Legume
canned fat-free refried beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
79
PROTEIN
5.3g
CARBS
13.5g
FAT
0.45g
FIBER
4.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories79kcal—
Protein5.3g11%
Carbohydrates13.5g5%
Fiber4.7g17%
Sugar0.61g1%
Total fat0.45g1%
Saturated fat0.09g0%
Trans fat0g—
Cholesterol0mg0%
Water78.7g—
MINERALS
Sodium350mg15%
Potassium344mg7%
Calcium34mg3%
Iron1.6mg9%
Magnesium38mg9%
Phosphorus111mg9%
Zinc0.65mg6%
Copper0.16mg18%
Manganese0.33mg14%
Selenium5.7µg10%
VITAMINS
Vitamin A0µg0%
Vitamin C0.90mg1%
Vitamin D0µg0%
Vitamin E0.04mg0%
Vitamin K2.0µg2%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.02mg2%
Niacin (B3)0.36mg2%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.11mg6%
Folate (B9)57µg14%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup231g
1 tablespoon14.4g
1 teaspoon4.8g
1 ml1g
1 liter962.5g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber, which supports digestive health and promotes feelings of fullness.
- ✓Excellent source of plant-based protein, crucial for muscle maintenance and repair.
- ✓Rich in essential minerals such as iron, magnesium, and potassium.
- ✓Low in fat and cholesterol-free, making it a heart-healthy choice.
COOKING TIPS
In the kitchen.
- 1Heat gently on the stovetop, adding a small amount of water or vegetable broth to achieve the desired consistency.
- 2Enhance the flavor by stirring in spices like cumin, chili powder, and garlic powder, or fresh ingredients like cilantro and lime juice after heating.
- 3Use as a versatile base for seven-layer dip, a spread for tostadas, or a filling for burritos and quesadillas.
- 4For a creamier texture without adding fat, blend with a splash of warm water or a bit of salsa until smooth.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dry place like a pantry for up to the expiration date, typically 2-3 years.
- After opening, transfer any unused beans to an airtight container and refrigerate for up to 4 days.
FAQ
Frequently asked questions.
Are canned fat-free refried beans healthy?
Yes, they are a nutrient-dense food that is high in fiber and plant-based protein while being virtually fat-free. They provide essential minerals like iron, magnesium, and potassium, which support heart health and digestion.
How much protein and fiber are in fat-free refried beans?
Per 100g, these beans contain approximately 5.34g of protein and are a significant source of dietary fiber. This combination is excellent for muscle maintenance and promoting digestive regularity.
Are fat-free refried beans good for weight loss?
Yes, they are highly beneficial for weight management because they are low in calories (79 per 100g) and high in fiber. The fiber content increases satiety, helping you feel full for longer and reducing overall calorie intake.
Are canned fat-free refried beans vegan?
Most fat-free refried beans are vegan because they omit the lard or animal fats found in traditional recipes. However, you should always check the label to ensure no animal-derived seasonings or additives were used.
Are they gluten-free?
Naturally, beans are gluten-free. While most canned refried beans do not contain gluten-containing ingredients, individuals with Celiac disease should check for a 'gluten-free' label to rule out cross-contamination during processing.
Are fat-free refried beans keto-friendly?
No, they are generally not considered keto-friendly. With 13.5g of carbohydrates per 100g, the starch content is too high for most strict ketogenic diets, though they can fit into other low-fat or moderate-carb diets.
How do you heat or prepare canned refried beans?
You can heat them in a saucepan over medium heat, adding a splash of water, broth, or salsa to prevent sticking and improve creaminess. Alternatively, microwave them in a covered, microwave-safe bowl for 2-3 minutes, stirring halfway through.
What do they taste like compared to regular refried beans?
They have a similar earthy, savory bean flavor but a slightly leaner, less creamy mouthfeel because they lack added fats. You can easily enhance the flavor by stirring in cumin, chili powder, or fresh cilantro.
How long do they last after opening the can?
Once opened, transfer the beans from the metal can to an airtight glass or plastic container. They will stay fresh in the refrigerator for 3 to 4 days, or you can freeze them for up to 3 months.
Are canned fat-free refried beans high in sodium?
Canned varieties can be high in sodium used for preservation. To keep your meal heart-healthy, look for 'low sodium' or 'no salt added' versions, or balance the meal by using fresh, unsalted ingredients in the rest of your dish.
