A lot of minerals and fiber are found in beans. They may help your digestive health and lower your risk of type 2 diabetes and high blood pressure. It’s possible that they have more calories, fat, salt, and saturated fat than other foods.
This popular dish, which is native to Northern Mexico, is a staple in Tex-Mex cuisine. It’s usually served as a side dish or rolled into a tortilla. Most likely, you’ve seen refried beans in a can at the store. You can cook them yourself, though.
To many people, the word “refried” implies that the beans are deep-fried. Although this isn’t the case, you may still wonder whether this dish is healthy.
Contrary to popular belief, refried beans aren’t deep-fried. Rather, they’re cooked pinto beans that are pan-fried in lard and salt.
When cooked, the beans soften and eventually form a paste. Seasonings like onion, garlic, and peppers may be added for flavor.
Refried beans may be healthy depending on how they’re prepared. Nowadays, you can find variations made with red kidney beans or black beans, plus different seasonings.
Beans of all kinds are rich in vitamins, minerals, and fiber, which benefit heart and digestive health. A lot of magnesium and iron are in them, which may help lower your blood pressure and keep your immune system healthy (1, 2, 3, 4).
But lard, which is a main part of most refried beans, is high in fat and calories; 1 tablespoon (12 8 grams) packing 5 grams of saturated fat. And because of that, this dish might not be the best choice if you want to lower your fat or calorie intake (5)
Instead of butter, some refried beans are made with plant-based oils like olive oil, which has a lot less saturated fat.
For example, if you use lots of oil or lard, the fat and calorie count will be higher. The sodium level may also change depending on the seasonings used.
Refried beans are a staple in Mexican and Tex-Mex cuisine They have a smooth, creamy texture and rich, earthy flavor that complements dishes like burritos, tacos, nachos, and more But many people wonder just how many calories are packed into a serving of these tasty beans. In this article, we’ll break down the nutritional value of refried beans and the calories in a 1/4 cup serving.
An Overview of Refried Beans
Refried beans start out as cooked pinto beans that are then mashed and fried, hence the name “refried.” The beans are simmered with onions, garlic, spices, and sometimes lard or vegetable oil to create the classic refried bean flavor and texture. Store-bought canned refried beans may also contain additional thickeners and preservatives.
Refried beans are a good source of plant-based protein and fiber A 1/4 cup serving contains about 4 grams of protein and 4 grams of fiber. They also provide minerals like iron, potassium, and calcium. However, refried beans are relatively high in carbohydrates and fat compared to other bean varieties The added oil and seasonings boost the calorie and fat content.
Calorie Count in 1/4 Cup of Refried Beans
According to the USDA FoodData Central, a 1/4 cup serving of canned refried beans contains approximately:
- 92 calories
- 3.3 grams total fat
- 0.9 grams saturated fat
- 11.9 grams carbohydrates
- 4 grams fiber
- 4 grams protein
The calorie count may vary slightly between brands, or if you make homemade refried beans using different ingredients. But in general, a 1/4 cup serving contains around 90-100 calories.
To put this in perspective, here are the calories for some other common 1/4 cup servings sizes:
- 1/4 cup pinto beans: 114 calories
- 1/4 cup black beans: 104 calories
- 1/4 cup kidney beans: 113 calories
- 1/4 cup baked beans: 110 calories
So regular refried beans contain moderately fewer calories than most other bean varieties. The extra fat and processing helps reduce the calorie total compared to plain boiled pinto beans.
Nutritional Pros and Cons of Refried Beans
Looking at the nutritional profile, refried beans have some good qualities:
Pros:
- Good source of plant-based protein and fiber
- Provide minerals like iron, potassium, calcium
- Lower in calories than regular pinto beans
Cons:
- Higher in fat and sodium than other bean varieties
- Carb-heavy – over half the calories come from carbohydrates
- Low in vitamins and other essential nutrients
While refried beans can certainly be part of a healthy diet, they aren’t as nutrient-dense as less processed bean options. The high sodium and fat content is something to watch out for as well.
