Bean dip, made with refried beans
Common food
Photo: Wikipedia
Bean dip, made with refried beans, is a smooth, savory spread with a rich, earthy flavor and a creamy, slightly grainy texture. It's a staple in Mexican and Tex-Mex cuisine, offering a good source of plant-based protein and fiber. With a modest calorie count, it provides a satisfying and nutritious base for dips, spreads, and fillings.
Calorie split: 18% protein · 54% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory depth and its incredible versatility as a dip, spread, or filling. It's a cultural staple in Mexican and Tex-Mex cuisine, often enjoyed at gatherings and family meals.
⚠️ Watch-outs & how to enjoy it better
Some may find it high in sodium, which can be a concern for those monitoring blood pressure. To counteract this, look for low-sodium versions or rinse canned beans before mashing. Additionally, it can cause bloating in some individuals due to its fiber and oligosaccharide content; gradually increasing intake and ensuring thorough cooking can help mitigate this.
Key benefits
- Good source of plant-based protein
- High in dietary fiber for digestive health
- Low in sugar, suitable for balanced diets
- Provides essential minerals like iron and magnesium
- Versatile base for many dishes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Refried beans, or 'frijoles refritos', are not actually fried twice as the name might suggest; the term 'refrito' in Spanish means 'well-fried' or 're-fried', referring to the process of mashing and frying the beans in a pan.
Full nutrition (USDA data · scales with serving)
| Water | 73.0 g |
| Energy | 119 kcal |
| Protein | 5.4 g |
| Total lipid (fat) | 3.7 g |
| Carbohydrate, by difference | 15.9 g |
| Fiber, total dietary | 4.9 g |
| Total Sugars | 0.99 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 40.0 mg |
| Phosphorus, P | 105 mg |
| Potassium, K | 368 mg |
| Sodium, Na | 443 mg |
| Zinc, Zn | 0.69 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 7.7 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.43 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Choline, total | 16.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.91 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.53 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.42 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.86 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.84 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.19 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is bean dip made with refried beans healthy?
Yes, it's generally healthy, offering protein, fiber, and essential minerals. However, it can be high in sodium, so choosing low-sodium varieties is advisable.
Can I make bean dip with refried beans at home?
Absolutely! You can mash cooked pinto beans with garlic, onions, and spices, then fry them in a bit of oil or lard for a homemade version.
What are the best chips to serve with bean dip?
Tortilla chips are the classic choice, but you can also use pita chips, vegetable sticks, or crackers for a healthier option.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.19 kcal/g · 18% calories from protein · 4.9 g fiber · 1.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.