How much fiber is in pinto beans?
Pinto beans has 4.8 g of fiber per 1/2 cup (88 g) — about 17% of the 28 g Daily Value. That's 5.5 g of fiber per 100 g.
USDA FoodData Central · canned, drained · FDC 174286
Fiber by portion
| Portion | Fiber | % DV | Total carbs | Net carbs | Calories |
|---|---|---|---|---|---|
| 1/2 cup (88 g) | 4.8 g | 17% | 17.8 g | 13 g | 100 |
| 100 g | 5.5 g | 20% | 20.2 g | 14.7 g | 114 |
| 1 oz (28 g) | 1.6 g | 6% | 5.7 g | 4.1 g | 32 |
% DV against the FDA Daily Value of 28 g of fiber. Net carbs = total carbs − fiber, since fiber isn't digested like other carbs. Values from USDA per-100 g data (FDC 174286, SR Legacy). canned, drained.
A 1/2-cup serving of pinto beans delivers about 4.8 g of dietary fiber — roughly 17% of the 28 g Daily Value — from an 88 g scoop of the drained canned beans. Per 100 g that’s 5.5 g of fiber, and a full cup (176 g) climbs close to 10 g, around a third of a day’s worth. The bean behind refried beans and the burrito filling turns out to be one of the easier ways to put real fiber on a plate, and it does it without anyone treating it as a “health food.”
Why pinto beans are a good fiber source
Legumes are the heavyweight category for fiber, and pinto beans sit right in it. The fiber is a mix that leans insoluble — bulk that keeps the gut moving — with a soluble fraction that gels and slows digestion, plus resistant starch that behaves like fiber once it reaches the colon. No need to count the types: the felt effect is steadier digestion and lasting fullness. And the fiber never travels alone. That ~4.8 g of fiber comes with ~6 g of protein in the same 1/2 cup, and protein and fiber are the two macros that do the most to keep you satisfied — which is why a bowl of beans, or beans folded into a burrito, holds you far longer than the calories alone would suggest.
What the fiber does to net carbs
The fiber also reshapes how pinto beans count as a carbohydrate. A 1/2 cup carries about 17.8 g of total carbohydrate, but fiber passes through undigested, so net carbs are 17.8 − 4.8 ≈ 13 g. More than a quarter of the carbohydrate is fiber, which lowers the digestible total and slows the rest of the carbs into your bloodstream — a gentler, flatter rise than a starchy side of the same size. That’s the “high fiber, lower net carbs” effect working in your favor: the fiber feeding your gut is the same fiber softening the blood-sugar curve. On a moderate low-carb day, ~13 g net for a fiber-and-protein-rich serving is an easy trade.
Pinto beans pull double duty as a protein food — see protein in pinto beans for that angle. And for canned or refried versions, read the label’s own fiber line, since added fat and liquid can shift everything else around it.
Frequently Asked Questions
How much fiber is in 1/2 cup of pinto beans?
About 4.8 g of dietary fiber in a 1/2-cup serving of canned, drained pinto beans (88 g), which is 5.5 g per 100 g (USDA FDC 174286). A full cup (176 g) brings close to 10 g — roughly a third of a day's fiber from one bean dish.
What percent of the daily value for fiber is that?
About 17% of the Daily Value. The FDA sets the fiber DV at 28 g per day, so a 1/2-cup serving of pinto beans (~4.8 g) covers a little under a fifth of it — and a full cup gets you to roughly a third, which is a strong showing for a side or burrito filling.
What type of fiber is in pinto beans?
A mix, leaning toward insoluble fiber, with a real soluble share. Insoluble fiber adds bulk and keeps the gut moving; soluble fiber forms a gel that slows digestion. Pinto beans also carry resistant starch, which acts like fiber in the colon. The split doesn't change how you'd eat them — the fullness and slow-burn effect are the point.
How do pinto beans affect net carbs?
A 1/2 cup has about 17.8 g of total carbohydrate, but the ~4.8 g of fiber isn't digested into blood sugar, so net carbs land near 13 g. That fiber buffer is why pinto beans 'aren't as carby as they look' — well over a fifth of the carbohydrate is fiber.
How much fiber is in refried beans?
Pinto beans are the base of most refried beans, so a 1/2-cup serving stays in the same range — roughly 4 to 5 g of fiber — as long as nothing is strained out. Mashing and frying don't remove fiber; the bigger variable in canned refried beans is added fat and sodium, not lost fiber. Check the label's fiber line to be sure.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 174286 (Beans, pinto, canned, drained solids; SR Legacy). We re-verify reference pages periodically and update when USDA revises the entry.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the carbs & net carbs lane.