Refried Beans: Calories, Nutrition and Health Benefits
Mexican staple packed with plant protein, fiber, and complex carbs for sustained energy and digestive health.
Quick Nutrition Facts
Per 100g Refried Beans
| Nutrient | Amount |
|---|---|
| Calories | 90 kcal |
| Protein | 5.5g |
| Carbohydrates | 15g |
| Fiber | 6g |
| Sugars | 0.5g |
| Fat | 1g |
| Iron | 2mg |
| Folate | 45mcg |
| Potassium | 290mg |
| Calcium | 35mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Refried beans deliver 6g of fiber per 100g, supporting digestive health and blood sugar control. Pair with rice for complete protein or vegetables for a nutrient-dense, low-calorie meal.
Myth Busters
MYTH #1: Refried Beans Are Fattening
TRUTH: Traditional refried beans have only 90 calories per 100g with minimal fat (1g). Weight gain comes from excess portions or unhealthy toppings like sour cream and cheese. High fiber content actually promotes fullness and helps control appetite.
MYTH #2: Diabetics Should Avoid Beans
TRUTH: Refried beans have a low glycemic index (GI 30-40), making them excellent for blood sugar management. The 6g fiber slows glucose absorption. Choose low-sodium versions and pair with non-starchy vegetables for optimal diabetes-friendly meals.
MYTH #3: Canned Refried Beans Are Unhealthy
TRUTH: Quality matters. Choose vegetarian refried beans without added lard or hydrogenated oils. Low-sodium options have similar nutrition to homemade versions. Rinse canned beans before use to reduce sodium by 40%.
MYTH #4: Refried Beans Cause Digestive Issues
TRUTH: Gradual introduction helps your gut adapt. Start with small portions (50-75g) and increase slowly. Well-cooked beans are easier to digest, and adding cumin or epazote reduces gas production.
MYTH #5: You Need Meat for Complete Protein
TRUTH: Refried beans with rice or corn tortillas provide all essential amino acids. The combination creates complete plant-based protein comparable to animal sources without saturated fat.
MYTH #6: All Refried Beans Are Made With Lard
TRUTH: Many modern versions use vegetable oil or no added fat. Check labels for "vegetarian refried beans" or make homemade with olive oil for healthier monounsaturated fats.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 90 calories per 100g, 6g fiber promotes fullness, low fat. Perfect for volume eating. |
| Muscle Gain |  | 5.5g plant protein per 100g, complex carbs (15g) for energy, pairs well with rice for complete amino acid profile. |
| Diabetes Management | | Low GI (30-40), 6g fiber slows glucose absorption, minimal impact on blood sugar. |
| PCOS Management | | Low glycemic load, high fiber supports insulin sensitivity, anti-inflammatory nutrients. |
| Pregnancy Nutrition | | Folate (45mcg) supports fetal development, iron prevents anemia. |
| Viral/Flu Recovery | | Easy to digest protein source, zinc and iron support immune function, gentle on stomach. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Refried Beans
Understanding how refried beans affect blood glucose helps optimize meal timing and combinations.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Blood Sugar Control
Combining refried beans with fiber-rich vegetables further stabilizes blood sugar:
- 🥗 Lettuce and tomatoes - Adds volume and nutrients without carbs
- 🥑 Avocado - Healthy fats slow glucose absorption
- 🌶️ Bell peppers and onions - Fiber and antioxidants
- 🌿 Fresh cilantro and lime - Anti-inflammatory compounds
This combination provides sustained energy while minimizing blood sugar fluctuations, keeping you fuller longer.
Cultural Significance
Refried beans (frijoles refritos) are a cornerstone of Mexican and Latin American cuisine, dating back to ancient Mesoamerican civilizations over 7,000 years ago.
