Pinto beans serving size, cups to grams and 30 g of protein
Here a serving of cooked pinto beans is counted as 1 cup, which USDA weighs at 6 oz (171 g), with 245 calories and 15.4 g protein. 100 g (3.5 oz) is about 2/3 cup. For 30 g of protein you need 11.7 oz (333 g), about 2 cups, with 476 calories.
Serving sizes of cooked pinto beans
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 6 oz (171 g) | 245 calories | 15.4 g | 44.8 g | 1.1 g |
| 1 tbsp | 10.6 g | 15 calories | 0.96 g | 2.8 g | 0.07 g |
| 1 oz | 1 oz (28 g) | 41 calories | 2.6 g | 7.4 g | 0.18 g |
| 100 g | 3.5 oz (100 g) | 143 calories | 9 g | 26.2 g | 0.65 g |
Cups to grams
USDA weighs 1 cup of cooked pinto beans at 171 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 6 oz (171 g) | 245 calories |
| 3/4 cup | 4.5 oz (128 g) | 183 calories |
| 2/3 cup | 4 oz (114 g) | 163 calories |
| 1/2 cup | 3 oz (86 g) | 122 calories |
| 1/3 cup | 2 oz (57 g) | 82 calories |
| 1/4 cup | 1.5 oz (43 g) | 61 calories |
| 1 tbsp | 10.7 g | 15 calories |
| 1 tsp | 3.6 g | 5 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 2.7 tbsp | 41 calories |
| 100 g (3.5 oz) | 2/3 cup | 143 calories |
| 1 lb (454 g) | 2 2/3 cups | 649 calories |
What 3.5 oz (100 g) of pinto beans looks like
3.5 oz (100 g) of cooked pinto beans is 3.5 oz, or about 2/3 cup. It has 143 calories, 9 g protein, 26.2 g carbs and 0.65 g fat.
How much pinto beans for 30 g of protein
There is 9 g of protein in 3.5 oz (100 g) of cooked pinto beans. 30 g of protein takes 11.7 oz (333 g), about 2 cups, which comes with 476 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 7.8 oz (222 g) | 1 1/3 cups | 317 calories |
| 30 g | 11.7 oz (333 g) | 2 cups | 476 calories |
| 40 g | 15.7 oz (444 g) | 2 2/3 cups | 635 calories |
| 50 g | 19.6 oz (555 g) | 3 1/4 cups | 794 calories |
Weights are for the form named above. Raw and cooked weights differ, see below.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Cooked pinto beans | 1 cup: 6 oz (171 g) | 143 calories | 9 g |
| Raw pinto beans | 1 cup: 6.8 oz (193 g) | 347 calories | 21.4 g |
| Canned pinto beans | 1 cup: 8.5 oz (240 g) | 82 calories | 4.6 g |
100 g (3.5 oz) of raw pinto beans makes about 239 g (8.4 oz) of cooked pinto beans. By volume, 1 cup raw turns into about 2 2/3 cups cooked.
Estimate: the dry matter is assumed to stay in the food, so the weight changes only by the water USDA measured in each form. The real yield depends on how much water you cook it in and for how long.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Cooked pinto beans: Beans, pinto, mature seeds, cooked, boiled, without salt, FDC ID 175200 (SR Legacy, published 2019-04-01) · full nutrition facts
- Raw pinto beans: Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program), FDC ID 175199 (SR Legacy, published 2019-04-01)
- Canned pinto beans: Beans, pinto, mature seeds, canned, solids and liquids, FDC ID 175201 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.