, chili, burritos, and as a base for dips.

Black Beans:

Flavor: Slightly stronger, earthier, and sweeter flavor.
Texture: Firmer and holds its shape better after cooking.
Common Uses: Soups, salads, black bean burgers, and Caribbean-style rice dishes.

Incorporating Beans into Your Diet

Adding either black or pinto beans to your diet is a simple and effective way to increase fiber intake. Here are some easy ways to get started:

Soups and Stews: Add a can of rinsed black beans to vegetable soup or a rich chili with pinto beans.
Salads: Toss chilled black beans into a mixed greens salad for extra protein and fiber.
Burritos and Tacos: Use refried pinto beans or whole black beans as a filling.
Side Dishes: Serve a side of seasoned pinto beans with rice or add black beans to a corn salsa.
Veggie Burgers: Mash black beans with spices and breadcrumbs to form flavorful patties. For more inspiration, check out this Black Bean Burger Recipe.

Conclusion: Both are Winners

In the showdown of which is higher in fiber, black beans or pinto beans, the result is a tie. Both are incredibly healthy and versatile legumes that provide a significant amount of dietary fiber and other essential nutrients. The minor nutritional variances are not substantial enough to make one a clear winner over the other for general health purposes. The best choice is simply the one that best suits your recipe and palate. Whether you opt for the creamy texture of pintos or the firm bite of black beans, you're making a great, fiber-rich choice for your diet.

Sources

Everyday Health
Your Latina Nutritionist
NCBI

Frequently Asked Questions

Both black beans and pinto beans are incredibly healthy. While there are minor differences in their nutrient profiles (e.g., antioxidants in black beans, folate in pinto), these are largely negligible. The best choice is the one you enjoy most.

The protein content is very similar, with some sources reporting a negligible difference. Per cup cooked, both provide approximately 15 grams of protein. Both are excellent plant-based protein sources.

The main differences are in their taste and texture. Black beans have a slightly stronger, earthy flavor and a firmer texture. Pinto beans are milder, nuttier, and become very creamy when cooked.

Since both beans have similar high fiber content, both can cause gas if you're not used to eating them. Some studies show slight differences in individual reactions, but generally, they are equally likely to cause gas. Slowly increasing intake can help your body adjust.

Yes, you can often substitute them, but be mindful of the difference in texture and flavor. Black beans are firmer, while pinto beans are creamier. For dishes where texture is key, like refried beans, the result will be different.

A one-cup serving of cooked black beans contains around 15 grams of fiber, while a one-cup serving of cooked pinto beans has approximately 15.4 grams. The difference is very slight.

No, canned beans are very nutritious and are a convenient alternative to dried beans. The main nutritional difference is that canned beans can contain higher levels of sodium, which can be reduced by rinsing them before use. The fiber and protein content remain high.