Calories in Refried Beans: Nutrition Facts & Serving Sizes
Per 1 cup (242g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Refried beans contain 83 calories per 100g, with 5.3g of protein, 13.5g of carbs, and 0.9g of fat. A full cup (242g) delivers about 201 calories with 12.8g of protein and 11.4g of fiber. That fiber number is significant: refried beans offer one of the better fiber-per-calorie ratios among common foods. They also provide 344mg of potassium and 38mg of magnesium per 100g. The main downside is sodium, at 430mg per 100g, or over 1,000mg per cup from canned versions. Refried beans are a solid, affordable source of plant-based protein and fiber. They work as a burrito filling, a side dish, or a base for taco bowls.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 can (444g) | 368.5 | 23.5g | 59.9g | 4g | 20.9g |
| 1 cup (242g) | 200.9 | 12.8g | 32.7g | 2.2g | 11.4g |
| 100g | 83 | 5.3g | 13.5g | 0.9g | 4.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 83 | 4% |
| Protein | 5.3g | 11% |
| Total Fat | 0.9g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 13.5g | 5% |
| Dietary Fiber | 4.7g | 17% |
| Sugars | 0.6g | 1% |
| Sodium | 430mg | 19% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 35mg | 3% |
| Iron | 1.7mg | 9% |
| Potassium | 344mg | 7% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 38mg | 9% |
| Phosphorus | 114mg | 9% |
| Zinc | 0.7mg | 6% |
| Selenium | 5.6mcg | 10% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Refried Beans
Refried beans are a nutrient-dense, affordable food that delivers a strong combination of plant protein and dietary fiber at a moderate calorie cost. The 5.3g of protein per 100g means a full cup provides nearly 13g of protein, which contributes meaningfully to daily protein goals for active individuals.
The 4.7g of fiber per 100g supports digestive health, promotes satiety after meals, and helps regulate blood sugar by slowing carbohydrate absorption. A cup of refried beans provides 11.4g of fiber, which represents a large portion of the recommended daily intake.
Refried beans provide 344mg of potassium per 100g and 38mg of magnesium per 100g. These minerals support muscle function, electrolyte balance, and energy production. Iron at 1.7mg per 100g and phosphorus at 114mg per 100g further support overall nutritional balance.
For anyone cutting calories or eating on a budget, refried beans offer exceptional value: a full cup for around 200 calories with protein, fiber, and key minerals. The main consideration is the sodium content in canned versions. Choosing low-sodium canned varieties or cooking dried pinto beans from scratch dramatically reduces sodium.
Dietary Considerations
Refried beans are vegan and vegetarian when made without lard, though traditional recipes often include lard. Check labels on canned versions. They are gluten-free and dairy-free. Not keto-friendly due to 13.5g carbs per 100g. Excellent for weight loss given their high fiber and protein content at a moderate calorie cost. High sodium in canned versions is a consideration for anyone on a low-sodium diet. Paleo-friendly status depends on the specific preparation. Whole30 compliant versions exist with no added oils or lard.
Daily Intake (100g)
100g of refried beans provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in refried beans?
Refried beans contain 83 calories per 100g. A cup (242g) has about 201 calories. A full can (444g) contains approximately 369 calories.
Are refried beans good for weight loss?
Yes. Refried beans are a strong weight-loss food. A cup provides about 201 calories with 12.8g of protein and 11.4g of fiber. That combination keeps you full and helps hit daily protein and fiber targets without blowing your calorie budget.
How much protein is in refried beans?
Refried beans contain 5.3g of protein per 100g. A cup (242g) provides about 12.8g of protein, making them a worthwhile plant-based protein source.
Are refried beans high in sodium?
Yes, canned refried beans are high in sodium at 430mg per 100g. A cup contributes over 1,000mg of sodium. Choosing low-sodium canned varieties or making them from scratch significantly reduces sodium intake.
Are refried beans vegan?
Traditional refried beans are made with lard and are not vegan. However, many canned brands offer vegetarian or vegan versions made with vegetable oil. Always check the ingredient label.
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