This bean packs 21.4 g protein and 15.5 g fiber per 100 g dry. Fiber metabolises at roughly 2 kcal/g instead of the 4 kcal/g Atwater value, so the label energy slightly overestimates what your body absorbs. A 49-RCT meta-analysis (Morton et al., Br J Sports Med 2018) found plant protein supports muscle gain when total intake hits 1.6 g/kg/day. Weigh cooked, not dry — the two weights differ 2–3 fold.
How should I track Pinto beans?
Pinto beans is high in fiber. When tracking Pinto beans, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.