Calories in Refried Beans: Full Nutrition Breakdown

Refried beans are a staple of Mexican and Tex-Mex cuisine, made by cooking pinto or black beans and then mashing and frying them. Canned traditional refried beans provide a good source of protein, fiber, and iron, though the calorie and fat content varies depending on whether they are prepared with lard or vegetable oil. Here is a complete breakdown of refried bean nutrition by serving size.

Calories by serving size:

Refried beans are also a good source of iron, magnesium, and potassium. They provide a significant amount of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels.

Frequently Asked Questions (FAQ)

Are refried beans healthy?

Refried beans can be a nutritious food, especially when made with minimal added fat. They provide a solid amount of plant-based protein, fiber, iron, and B vitamins. However, some versions prepared with lard or excessive oil can be significantly higher in saturated fat and calories, so checking labels or making them at home allows better control over the nutritional profile.

What is the difference between traditional and fat-free refried beans?

Traditional refried beans are typically prepared with lard or vegetable oil, which adds flavor and a creamier texture but also increases the fat and calorie content. Fat-free refried beans skip the added fat, reducing calories by roughly 20-30% per serving while maintaining most of the protein and fiber. The trade-off is a slightly less rich flavor and thinner consistency.

How do refried beans compare to whole beans?

Refried beans and whole pinto beans have similar base nutrition since they come from the same legume. The main difference is that refried beans have added fat from frying, which increases their calorie and fat content. A cup of plain cooked pinto beans has about 245 calories and less than 1 gram of fat, while a cup of traditional refried beans has roughly 217 calories but more fat due to the cooking method.

Do refried beans contain lard?

Traditionally, authentic Mexican refried beans are cooked with lard (manteca), which gives them their characteristic rich flavor. However, many modern canned refried beans in the United States are made with vegetable oil or no added fat at all. Always check the ingredient list if you want to avoid lard for dietary, health, or religious reasons, as products vary widely between brands.

How do homemade refried beans compare to canned?

Homemade refried beans give you full control over the ingredients, allowing you to adjust the fat type and amount, sodium level, and seasoning to your preference. Canned refried beans are convenient but often contain higher sodium levels (up to 500-600 mg per serving) and may include preservatives or thickeners. Making refried beans from scratch using cooked pinto beans, a small amount of olive oil, and spices typically yields a healthier and more flavorful result.