Refried beans are a staple ingredient in Mexican and Tex-Mex cuisine. They are made by mashing pinto beans and cooking them, often with lard or vegetable oil. While homemade refried beans can be quite healthy, commercially canned varieties may contain additional ingredients that impact their nutritional value. This article examines whether canned refried beans are a nutritious option.
Are canned refried beans healthy?
Canned refried beans can be a healthy food choice when manufacturers stick to traditional ingredients. However, some commercial products contain added fat, preservatives, and flavorings that may negatively impact health.
Traditional homemade refried beans are prepared by simmering dried pinto beans in water with onions, garlic, and salt until softened. The cooked beans are then mashed and fried in a small amount of lard or vegetable oil.
This simple preparation results in a protein and fiber-rich food that’s also low in fat and calories. Homemade refried beans are considered a nutritious staple in Mexican cuisine.
However, when making refried beans commercially, manufacturers often add ingredients to improve convenience, extend shelf life, and enhance flavor.
While small amounts of added oil or salt are not necessarily unhealthy, some products can be high in saturated fat, sodium, and preservatives:
- Added fats: Many brands add a significant amount of saturated fat in the form of lard, bacon fat, or hydrogenated oils. Too much saturated fat has been linked to an increased risk of heart disease (1).
- Sodium: Canned refried beans can be very high in sodium, with some varieties providing 25–45% of the daily limit per serving. Excess sodium intake is associated with high blood pressure (2).
- Preservatives: Refried beans typically contain preservatives like potassium sorbate and sodium metabisulfite to prevent microbial growth. Certain people may want to avoid these additives.
- Flavors and colors: Some brands add flavors and colors to improve taste and appearance. However, studies show certain artificial flavors and colors promote adverse health effects (3).
When choosing canned refried beans, it’s best to select varieties without unnecessary additives. Read labels carefully and look for products with only whole food ingredients like beans, onions, water, and salt.
Bean brands that are lower in fat, sodium, and preservatives can be a quick, convenient, and nutritious pantry staple.
Nutrition facts
The nutrition of canned refried beans can vary widely between brands. Here is the nutritional profile of 1/2 cup (130 grams) of canned refried beans (4):
| Calories | 110 |
|---|---|
| Protein | 7 grams |
| Carbs | 16 grams |
| Fiber | 7 grams |
| Fat | 2 grams |
| Sodium | 430 mg |
As you can see, canned refried beans are relatively low in calories and fat compared to other bean preparations while providing protein, fiber, and nutrients.
One serving offers 15% of the daily value for protein and 28% of the daily target for fiber. Refried beans also contain iron, potassium, magnesium, and phosphorus.
However, sodium content can vary significantly based on the brand. Be sure to check labels and look for low sodium options if this is a concern.
Potential benefits
Here are some of the top evidence-based benefits of refried beans:
Highly nutritious
Refried beans are packed with nutrients:
- Protein: Beans provide all essential amino acids needed to build and maintain muscle. The protein in refried beans is 7 grams per 1/2 cup (130 grams) serving (4).
- Fiber: A serving of refried beans contains 7 grams of fiber, meeting 28% of the daily value. A high fiber intake promotes digestive health and may lower disease risk (5).
- Iron: Refried beans provide iron needed for oxygen transport and energy production. 1/2 cup (130 grams) provides 15% of the daily iron needs (4).
- Potassium: With 12% of the daily potassium per serving, refried beans help control blood pressure and water balance in your body (4).
- Other vitamins and minerals: Refried beans contain magnesium, phosphorus, copper, manganese, and vitamins B6, K, and C (4).
May promote heart health
Refried beans may boost heart health in various ways:
- The fiber binds to cholesterol in your digestive tract to remove it from your body and lower blood levels (6).
- Eating beans and legumes is associated with lower LDL (bad) cholesterol, blood pressure, and inflammation, reducing heart disease risk (7).
- Refried beans are rich in potassium, a mineral that helps dilate blood vessels and lower blood pressure (8).
- The folate in beans helps convert homocysteine, an inflammatory compound linked to heart disease, into benign forms (9).
However, to receive these benefits, it’s best to choose low sodium, low fat bean products without a lot of added oils.
May stabilize blood sugar
The fiber and protein in refried beans help stabilize your body’s blood sugar response:
- The carbohydrates in beans break down slowly, resulting in a gradual rise in blood sugar rather than spikes and crashes (10).
- Eating protein foods like beans with carbs has been shown to significantly improve post-meal blood sugar control (11).
