Refried beans, traditional style
Category: Legumes & Legume Products State: Canned
Nutrition Highlights
Serving Size
Calories
216
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 129 (60.1%) |
| Protein | 47 (22.0%) |
| Fat | 43 (20.0%) |
| Total | 216 (100%) |
Serving: 1 cup [238g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 185 (77.8%) |
| Carbohydrate | 32 (13.6%) |
| Protein | 12 (5.0%) |
| Fat | 4.8 (2.0%) |
| Ash | 4.1 (1.7%) |
| Total | 238 (100%) |
Serving: 1 cup [238g]
Benefits
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High in fiber and protein. One cup provides around 15 grams of protein and 15 grams of fiber
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Rich in antioxidants and vitamins. Refried beans contain antioxidants like polyphenols and vitamins like folate, niacin, thiamine and vitamin B6
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Low in fat and calories. Traditional refried beans are low in fat and calories, with one cup containing around 220 calories and less than 1 gram of saturated fat
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May help manage blood sugar levels. The fiber and protein in beans can help regulate blood sugar levels and prevent spikes and crashes
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May reduce risk of heart disease. The fiber, protein, antioxidants and nutrients in beans can help lower LDL cholesterol and blood pressure, reducing risk of heart disease
Risks
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High in sodium. One cup of canned refried beans contains around 800-1000mg of sodium which is over 40% of the recommended daily limit
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High in carbohydrates. Refried beans are legumes and therefore high in complex carbs. One cup contains around 25g of carbs
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May cause digestive issues. Some people experience gas and bloating from the fiber and complex carbs in beans
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Canned beans have BPA. The lining of canned foods contains BPA which is an endocrine disruptor linked to health problems
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May spike blood sugar. The carbs in beans can raise blood sugar levels, especially if eaten in large amounts
Additional Information
Refried beans, canned, traditional style, are a popular and versatile food that offer several nutritional benefits. However, it is important to note that there are certain risks associated with consuming this food product as well. Let's delve into the primary attributes and secondary attributes of refried beans to understand their nutritional profile.
Primary Attribute:
Refried beans are primarily made from cooked and mashed pinto beans, which are then seasoned and fried. Pinto beans are an excellent source of plant-based protein and dietary fiber. A half-cup serving of refried beans typically contains around 7 grams of protein and 6 grams of fiber. This makes them a filling and satisfying food choice, particularly for vegetarians and vegans looking to meet their protein needs.
Secondary Attributes:
1. Carbohydrates: Refried beans are a good source of complex carbohydrates, providing sustained energy. A half-cup serving generally contains around 20 grams of carbohydrates.
2. Healthy Fats: While refried beans do contain a small amount of fat, it is primarily unsaturated fat, which is considered heart-healthy. However, some canned varieties may include added oils or lard, which can increase the saturated fat content. It is important to check the ingredient list and choose options with minimal or no added fats.
3. Micronutrients: Refried beans are rich in various essential micronutrients. They are a good source of folate, iron, magnesium, potassium, and zinc. These nutrients play vital roles in supporting overall health, including red blood cell production, immune function, and muscle health.
4. Sodium: One of the risks associated with canned refried beans is their high sodium content. Canned varieties often contain added salt for flavor and preservation purposes. Consuming excessive sodium can contribute to high blood pressure and increase the risk of cardiovascular diseases. It is advisable to choose low-sodium or no-salt-added options and rinse the beans before use to reduce sodium levels.
5. Additives: Some commercially available refried beans may contain additives such as preservatives, flavor enhancers, or artificial ingredients. These additives can vary depending on the brand and type of refried beans. Opting for organic or homemade versions can help minimize exposure to potentially harmful additives.
In conclusion, refried beans, canned, traditional style, offer several nutritional benefits, including being a good source of plant-based protein, dietary fiber, and essential micronutrients. They can be a healthy addition to a balanced diet, especially when consumed in moderation and paired with other nutritious foods. However, it is important to be mindful of the risks associated with high sodium content and potential additives present in some canned varieties. Reading labels, choosing low-sodium options, and preparing homemade refried beans can help maximize the nutritional benefits and minimize potential risks.