The Truth About Calories in Canned Refried Beans

Refried beans are a staple in Mexican and Tex-Mex cuisine. They have a smooth, creamy texture and earthy savory flavor that complements dishes like burritos tacos, nachos, enchiladas, and more. But many people wonder just how many calories are actually in canned refried beans. In this article, we’ll take an in-depth look at the calorie and nutrition information for canned refried beans so you can determine if and how they fit into a balanced diet.

An Overview of Refried Beans

Refried beans start out as regular pinto beans that are boiled until very soft and then mashed into a paste. Traditional homemade refried beans are made by cooking dried pinto beans from scratch. But most people opt for the convenience of canned refried beans. Canned varieties have already been cooked and mashed for you. To use them, you just heat them up on the stove or in the microwave until hot and creamy.

Refried beans are a good source of plant-based protein and fiber. A 1-cup serving provides around 13 grams of protein and over 10 grams of fiber. They also contain a variety of vitamins and minerals like iron, potassium, magnesium, folate, and vitamin B6. However, their nutritional value can vary depending on whether you choose regular or low-sodium, fat-free or vegetarian varieties.

When it comes to calories in refried beans, a few key factors come into play:

• Type of bean: Most refried beans are made with pinto beans, but black beans, black-eyed peas, and other bean varieties are also used. While the calorie differences are usually minimal between bean types, pinto beans tend to be slightly higher in calories than black beans.

• Added fat Traditional refried beans are cooked with lard or oil, which adds more calories from fat. Low-fat and fat-free versions typically use water instead.

• Sodium content: Regular canned refried beans can be quite high in sodium. Choosing low-sodium or no-salt-added varieties reduces the sodium as well as the calories slightly.

• Serving size: Pay attention to the serving size on the nutrition label, as the calories per cup, half-cup, or quarter-cup will differ.

Now let’s look at the calories and nutrition in traditional canned refried beans versus some of the lower-calorie options.

Calories in Regular Canned Refried Beans

Regular canned refried beans are made with pinto beans oil or lard and salt. Here are the nutrition facts for a popular national brand of traditional canned refried beans

• Serving size: 1/2 cup (120g)
• Calories: 110
• Total fat: 3.5g
• Saturated fat: 1g
• Protein: 7g
• Fiber: 5g
• Sodium: 450mg

As you can see, a half-cup serving of regular canned refried beans contains 110 calories. There are 45 calories from fat in this serving size. If you compare different brands of regular refried beans, the calories can range from around 100-120 per half cup depending on the ingredients.

A full 1-cup serving of regular canned refried beans doubles the calories and other nutrients:

• Serving size: 1 cup (244g)
• Calories: 220
• Total fat: 7g
• Saturated fat: 2g
• Protein: 13g
• Fiber: 10g
• Sodium: 900mg

So when determining calories for a recipe, pay attention to the serving size you are using. In general, a 1/2 cup of regular refried beans has 110 calories while a full cup has 220 calories.

Lower-Calorie Options for Refried Beans

If you’re looking to reduce the calories in refried beans without sacrificing texture and flavor, here are a few options to consider:

Fat-Free Refried Beans

• Serving: 1/2 cup
• Calories: 80
• Fat: 0g
• Fiber: 5g
• Sodium: 450mg

Choosing fat-free or low-fat refried beans can reduce the calorie count by 25-30% compared to regular varieties. With zero grams of fat per serving, calories from fat are eliminated. These versions substitute water and starch for the oil and lard in traditional recipes. The texture is slightly thinner, but still creamy.

Low-Sodium Refried Beans

• Serving: 1/2 cup
• Calories: 90
• Fat: 2g
• Fiber: 5g
• Sodium: 140mg

Cutting down on sodium reduces calories a bit compared to regular refried beans. Low-sodium beans typically have about 80-100 calories per half cup. And they are much healthier for controlling blood pressure. Be sure to checklabels carefully as sodium content can still vary among different “low-sodium” brands.

No-Salt-Added Refried Beans

• Serving: 1/2 cup
• Calories: 90
• Fat: 0g
• Fiber: 5g
• Sodium: 5mg

With essentially no added salt, these versions are your best bet for slashing sodium intake without losing the creaminess of refried beans. The calorie count rings in at around 90 per half cup. Just be aware that no-salt-added canned beans tend to have a shorter shelf life and may require more rinsing.

Black Bean Refried Beans

• Serving: 1/2 cup
• Calories: 100
• Fat: 0g
• Fiber: 10g
• Sodium: 460mg

Subbing in black beans instead of pinto beans changes up the flavor a bit but barely impacts the calories and nutrition. Per half cup, expect about 100 calories and higher fiber compared to pinto bean varieties. Black beans also happen to be lower on the glycemic index, meaning they digest more slowly to help control blood sugar.

Vegetarian Refried Beans

• Serving: 1/2 cup
• Calories: 110
• Fat: 2g
• Fiber: 5g
• Sodium: 420mg

Despite the name, vegetarian refried beans aren’t necessarily lower in calories than traditional versions made with lard. They typically have comparable calorie counts in the 100-110 range per half cup. The difference is these are made with vegetable oil or butter instead of animal fat. Read labels carefully and compare brands, as saturated fat content varies.

Tips for Reducing Calories in Refried Beans

Beyond choosing lower-calorie canned options, there are a few other tricks for reducing calories when cooking with refried beans:

• Use less. Start with a smaller serving size like 1/4 cup instead of 1/2 cup to slash calories in half. Or blend refried beans with lower-calorie beans like chickpeas or cannellini.

• Skip extra toppings. Refried beans are often topped with high-calorie cheese, sour cream, and guacamole. Go easy on these add-ons to keep calories under control.

• Try scratch-made. Whip up your own batch of refried beans using dry beans, chicken or vegetable broth, herbs and spices to control calories and sodium content. But keep in mind this takes significantly more prep time.

• Fill up on produce. Bulk up burritos, tacos, and nachos with extra veggies to add nutrition and fullness without packing on calories.

• Watch portion sizes. Even healthy refried beans add up calorie-wise if you’re eating giant burritos or heaps of beans smothered in toppings. Practice proper portion control.

Healthy and Delicious Ways to Enjoy Refried Beans

The bottom line is that refried beans can absolutely be part of a healthy diet when enjoyed in moderation. Here are some nutritious recipes that incorporate refried beans:

• Vegetarian burrito bowls with beans, rice, salsa, avocado, lettuce, and a dollop of Greek yogurt

• huevos rancheros with sunny side eggs, beans, fresh tomatoes, and a sprinkle of cotija cheese

• Hearty bean and veggie tacos on corn tortillas

• Savory bean dip with refried beans, Greek yogurt, spices, and baked pita chips

• Simple bean and cheese quesadillas with spinach and tomatoes

• Loaded taco salad with shredded romaine, beans, chopped veggies, a few crunchy tortilla strips, and light dressing

• Spanish-style beans over fresh greens for an easy lunch

• Black bean soup with pureed refried beans, broth, spices, and lime juice

The key is sticking to reasonable serving sizes and avoiding fatty extras like piles of cheese, bacon, and sour cream. Canned refried beans can be high in sodium, so be sure to rinse and drain them before using. With so many tasty options for preparing refried beans, you can feel good enjoying their creamy, comforting deliciousness as part of an overall balanced diet.