Refried beans are a popular side dish at Mexican eateries. Refried beans may also be purchased pre-made in cans at the grocery store. Most brands offer a low-fat or non-fat version. Preparing low-fat refried beans at home is also easy.
Features
Refried beans are usually made with pinto beans, but some restaurants and canned versions use black beans. Traditional refried beans are made with pork fat or bacon grease, which adds a meaty flavor but also a considerable amount of saturated fat. Restaurant versions contain 200 or more calories per serving and 9g of fat. Canned versions are often vegetarian and contain just 1g of fat and 100 calories per ½ cup serving. As the "regular" canned versions are already low-in-fat, manufacturers also offer a "no-fat" or "fat-free" version with no fat and 100 calories per ½-cup serving.
Considerations
Canned and restaurant versions of low- or no-fat refried beans contain a high amount of sodium. A restaurant side dish contains upwards of 660mg of sodium -- about 27.5 percent of the American Heart Association's daily recommended allowance. Canned versions contain over 500 mg per ½-cup. A homemade version of low-fat refried beans can help cut back on the sodium content. Use dried pinto beans -- soak and cook them according to package directions, without added sodium. Saute garlic and onion in a tablespoon or two of heart healthy olive or canola oil. Add a diced tomato, ground cumin, chili powder and the beans. Mash and season to taste.
Nutrition
One-half cup of refried beans contains about 6g of protein and 18g of carbohydrates. They also provide approximately 10 percent of the daily recommended allowance of iron, magnesium and phosphorous and 2 percent of calcium. Low-fat or non-fat refried pinto beans offer 430mg of potassium, making them a high potassium food, according to Drugs.com.
Fiber
Refried beans provide about 5g of fiber per ½-cup serving. Fiber is an essential dietary element that can help lower cholesterol, keep the colon healthy and make digestion smooth, says the Harvard School of Public Health. The Institute of Medicine recommends most healthy adult women get a minimum of 25g of fiber daily and men 38g.
Uses
In addition to being a side dish, low-fat refried beans can be a primary source of protein in a meal. Serve them in whole-wheat tortillas with low-fat cheese, lettuce and salsa for a vegetarian taco -- provided the beans were not prepared with bacon or lard. Use homemade or canned low- or non-fat refried beans as the base of a healthier version of the classic Mexican seven-layer dip along with low-fat cheese and sour cream.
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