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Refried Beans

Refried Beans — Nutrients, Health Benefits, and Shopping Tips

Refried beans photo

Listonic Team

September 6, 2024

Refried beans are a hearty staple in many diets, packed with fiber and protein. Understand their nutritional benefits, how to spot the healthiest canned versions, and the best ways to store them to preserve flavor and texture.

Refried beans nutrients

Check the detailed nutritional values of refried beans, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 91 kcal

Nutrients per: 100 g% Daily Value*
Carbs16 g5.82%
Fiber6 g21.43%
Sugars1 g2%
Glycemic Index38 -
Protein5 g10%
Sodium322 mg14%
Total Fat1 1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes refried beans stand out:

6 g

🥔 Good Fiber Content

Refried beans facts & tips

🛒
Opt for refried beans with minimal added fats and preservatives.
📦
Store unopened cans of refried beans in a cool, dry place. Once opened, transfer to an airtight container and refrigerate, using within three to four days.

Health benefits

See how refried beans can contribute to improved general health and vitality.
  • High in protein, making them an excellent source of protein for muscle growth and repair.
  • Rich in fiber, promoting digestive health, regular bowel movements, and maintaining a healthy gut microbiome.
  • Contains essential vitamins and minerals such as iron, magnesium, and folate, which support overall health and well-being.
  • Supports heart health by helping to lower cholesterol levels and reduce blood pressure.

Health risks

Understand the potential risks with refried beans.
  • High fat content particularly in refried beans made with lard or added fats, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
  • High sodium content in many commercial or restaurant-prepared refried beans, which can contribute to hypertension and increased cardiovascular risks.
  • Potential for digestive discomfort such as bloating or gas when consumed in large quantities due to their high fiber content and the presence of oligosaccharides.
  • Potential for added preservatives and artificial additives in some commercial refried beans, which may cause adverse reactions in sensitive individuals.
  • Low nutrient density compared to whole, unprocessed beans, particularly if refried beans are made with refined ingredients or added fats.
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How to choose refried beans

Refried beans should have a creamy texture and be uniform in color, suggesting they have been properly cooked and seasoned. The can or package should be free from dents and rust, ensuring the beans have been stored under ideal conditions.

Avoid refried beans that appear dry or have a crusty surface, as this can indicate they were overcooked or have aged significantly. Containers that are bulging or leaking should also be avoided, as they could be a sign of bacterial growth or spoilage.

How to choose refried beans

How to store refried beans

Refried beans should be stored in the refrigerator after opening, kept in an airtight container. Refrigeration keeps them fresh and safe to eat for up to a week. Proper sealing prevents spoilage.

Air exposure can cause beans to spoil quickly. Avoid leaving them uncovered, and always use clean utensils when serving. Proper storage maintains their flavor and texture, ensuring they remain safe and tasty for meals.

✅ Extra Tip

To help preserve the quality of refried beans, consider adding a thin layer of olive oil on top before sealing the container to reduce air exposure.

How long do they last?

Refried beans can last for 1-2 years unopened when stored in a cool, dark place. Once opened, they should be refrigerated and used within 3-4 days. Proper storage helps maintain their flavor and nutritional value.

What to do with leftovers?

Leftover refried beans can be used in a variety of savory and Mexican-inspired dishes. Spread them on tacos, burritos, or quesadillas for a flavorful base, or mix them into a bean dip with cheese, sour cream, and salsa. Refried beans are also great when used as a topping for nachos, tostadas, or baked potatoes.

Use refried beans in a bean and cheese burrito by spreading the beans on a tortilla, adding cheese, and rolling it up before baking. If you have a lot of refried beans, consider making a batch of bean enchiladas by filling tortillas with the beans and baking them with sauce and cheese. Refried beans can also be mixed into a casserole with rice, meat, and vegetables, or used as a filling for stuffed peppers or empanadas. For a quick snack, enjoy refried beans with tortilla chips, or spread them on toast with a sprinkle of cheese and a dash of hot sauce.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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