- Fiber slows digestion, spreading the absorption of carbs over a longer period to prevent spikes in insulin and blood sugar after eating (12).
For these reasons, beans are considered an excellent carbohydrate source, especially for those with diabetes or metabolic disease.
May promote digestive regularity
Refried beans are packed with insoluble and soluble fiber that helps maintain regularity:
- Insoluble fiber adds bulk to stool and helps food pass more quickly through your digestive tract (13).
- Soluble fiber absorbs water to soften and add bulk to stool. It also feeds the good bacteria in your gut that produce short-chain fatty acids that reduce constipation (14).
- Eating beans and legumes regularly has been linked to increased stool frequency, improved gut function, and reduced laxative use in both healthy people and those prone to constipation (15).
The fiber in refried beans makes them an excellent food to help prevent and relieve constipation.
Provide plant-based protein
Refried beans are a high protein food derived from plants, with 1/2 cup (130 grams) providing around 15% of the daily recommended intake for protein (4).
For those reducing meat intake or following plant-based diets, beans are one of the healthiest protein sources available:
- Beans contain all nine essential amino acids needed to synthesize proteins and maintain muscle mass (16).
- Diets higher in plant proteins like beans are linked to a lower risk of health problems like heart disease and diabetes (17).
- The fiber and antioxidants in beans also make them superior to animal proteins in promoting gut health and reducing inflammation (18).
Refried beans can be used as a tasty plant-based protein source in vegan and vegetarian dishes.
Potential downsides
While beans are very healthy, there are a few things to keep in mind:
High FODMAP content
Beans contain FODMAPs, fermentable carbohydrates that can worsen IBS symptoms like gas, bloating, and stomach pain in sensitive people (19).
Those with IBS may want to limit portion sizes or avoid refried beans.
Phytic acid content
Beans contain phytic acid, an antinutrient that binds to minerals like iron, zinc, and calcium in your digestive tract, reducing their absorption (20).
This usually isn’t a concern if you eat a varied diet. However, increasing vitamin C intake can help improve mineral absorption.
Oxalate content
Beans are high in oxalates, compounds that can bind to calcium and increase kidney stone risk in susceptible people. If you’ve had kidney stones before, talk to your doctor about whether refried beans are safe to include in your diet (21).
For most people, the benefits of beans far outweigh potential anti-nutrient effects.
How to choose healthy canned refried beans
Here are some tips for choosing healthy canned refried bean products:
- Read labels: Select brands with fewer, more natural ingredients.
- Watch your sodium: Look for “no added salt” or “low sodium” options.
- Avoid added fat: Pick low or reduced fat bean varieties.
- Shun preservatives: Choose brands without chemicals like BHT.
- Skip flavors: Opt for plain over flavored bean selections.
Healthy canned bean brands include Eden Organic, Amy’s, and Goya Low Sodium Black Beans.
How to make your own
Making homemade refried beans is simple and allows you to control the ingredients:
- Sort and rinse dried pinto beans, then soak overnight.
- Drain the soaked beans, place in a pot, and cover with water.
- Bring to a boil, then reduce heat and simmer for 1-2 hours until soft.
- Drain the beans, reserving the liquid.
- Mash the beans with a potato masher or fork.
- Heat 2 tablespoons of olive oil in a skillet. Add beans and 1/4 cup cooking liquid.
- Cook for 5 minutes, mashing frequently, until desired consistency is reached.
- Season with salt, cumin, garlic powder, onion powder, chili powder, etc.
Homemade allows you to control the ingredients. You can make low sodium or vegetarian versions tailored to your diet.
Simple ways to eat refried beans
Here are easy and delicious ways to enjoy canned or homemade refried beans:
- Spread on toast or tacos in place of cheese or meat.
- Stuff into quesadillas or burritos along with veggies, salsa, etc.
- Top salads, nachos, baked potatoes, omelets, or avocado toast.
- Mix into scrambled eggs, rice, soup, or casseroles.
- Blend into dips, spreads, hummus, or smoothies.
- Make bean-based vegetarian or vegan tacos and chili.
Canned refried beans are quick to heat and eat. Consider spicing them up with hot sauce, cilantro, lime juice, or diced onions.
The bottom line
When made with whole food ingredients, refried beans can be a nutritious pantry staple.
Choose plain, additive-free canned varieties to maximize health benefits, or make your own from scratch.
In moderation alongside an overall healthy diet, refried beans provide protein, fiber, antioxidants, vitamins, and minerals.