Refried beans is a dish of cooked and mashed pinto beans that is a traditional part of Mexican and Tex-Mex cuisine. Refried beans are also very popular in many other Latin American countries. Refried beans are made by soaking pinto beans for 8 hours and then cooking them in water, usually with onion, until soft. Then, they are mashed and fried with lard or other fats until almost dry. The beans are not called refried because they are fried twice; they actually get their name from the Spanish name for the dish – frijoles refritos. And – the word “refritos” translates to “well-fried.”
Refried beans are not keto. They are high in carbs, with one cup containing around 35g net carbs. The ideal carb range on keto is around 25-50g per day, so these should be avoided or consumed minimally on the keto diet. The best keto alternatives are Eden Organic Black Soybeans, Del Monte Fresh Cut Green Beans, and Wholly Guacamole.
In this article, we will discuss the nutritional information for refried beans and keto-friendly alternatives. Let’s dig in!
Contents
Are Refried Beans Healthy?
Generally, beans and other legumes are an important component of a healthy diet. Beans are a good source of protein, an excellent source of fiber, and contain a significant amount of vitamins and minerals. Some of these include folate, iron, magnesium, phosphorus, and vitamin C.
The basic ingredients in traditional refried beans are pinto beans, salt, spices, and lard or bacon fat. The pinto beans in themselves are a great addition to the normal diet. However, animal fat and salt are what make this dish unhealthy. Excess sodium in the diet increases the risk of developing heart disease, hypertension, and low bone density.
The lard and bacon fat is high in saturated fats, which is known to increase the levels of LDL (unhealthy cholesterol) in the bloodstream. Lard is a semi-solid white fat that is obtained by rendering the fatty tissue of a pig. This animal byproduct should most definitely be avoided or minimized in the diet.
Are Any Beans Keto Approved?
Since beans tend to be starchy and high in carbohydrates, most beans are not considered keto-friendly. The beans with the highest amount of net carbs include black beans, kidney beans, chickpeas, pinto beans, and black-eyed peas.
Thankfully, there are a couple of beans that do fit into the keto criteria. For instance, green beans are just 3g of net carbs per ½ cup serving, and black soybeans contain only 5g of net carbs per ½ cup serving.
Refried Beans Nutritional Information
Below are some of the most widely purchased brands of refried beans, all of which would not be considered keto-friendly.
Old El Paso Traditional Refried Beans
Ingredients:
- Cooked Pinto Beans
- Water
- Contains 2% or less of: Salt, Tomato Paste, Sea Salt (Potassium Magnesium Chloride, Salt), Lard, Chili Pepper, Spice, Sugar, Hydrogenated Lard, Onion Powder, Natural Flavor, Garlic Powder.
Nutritional Information (per ½ cup):
- Calories: 70
- Total Fat: 0.5g
- Saturated Fat: 0g
- Cholesterol: 0g
- Sodium: 440mg
- Total Carbohydrate: 13g
- Dietary Fiber: 6g
- Sugar: 1g
- Protein: 4g
Rosarita Traditional Refried Beans
Ingredients:
- Cooked Beans
- Water
- Less than 2% of: Lard, Salt, Distilled Vinegar, Chili Pepper, Onion Powder, Spices, Natural Flavor, Garlic Powder.
Nutritional Information (per ½ cup):
- Calories: 100
- Total Fat: 2.5g
- Saturated Fat: 1g
- Cholesterol: 0g
- Sodium: 580mg
- Total Carbohydrate: 15g
- Dietary Fiber: 5g
- Sugar: <1g
- Protein: 5g
Taco Bell Original Refried Beans
Ingredients:
- Water
- Pinto Beans
- Salt
- Soybean Oil
- Pink Beans
- Natural Flavor
- Soy Lecithin
Nutritional Information (per ½ cup):
- Calories: 130
- Total Fat: 1.5g
- Saturated Fat: 0g
- Cholesterol: 0g
- Sodium: 580mg
- Total Carbohydrate: 21g
- Dietary Fiber: 5g
- Sugar: 1g
- Protein: 7g
Bush’s Best Traditional Refried Beans
Ingredients:
- Cooked Pinto Beans
- Water
- Lard
- Salt
- Vinegar
- Spice
- Onion Powder
- Garlic Powder.
Nutritional Information (per ½ cup):
- Calories: 140
- Total Fat: 3g
- Saturated Fat: 1g
- Cholesterol: 0g
- Sodium: 410mg
- Total Carbohydrate: 21g
- Dietary Fiber: 5g
- Sugar: 0g
- Protein: 7g
Great Value Refried Beans
Ingredients:
- Prepared Pinto Beans
- Water
- Lard
- Salt
- Distilled Vinegar
- Onion Powder
- Chili Pepper
- Cumin
- Garlic Powder
Nutritional Information (per ½ cup):
- Calories: 120
- Total Fat: 2.5g
- Saturated Fat: 1g
- Cholesterol: 0g
- Sodium: 510mg
- Total Carbohydrate: 18g
- Dietary Fiber: 7g
- Sugar: 1g
- Protein: 6g
Amy’s Organic Traditional Refried Beans
Amy’s Organic uses safflower and sunflower oil for the fat instead of lard or bacon fat. However, even though Amy’s does not contain unhealthy saturated fats, it is still not considered ketogenic because of its high carbohydrate content.