In Mexico:
- Daily staple served with every meal - breakfast, lunch, and dinner
- Made traditionally with pinto or black beans, mashed and cooked with onion, garlic, spices
- Name "refritos" means "well-fried" (not fried twice as commonly misunderstood)
- Essential component of burritos, tostadas, enchiladas, and breakfast huevos rancheros
Global Impact:
- Adopted in Tex-Mex cuisine across the United States
- Recognized worldwide as healthy plant-based protein source
- Part of sustainable agriculture - beans enrich soil with nitrogen
- Featured in vegetarian and vegan diets globally
Compare & Substitute
Refried Beans vs Similar Legumes (Per 100g)
| Nutrient | 🥑 Refried Beans | 🫘 Black Beans (cooked) | 🫘 Pinto Beans (cooked) | 🌰 Chickpeas (cooked) |
|---|---|---|---|---|
| Calories | 90 kcal | 132 kcal | 143 kcal | 164 kcal |
| Carbs | 15g | 24g | 26g | 27g |
| Fiber | 6g | 8.7g | 9g | 7.6g |
| Protein | 5.5g | 8.9g | 9g | 8.9g |
| Fat | 1g | 0.5g | 0.7g | 2.6g |
| Iron | 2mg | 2.1mg | 2.1mg | 2.9mg |
| Folate | 45mcg | 149mcg | 172mcg | 172mcg |
| Potassium | 290mg | 355mg | 436mg | 291mg |
| Best For | Quick prep, tacos | High protein, rice bowl | Highest fiber, chili | Hummus, salads |
Frequently Asked Questions
Are refried beans good for weight loss?
Yes, refried beans are excellent for weight loss. With only 90 calories per 100g and 6g of fiber, they promote fullness and reduce overall calorie intake. The 5.5g protein helps maintain muscle mass during weight loss.
Best practices: Limit portions to 100-150g per meal, choose low-sodium vegetarian versions, pair with vegetables instead of cheese and sour cream, avoid fried tortilla chips.
Can diabetics eat refried beans?
Diabetics can safely eat refried beans. They have a low glycemic index (30-40) and high fiber content that prevents blood sugar spikes.
Tips for diabetics:
- Choose low-sodium versions to protect heart health
- Pair with non-starchy vegetables and lean protein
- Avoid adding sugar or sweetened toppings
- Monitor portion sizes: 100-150g per meal is ideal
The resistant starch in beans improves insulin sensitivity over time. Always consult your healthcare provider.
How much protein is in refried beans?
Refried beans contain 5.5g of protein per 100g. While moderate, this plant-based protein is complete when combined with rice or corn tortillas, providing all essential amino acids.
For muscle gain or high-protein diets, pair refried beans with grilled chicken, lean beef, or quinoa to boost protein content.
What are the main health benefits of refried beans?
Key Benefits:
- Digestive Health: 6g fiber supports regular bowel movements and gut microbiome
- Blood Sugar Control: Low GI and resistant starch improve insulin sensitivity
- Heart Health: Fiber and potassium support cardiovascular function
- Weight Management: High satiety per calorie promotes healthy weight
- Nutrient Dense: Iron, folate, calcium, and B vitamins
- Plant-Based Protein: Sustainable protein source without saturated fat
When is the best time to eat refried beans?
Depends on your goal:
- Weight Loss: Lunch or dinner as main protein source with vegetables. Avoid late night to prevent digestive discomfort.
- Muscle Gain: Post-workout with rice or quinoa for carb replenishment and protein.
- Diabetes: Any meal paired with vegetables and lean protein. Avoid breakfast if blood sugar is highest in morning.
- General Health: Lunch for sustained afternoon energy.
IMPORTANT NOTE
Introduce gradually if you're not used to high-fiber foods to avoid digestive discomfort.
Are canned refried beans healthy?
Canned refried beans can be healthy with the right choice:
Look For:
- "Vegetarian" or "fat-free" versions (no lard)
- Low-sodium options (<200mg per 100g)
- Simple ingredients: beans, water, salt, spices
- No hydrogenated oils or preservatives
Best Brands: Choose those with <3g fat per 100g and minimal additives.
Pro Tip: Rinse canned refried beans before use to reduce sodium by 40% while maintaining nutrients.
How do I make refried beans healthier?
Homemade Tips:
- Use olive oil instead of lard for heart-healthy monounsaturated fats
- Add cumin, garlic, and onion for flavor without calories
- Skip added salt; season with lime juice and cilantro instead
- Cook with vegetable broth instead of water for extra nutrients
Serving Tips:
- Top with fresh pico de gallo instead of sour cream
- Serve with baked tortilla chips, not fried
- Pair with grilled vegetables and salsa
- Use as a filling for lettuce wraps instead of tortillas
Can I eat refried beans every day?
Yes, daily consumption is safe and healthy for most people:
- 100-150g daily - Provides consistent fiber and protein
- Rotate with other legumes - Black beans, lentils, chickpeas for variety
- Monitor sodium - Choose low-sodium versions or make homemade
Consider moderation if you have:
- Kidney disease: High potassium content may be problematic
- IBS: Introduce gradually to assess tolerance
- Gout: Moderate legume intake may be necessary
Track your meals with NutriScan app to see how refried beans fit your personal nutrition goals.
