FoodScore
0/ 100
Goodlegume· 100 g

Refried Beans Canned

Refried beans are a good choice with a FoodScore of 65/100, primarily due to their high fiber content and status as a minimally processed whole food.

  • This legume provides 4.7g of fiber per 100g, contributing significantly to daily intake.
  • With 5.28g of protein per 100g, refried beans offer a notable plant-based protein source.
  • They are a minimally processed food, classified as NOVA 1.
  • A 100g serving contains 430mg of sodium, which is a point to consider for those monitoring intake.
  • Refried beans are naturally low in total fat at 0.87g per 100g, with only 0.14g saturated fat.
  • Scores -5 points above the legume category average (70/100 across 46 foods).
Fiber
4.7g
17% of Daily Value
Protein
5.28g
11% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
430mg
19% of Daily Value
+
What it brings to the table
Fiber (4.7g)+5
Protein (5.3g)+1
Whole food (NOVA 1)+10
−
What holds it back
Sodium (430mg)-1

Why it scores 65

Refried beans earn a 'Good' FoodScore of 65 out of 100, largely driven by their beneficial macronutrient profile and minimal processing. A significant bonus comes from their high fiber content, providing 4.7 grams per 100g serving, which is nearly 17% of the daily recommended value for adults. This contributes 5 points to its score. Additionally, the plant-based protein at 5.28 grams per 100g adds another point. As a minimally processed food (NOVA class 1), refried beans receive a substantial 10-point bonus, reflecting their whole food nature. The primary penalty for refried beans is their sodium content, which stands at 430mg per 100g. This amount incurs a 1-point deduction, as it represents a moderate contribution to the daily sodium limit. To achieve a higher score, manufacturers could reduce the sodium content. Overall, the positive attributes of fiber, protein, and minimal processing strongly outweigh the moderate sodium penalty, resulting in a solid nutritional standing.

Health benefits

What the nutrients in refried beans canned actually do for you, grounded in established dietary science.

Supports Digestive Health

Refried beans are an excellent source of dietary fiber, providing 4.7 grams per 100g serving. This fiber is crucial for maintaining a healthy digestive system, aiding in regular bowel movements and preventing constipation. Research supports that adequate fiber intake contributes to a healthy gut microbiome, as it acts as a prebiotic, feeding beneficial gut bacteria. Including fiber-rich foods like refried beans can help promote overall digestive wellness. While beneficial, increasing fiber intake too quickly can sometimes lead to temporary digestive discomfort.

Aids in Blood Sugar Management

The high fiber content in refried beans, at 4.7 grams per 100g, plays a significant role in managing blood sugar levels. Fiber slows down the absorption of glucose into the bloodstream, which helps prevent rapid spikes after meals. This makes refried beans a suitable food choice for individuals looking to maintain stable blood sugar, including those with diabetes or at risk of developing it. Furthermore, refried beans contain no added sugar, which is beneficial for glycemic control. Pairing them with other low-glycemic foods can further enhance this benefit.

Contributes to Satiety and Weight Management

Refried beans can be a valuable component of a weight management strategy due to their combination of fiber and protein. With 4.7 grams of fiber and 5.28 grams of protein per 100g, they contribute to a feeling of fullness and satiety, which can help reduce overall calorie intake. The fiber and protein work synergistically to slow digestion and keep you feeling satisfied for longer, potentially preventing overeating. While beneficial, portion control is still important, as calories can add up if consumed in large quantities.

Supports Heart Health

Refried beans contribute to heart health through several nutritional aspects. Their low saturated fat content (0.14g per 100g) aligns with dietary recommendations to reduce the risk of heart disease. The fiber content, particularly soluble fiber, can help lower LDL cholesterol levels by binding to cholesterol in the digestive tract and removing it from the body. Additionally, refried beans provide 344mg of potassium per 100g, which is important for maintaining healthy blood pressure. However, the sodium content should be considered when aiming for optimal cardiovascular health.

How to eat it

Refried beans are a versatile and economical staple in many American diets, particularly in Tex-Mex and Mexican-inspired cuisine. They are commonly served as a side dish, a filling for burritos and tacos, or as a base for dips. Their creamy texture and savory flavor make them an excellent addition to a variety of meals, providing plant-based protein and fiber. They can be enjoyed hot or cold, and their mild flavor allows them to be easily seasoned to fit different palates.

For a quick meal, heat refried beans and serve with whole-grain tortillas, salsa, and avocado for a fiber-rich and satisfying option.
To reduce sodium intake, look for low-sodium varieties of canned refried beans or rinse them thoroughly before heating.
Incorporate refried beans into soups or stews to boost protein and fiber content, adding a creamy texture without much added fat.
Pair refried beans with a source of Vitamin C, like bell peppers or tomatoes, to enhance the absorption of non-heme iron present in the beans.
Things to keep in mind

For most healthy adults, refried beans are safe to consume in normal serving sizes. The high fiber content can sometimes cause temporary gastrointestinal discomfort such as gas or bloating, especially if you are not accustomed to a high-fiber diet. It is advisable to increase fiber intake gradually to allow your digestive system to adjust. Individuals with sodium-sensitive hypertension should be mindful of the sodium content (430mg per 100g) and opt for low-sodium versions or prepare them from scratch to control sodium levels. There are no widely documented common allergies or significant drug interactions associated with refried beans.

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Reader questions
Are refried beans healthy?
Yes, refried beans are generally considered healthy. They score 65/100 on FoodScore, indicating a good nutritional profile. They are rich in dietary fiber (4.7g per 100g) and provide a good source of plant-based protein (5.28g per 100g). While they contain moderate sodium, their overall benefits for digestion and satiety make them a nutritious choice.
Are refried beans good for weight loss?
Refried beans can be beneficial for weight loss due to their high fiber and protein content. These nutrients contribute to satiety, helping you feel full longer and potentially reducing overall calorie intake. At 83 calories per 100g, they are also relatively low in calorie density, making them a filling yet lighter option.
Are refried beans ultra-processed?
No, canned refried beans are not considered ultra-processed. They are classified as NOVA class 1, meaning they are unprocessed or minimally processed. This indicates they retain most of their natural nutritional integrity and are not made with industrial ingredients or additives commonly found in ultra-processed foods.
How can I reduce the sodium in refried beans?
To reduce sodium, look for low-sodium varieties of canned refried beans. If only regular varieties are available, you can rinse them thoroughly before heating, though this may slightly alter the texture. Alternatively, making refried beans from dried beans at home allows for complete control over the sodium content.
What are good alternatives to refried beans?
Good alternatives to refried beans include other legumes like black beans, pinto beans, or lentils. These can be mashed and seasoned similarly to create a homemade version with controlled ingredients. Hummus or other bean dips can also serve a similar purpose in meals or as snacks.
Are refried beans good for heart health?
Refried beans can support heart health. They are low in saturated fat (0.14g per 100g) and contain fiber, which helps manage cholesterol levels. They also provide potassium, important for blood pressure regulation. However, it's important to choose low-sodium options or consume them in moderation to maximize their heart-healthy benefits.
Do refried beans provide essential micronutrients?
Yes, refried beans offer several essential micronutrients. Per 100g, they provide 1.7mg of iron (9% DV), 344mg of potassium (7% DV), and 38mg of magnesium (9% DV). These minerals are important for various bodily functions, including energy metabolism and muscle function. While not a primary source of vitamins A, C, D, or B12, they contribute to overall nutrient intake.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 174296)Updated 2026-04-20