Pinto beans glycemic index
Pinto beans has a glycemic index of 30, which is low. A 150 g serving (about 3/4 cup cooked) has a glycemic load of 8 (low).
Also known as: pinto bean, refried beans
- Serving150 g
- Available carbs26 g
- Fiber14 g
- Sugars0.5 g
- Protein14 g
- Calories215 kcal
Serving: about 3/4 cup cooked.
What to know
Pinto beans are low GI, and even refried pinto beans stayed in the low range. They pair well with corn tortillas for a low-GI Mexican-style meal.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 8.6 g | 3 | Low |
| 100 g | 17 g | 5 | Low |
| 150 g · about 3/4 cup cooked | 26 g | 8 | Low |
| 300 g · double serving | 52 g | 15 | Medium |
What the studies found
The value of 30 is the median of 4 published measurements in the International Tables of Glycemic Index (2021). Results range from 14 to 45. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 14 · Mexico 1999
- 28 · Mexico 2000
- 33 · USA 1981
- 45 · Canada 1986
Pinto beans compared with other legumes
Similar low-GI foods
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Frequently asked questions
Is pinto beans low glycemic?
Yes. With a GI of 30, pinto beans is in the low range (55 or less).
What is the glycemic load of pinto beans?
A 150 g serving (about 3/4 cup cooked) has a glycemic load of 8, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat pinto beans?
With a GI of 30 and a low glycemic load per serving, pinto beans usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in pinto beans?
A 150 g serving has about 39 g of total carbohydrate, including 13.5 g of fiber, leaving 25.8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 26.2 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 143 kcal | 215 kcal |
| Carbohydrates | 26 g | 39 g |
| Available carbs | 17 g | 26 g |
| Fiber | 9 g | 14 g |
| Sugars | 0.3 g | 0.5 g |
| Protein | 9 g | 14 g |
| Fat | 0.7 g | 1 g |
Source: USDA FoodData Central, Beans, pinto, mature seeds, cooked, boiled, without salt (SR Legacy, FDC 175200). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.