Refried beans
Common food
Photo: Wikipedia
Refried beans are a staple of Mexican and Tex-Mex cuisine, made by mashing and frying cooked pinto beans (or black beans) in lard or oil until they form a thick, creamy, and savory paste. Their texture is smooth yet hearty, with a rich, earthy flavor that deepens when seasoned with onions, garlic, and spices. Nutritionally, they are a good source of plant-based protein and fiber, making them a satisfying and filling component of a meal.
Calorie split: 22% protein · 59% carbs · 20% fat
↓ Full nutrition💚 Why it's loved
People love refried beans for their deep, savory umami flavor and incredibly versatile, creamy texture that acts as a perfect canvas for spices. They are a cultural cornerstone in Mexican cuisine, evoking comfort and tradition in dishes from tacos to tostadas.
⚠️ Watch-outs & how to enjoy it better
The traditional preparation uses lard, which can be high in saturated fat and calories. Additionally, canned versions are often very high in sodium, which can be a concern for blood pressure. To counteract this, look for low-sodium or vegetarian canned beans, or make them at home using a small amount of healthy oil (like avocado oil) and controlling the salt. Pairing them with fresh vegetables and lean protein can balance the meal.
Key benefits
- Excellent source of plant-based protein (nearly 5g per 100g).
- High in dietary fiber (3.7g per 100g), aiding digestion and satiety.
- Low in sugar (0.54g per 100g), making it a savory, not sweet, option.
- Provides complex carbohydrates for sustained energy.
- Naturally low in fat (2.01g per 100g) when prepared traditionally.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'refried' is a misleading translation of the Spanish 'frijoles refritos,' which actually means 'well-fried beans'—they are typically fried only once after being mashed.
Full nutrition (USDA data · scales with serving)
| Water | 77.8 g |
| Energy | 90.0 kcal |
| Protein | 5.0 g |
| Total lipid (fat) | 2.0 g |
| Carbohydrate, by difference | 13.6 g |
| Fiber, total dietary | 3.7 g |
| Total Sugars | 0.54 g |
| Calcium, Ca | 29.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 92.0 mg |
| Potassium, K | 319 mg |
| Sodium, Na | 370 mg |
| Zinc, Zn | 0.58 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 5.8 ug |
| Vitamin C, total ascorbic acid | 5.7 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.35 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 21.2 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) | 0.09 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.63 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.39 g |
| SFA 18:0 | 0.19 g |
| Fatty acids, total monounsaturated | 0.60 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.56 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.54 g |
| PUFA 18:2 | 0.36 g |
| PUFA 18:3 | 0.17 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 |
Amino acid profile (per 100g)
Estimated from Restaurant, Mexican, refried beans — USDA does not publish this profile for Refried beans.
| Tryptophan | 0.07 g |
| Threonine | 0.27 g |
| Isoleucine | 0.27 g |
| Leucine | 0.54 g |
| Lysine | 0.53 g |
| Methionine | 0.08 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.17 g |
| Valine | 0.29 g |
| Arginine | 0.41 g |
| Histidine | 0.20 g |
| Alanine | 0.27 g |
| Aspartic acid | 0.73 g |
| Glutamic acid | 0.97 g |
| Glycine | 0.28 g |
| Proline | 0.26 g |
| Serine | 0.39 g |
| Hydroxyproline | 0.00 g |
FAQ
Are refried beans vegan?
Traditional refried beans are not vegan as they are often fried in lard (animal fat). However, many modern and vegetarian recipes use vegetable oil, making them vegan-friendly. Always check the ingredients list on canned versions.
What's the difference between refried beans and whole beans?
Refried beans are cooked, mashed, and then fried, resulting in a smooth, paste-like consistency. Whole beans retain their shape. Refrying concentrates the flavor and changes the texture, making them ideal for spreading or dipping.
Can I make refried beans healthier at home?
Absolutely. Use a small amount of heart-healthy oil like avocado or olive oil instead of lard. Mash them to your preferred texture (chunky or smooth), and season with garlic, cumin, and chili powder instead of relying on added salt. You can also blend in roasted poblano peppers for extra flavor.
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 0.90 kcal/g · 22% calories from protein · 3.7 g fiber · 0.5 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: 1.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.