Ingredients:
- Organic Pinto Beans
- Filtered Water
- Organic Onion
- Organic High Oleic Safflower and/or Sunflower Oil
- Sea Salt
- Organic Garlic
- Organic Spices
Nutritional Information (per ½ cup):
- Calories: 140
- Total Fat: 3g
- Saturated Fat: 0g
- Cholesterol: 0g
- Sodium: 390mg
- Total Carbohydrate: 22g
- Dietary Fiber: 6g
- Sugar: 1g
- Protein: 7g
Keto Alternatives To Refried Beans
Black Soybeans – Eden Organic Black Soybeans
Soybeans are a great option for those following keto diets. They are the lowest in net carbs out of all the other beans out there, and they have a similar texture to pinto and black beans. They are not as flavorful, but you can always add flavor with spices to spruce up the taste.
Ingredients:
- Organic Black Soy Beans
- Water
- Kombu Seaweed
Nutritional Information (per ½ cup):
- Calories: 130
- Total Fat: 4.5g
- Saturated Fat: 0.5g
- Cholesterol: 0g
- Sodium: 35mg
- Total Carbohydrate: 11g
- Dietary Fiber: 6g
- Sugar: 2g
- Protein: 11g
Green Beans – Del Monte Fresh Cut Green Beans
Ingredients:
- Green Beans
- Water
- Sea Salt
Nutritional Information (per ½ cup):
- Calories: 20
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0g
- Sodium: 380mg
- Total Carbohydrate: 3g
- Dietary Fiber: 1g
- Sugar: 0g
- Protein: 1g
Guacamole – Wholly Guacamole
If you are enjoying Mexican food and not sure what to substitute refried beans with, choose guacamole or smashed avocado instead! This is a great keto choice, as it is low in carbs and high in essential fatty acids.
Ingredients:
- Hass Avocados
- Distilled Vinegar
- Water
- Jalapeno Peppers
- Salt
- Dehydrated Onion
- Granulated Garlic
Nutritional Information (per 2 tablespoons):
- Calories: 70
- Total Fat: 6g
- Saturated Fat: 1g
- Cholesterol: 0g
- Sodium: 140mg
- Total Carbohydrate: 2g
- Dietary Fiber: 1g
- Sugar: 0g
- Protein: 1g
Low-Carb Refried Beans Recipe – Keto Approved
Prep Time: 10 minutes – Cook Time: 40 minutes – Total Time: 50 minutes – Servings: 10
Ingredients:
- 800 ml black soybeans, rinsed well
- 2 Tbsp Avocado Oil
- 2 Cloves Garlic
- 1 Jalapeno
- 2 tsp Cumin
- 1 Tbsp Chili Powder
- 1 tsp Sea Salt
- 2 limes, juiced
- 4 cups water
Stovetop Instructions:
- Mince garlic and dice up a jalapeño. (Make sure to use gloves when dicing the jalapeno, to avoid the jalapeno juice burn!)
- Heat oil in a saucepan on medium heat and once hot, add cumin powder, chili powder, minced garlic, diced jalapeño, and a little sea salt. Cook for a minute or two until the spices are fragrant.
- Stir in rinsed black soybeans, then pour in the juice from both limes and enough water to just cover the beans (about 2 cups). Bring to a boil, reduce the heat to medium/low and simmer for 45 minutes, adding more water throughout the cooking process so that the beans are just covered. You’ll need about 4 cups of water in total.
- Once cooked, use a blender to puree until smooth, or cool completely and then puree in a blender.
Nutrition Facts (per ¼ cup):
- Calories: 104
- Total Fat: 6.5g
- Saturated Fat: 0g
- Cholesterol: 0g
- Sodium: 274mg
- Total Carbohydrate: 8.2g
- Dietary Fiber: 4g
- Protein: 6.7g
These keto refried beans can be used in so many ways. Here are a few ideas:
- Pair with your favorite keto chips or crackers
- Create a keto-approved 7-Layer dip
- Spread onto almond flour tortillas and create some keto quesadillas
Related Questions
Are Refried Beans Gluten-Free?
Refried beans are naturally gluten-free. It is always a good idea to check the label and ensure that there are no additives or flavorings that include gluten.
Are Refried Beans Vegan?
No, most brands of canned refried beans and traditional homemade refried beans are NOT vegan. Since these beans contain animal fat and other animal byproducts, they are most definitely not considered vegan or vegetarian. If you would like to recreate a vegan version of refried beans, you can replace the animal fat with soybean oil. It also contains less saturated fat and calories than lard.