Refried beans with meat
Common food
Photo: Wikipedia
Refried beans with meat, or frijoles refritos con carne, is a hearty, savory dish of mashed beans (typically pinto) cooked with lard or oil and often seasoned with onions, garlic, and spices, with shredded or ground meat mixed in. The texture is creamy yet slightly chunky, with a rich, earthy flavor that’s deeply satisfying. Nutritionally, it’s a protein and fiber powerhouse, offering a substantial 7.81g of protein and 3.2g of fiber per 100g, making it a filling, nutrient-dense staple.
Calorie split: 31% protein · 47% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory depth and creamy texture that pairs perfectly with tortillas, rice, or eggs. It’s a cultural staple in Mexican and Tex-Mex cuisine, often evoking feelings of home and tradition.
⚠️ Watch-outs & how to enjoy it better
The high sodium content from added salt and seasonings can be a concern for those monitoring blood pressure. To counteract, choose low-sodium versions or rinse canned beans, and balance with potassium-rich foods like avocado or tomatoes. Also, the fat content (2.51g/100g) can be higher if made with lard; opt for olive oil or lean meat to reduce saturated fat.
Key benefits
- Excellent source of plant-based protein and dietary fiber for satiety and digestive health.
- Low in sugar (0.57g/100g), making it a good choice for blood sugar management.
- Rich in complex carbohydrates for sustained energy.
- Contains iron and B vitamins from both beans and meat.
- Versatile base for many meals, from breakfast to dinner.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'refried' is a mistranslation from the Spanish 'frijoles refritos,' which actually means 'well-fried beans'—they’re typically mashed and fried once, not repeatedly.
Full nutrition (USDA data · scales with serving)
| Water | 76.2 g |
| Energy | 99.0 kcal |
| Protein | 7.8 g |
| Total lipid (fat) | 2.5 g |
| Carbohydrate, by difference | 11.8 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 0.57 g |
| Calcium, Ca | 27.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 114 mg |
| Potassium, K | 319 mg |
| Sodium, Na | 406 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 9.8 ug |
| Vitamin C, total ascorbic acid | 4.9 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.99 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 30.6 mg |
| Vitamin B-12 | 0.22 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 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) | 0.10 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.84 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 | 0.04 g |
| SFA 16:0 | 0.51 g |
| SFA 18:0 | 0.27 g |
| Fatty acids, total monounsaturated | 0.90 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 0.83 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.54 g |
| PUFA 18:2 | 0.37 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 11.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Mexican, refried beans — USDA does not publish this profile for Refried beans with meat.
| 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 with meat healthy?
Yes, they are nutrient-dense, providing protein, fiber, and complex carbs. However, watch for added sodium and fat; opt for lean meat and low-sodium preparations.
How can I reduce the fat in refried beans?
Use olive oil instead of lard, choose lean ground beef or turkey, and mash beans with a bit of broth or water instead of extra fat.
Can I make refried beans with meat vegetarian?
Absolutely. Omit the meat and add extra spices, mushrooms, or textured vegetable protein for a similar savory depth and protein boost.
What’s the best way to store leftover refried beans?
Store in an airtight container in the fridge for up to 4 days or freeze for up to 3 months. Reheat with a splash of water to restore creaminess.
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 0.99 kcal/g · 32% calories from protein · 3.2 g fiber · 0.6 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: 1.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.