Are Refried Beans Healthy?

Key Points:

• Refried beans are a mashed bean dish typically made by cooking, mashing, and reheating beans with added fat and seasonings, often using pinto beans but also black, pink, or kidney beans.
• Nutritional content varies by recipe and brand, but a 1-cup serving generally provides 130-234 calories, 5-13 grams of protein, 4.78 grams of fat, 32.4 grams of carbohydrates, and 5-10 grams of fiber.
• Store-bought refried beans can be high in sodium and saturated fat, especially those made with lard; healthier options include low-sodium versions or homemade recipes using vegetable oils like avocado or canola.
• Refried beans retain the nutritional benefits of regular beans, offering significant amounts of iron, magnesium, potassium, zinc, fiber, and plant-based protein, which support digestion, blood sugar regulation, and immune function.
• Experts recommend choosing lower-fat, lower-sodium options and using alternatives like MSG for flavor to make refried beans a nutritious part of a balanced diet.