One cup of pinto beans provides one quarter of the U.S. Recommended Daily Allowance of protein for adults. Supplementing the protein of pinto beans with a little meat, dairy products, rice or corn will provide all the essential amino acids. Because beans contain soluble fiber, they can lower blood cholesterol. Minerals found in pinto beans include calcium, phosphorus, potassium and iron, all essential to good health. One-half cup of cooked pinto beans furnishes 118 calories.
Beans are good for low-sodium diets as they contain only the salt added by the cook.
However, beans contain several complex carbohydrates that are not readily digested. To increase digestibility and reduce intestinal distress, discard the waters used for soaking and cooking because much of this indigestible carbohydrate dissolves into the water. Tests show no important am0unts of essential nutrients are lost when the soaking and cooking waters are discarded. Sort the beans to remove small stones, lumps of dirt and defective beans. Wash the beans with several changes of water.