Black Beans
Pinto Beans
Serving size
1 cup cooked
1 cup cooked
Calories
227
245
Protein
15 g
15 g
Fiber
15 g
15 g
Carbohydrates
41 g
45 g
Fat
<1 g
<1 g
Magnesium
120 mg
85 mg
Potassium
611 mg
746 mg
Folate
256 µg
294 µg
“These subtle differences tend to balance out,” said Yi Min Teo, MS, RD, CNSC, a registered dietitian at Yi Min Teo Nutrition. “It’s the consistency of the amount of overall beans consumed that provides the touted health benefits instead of differences in the beans themselves.”
Black Beans May Be Slightly Better for Gut Health
When it comes to gut health, both beans shine. Each cup provides a mix of soluble and insoluble fiber, both of which are key for healthy digestion, said Teo.
That mix helps regulate digestion, feed beneficial gut bacteria, and boost short-chain fatty acids, which serve as fuel for these microbes.
Black beans might offer a slight bonus. Their dark skins are rich in polyphenols that interact with the gut microbiota, shifting it toward an anti-inflammatory and insulin-sensitizing profile.
Still, if you’re prone to bloating, pinto beans may be easier to tolerate. “If you’re sensitive to lectins, have IBS, or struggle with bloating, well-cooked or mashed pinto beans may be better tolerated,” said Best.
“Adjust portions and preparation style based on symptoms and talk to your provider if digestion is unpredictable,” Best added.
Pinto Beans May Help Lower Blood Pressure
Legumes are well-known for their heart-protective properties, thanks to their unique combination of fiber, protein, and plant compounds. The soluble fiber in both black and pinto beans binds to cholesterol while you’re digesting to remove it from the body, lowering LDL (“bad”) cholesterol levels over time.
Their low sodium and high magnesium content also support blood vessel health, which can help regulate blood pressure.
Pinto beans have a slight advantage when it comes to potassium, specifically offering about 20% more per cup than black beans—a plus for blood pressure control, said Best. Potassium also supports red blood cell production and helps counteract the effects of sodium by relaxing blood vessel walls and promoting fluid balance.
Black Beans May Better Support Blood Sugar
Both bean varieties are slow-digesting carbohydrates that help prevent blood-sugar spikes after meals. They contain resistant starch—a type of carb that behaves more like fiber in the gut—especially after cooking and cooling.
But when it comes to blood sugar control, black beans have the slight edge. “They contain more antioxidants, more fiber, and a lower glycemic impact, even though both are nutrient-dense and incredibly healthy,” said Best.
Which Bean Should You Choose?
Ultimately, consistency matters most. Either way, you’re getting a beneficial combo of carbohydrates, protein, and fiber, all of which can help keep your blood sugar stable.
“Bottom line: Choose the bean you’ll eat regularly,” said Teo.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
University of Rochester Medical Center. Beans, black, mature seeds, cooked, boiled, without salt, 1 cup. Updated 2025.
University of Rochester Medical Center. Beans, pinto, mature seeds, cooked, boiled, without salt, 1 cup. Updated 2025.
Mayo Clinic. Dietary fiber: Essential for a healthy diet. Updated December 11, 2024.
Yang Q, Gu C, Xiling Z, Xiufa H, Li M, Guan W, Kong Y, Gao H. The research on metabolomics mechanism of calcium ion on the phenolic hydroxyl groups of polyphenols. Food Chemistry. 2024;425:138240. doi:10.1016/j.foodchem.2024.138240.
Doma KM, Dolinar KF, Dan Ramdath D, Wolever TMS, Duncan AM. Canned Beans Decrease Serum Total and LDL Cholesterol in Adults with Elevated LDL Cholesterol in a 4-wk Multicenter, Randomized, Crossover Study. J Nutr. 2021;151(12):3701-3709. doi:10.1093/jn/nxab323
Hartley M, Fyfe CL, Wareham NJ, Khaw KT, Johnstone AM, Myint PK. Association between Legume Consumption and Risk of Hypertension in the European Prospective Investigation into Cancer and Nutrition (EPIC)-Norfolk Cohort. Nutrients. 2022;14(16):3363. Published 2022 Aug 16. doi:10.3390/nu14163363
Ramdath DD, Renwick S, Hawke A, Ramdath DG, Wolever TMS. Minimal Effective Dose of Beans Required to Elicit a Significantly Lower Glycemic Response Than Commonly Consumed Starchy Foods: Predictions Based on In Vitro Digestion and Carbohydrate Analysis. Nutrients. 2023;15(21):4495. Published 2023 Oct 24. doi:10.3390/nu15214495
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