Tips for Enjoying Refried Beans While Managing Calories
Here are some tips for enjoying refried beans as part of a healthy, calorie-conscious diet:
- Stick to a 1/4 cup portion size to keep calories under 100 per serving
- Look for low-sodium or reduced-fat versions to cut down on salt and fat
- Pair with non-starchy vegetables like lettuce, tomatoes, peppers to add nutrients and volume
- Top salads or stuffed vegetables with a tablespoon of refried beans instead of the full 1/4 cup
- Switch out refried beans for whole pinto beans or black beans in some recipes
- Make your own homemade batch using pinto beans, onion, garlic and just a touch of oil
While refried beans aren’t the lowest calorie option out there, they can still be enjoyed in moderation as part of an overall healthy diet. Just be mindful of portion sizes and accompany them with lower calorie ingredients like veggies and lean protein. This allows you to savor the flavor while keeping calories under control.
The Bottom Line
A 1/4 cup serving of refried beans contains approximately 92 calories, along with 4 grams of fiber and protein. Though higher in fat and carbs than some other bean varieties, refried beans supply a good amount of nutrition in each calorie-controlled serving. By paying attention to portion size, sodium content, and how they fit into your overall diet, refried beans can be a tasty addition to Mexican-style meals and sides.
May improve gut health
Beans are high in fiber, which promotes digestion and bowel regularity.
In fact, a recent review found a 3.4% reduction in constipation per 1-gram increase in daily fiber intake (15).
According to the Institute of Medicine, the daily targets for fiber are 25 and 38 grams for adult women and men, respectively. Notably, just 1 cup (260 grams) of refried beans boasts 10 grams of fiber (6, 16).
Fiber is also a prebiotic, which is a substance that your body can’t digest that helps good bacteria grow in your gut. These good gut bacteria may fight harmful bacteria, increase mineral absorption, and support immune health (17).
May stabilize blood sugars
Beans may help prevent and manage type 2 diabetes.
Beans are low on the glycemic index (GI), which measures how quickly a food raises your blood sugar levels. Low GI diets may help reduce blood sugar in people with type 2 diabetes, while high GI diets have been linked to an increased risk of this condition (11, 12).
56 adults with type 2 diabetes took part in a 3-month study. A low GI diet that included legumes led to an average 0 5% drop in HbA1c, a marker of blood sugar management (13).
Additionally, beans are a rich source of magnesium. Deficiency in this nutrient is associated with insulin resistance, a key factor in the onset of type 2 diabetes (14).
Refried Beans #mexicanfood #frijoles
FAQ
How many calories in a quarter cup of refried beans?
Are refried beans good for dieting?
How many calories in a cup of cooked refried beans?
How many calories does 1 4 cup of beans have?
How many calories are in 1 cup of refried beans?
There are 367 calories in 1 cup of Refried Beans. Calorie breakdown: 32% fat, 51% carbs, 17% protein. There are 367 calories in 1 cup of Refried Beans. Get full nutrition facts and other common serving sizes of Refried Beans including 1 oz and 100 g.
How many calories are in 2 ounces of refried beans (canned)?
There are 53 calories in 2 ounces of Refried Beans (Canned). The calorie breakdown is: 12% fat, 65% carbs, and 23% protein.
How many calories are in refried beans with cheese?
According to Calorie King, On the Border’s side of refried beans with cheese has 230 calories. MedlinePlus states that every gram of fat contains 9 calories. Therefore, On the Border’s refried beans with cheese contain 23 g of fat, accounting for 217 calories of those 230 calories.
Do refried beans cause weight gain?
For reference, 1 cup (260 grams) of regular pinto beans contains 220 calories and no fat, whereas the same amount of refried beans packs 234 calories and 5 grams of fat ( 23 ). However, refried beans are less likely to cause weight gain if you eat them instead of other high calorie foods.