Food guide

Refried Beans

Mashed pinto beans, often cooked with fat; a convenient protein side that can be high in sodium.

LegumesPlant-Based

Refried Beans, a nutrient-dense legumes food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of refried beans, canned for fair comparison. Typical serving: 100 g canned — 90 kcal per 100 g serving.

Nutrition information for Refried Beans
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	90 kcal	90 kcal	100 kcal
Protein	5 g	5 g	5.6 g
Carbohydrate	13.6 g	13.6 g	15.1 g
Fat	2 g	2 g	2.2 g
Fibre	3.7 g	3.7 g	4.1 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of refried beans, with a typical serving and FDA Daily Value for adults.

Micronutrients for Refried Beans
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	6 mg	6 mg	7%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.09 mg	0.09 mg	<1%
Vitamin K	2.1 µg	2.1 µg	2%
Thiamin	0.076 mg	0.076 mg	6%
Riboflavin	0.079 mg	0.079 mg	6%
Niacin	0.37 mg	0.37 mg	2%
Vitamin B6	0.1 mg	0.1 mg	6%
Folate	11 µg	11 µg	3%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.19 mg	0.19 mg	4%
Choline	21.2 mg	21.2 mg	4%
Minerals
Calcium	29 mg	29 mg	2%
Iron	1.4 mg	1.4 mg	8%
Magnesium	35 mg	35 mg	8%
Phosphorus	92 mg	92 mg	7%
Potassium	319 mg	319 mg	7%
Sodium	370 mg	370 mg	16%
Zinc	0.58 mg	0.58 mg	5%
Selenium	5.8 µg	5.8 µg	11%
Copper	0.13 mg	0.13 mg	14%
Manganese	0.29 mg	0.29 mg	13%

Source: USDA FoodData Central — Refried beans, canned, traditional style

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat refried beans?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Mashed pinto beans, often cooked with fat; a convenient protein side that can be high in sodium.

How to include it

Simmer until tender and season well; tinned versions only need rinsing.
Typical pairing ideas: Tortilla, Cheese, Salsa.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Sodium varies widely in canned foods; rinsing or choosing no-salt-added labels helps.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.