Refried beans, a traditional Mexican cuisine staple, are cooked, mashed pinto beans. Traditional refried beans are usually fried in vegetable oil or lard after mashing. All legumes, including refried beans, are rich in muscle-building protein, provide a hefty dose of dietary fiber and are high in certain vitamins and minerals. Unless labeled "vegetarian" or "low-fat," refried beans may contain lard, a type of unhealthy saturated fat.
Basic Nutrient Values
One cup of refried beans, on average, provides 237 calories, 14 g of protein, 3 g of fat, 1.2 g of saturated fat, 39 g of carbohydrates, 13.4 g of dietary fiber, 20 mg of cholesterol and 753 mg of sodium, according to the U.S. Department of Agriculture Nutritive Value of Foods. However, there are fat-free, cholesterol-free varieties of refried beans available. Refried beans are rich in iron and vitamin C, providing 4.2 mg of iron per cup, or 23 percent of the recommended daily value or DV; and 15 mg of vitamin C, or 25 percent of the DV.
Nutrient Functions
Refried beans are an excellent food source of two macronutrients, or those you need daily in larger quantities, protein and carbohydrates. A 1/2-cup of refried beans provides the same amount of protein that is in 1-oz. of meat, poultry or fish. Unlike these animal foods however, refried beans are rich in carbohydrates, the body's preferred energy source, according to the McKinley Health Center. Iron is a trace mineral that is essential for forming hemoglobin and myoglobin, which are involved in oxygen transport throughout the body. Iron and vitamin C are important for supporting a healthy, strong immune system. Vitamin C is also necessary for forming collagen, a fibrous protein that holds body structures together, such as ligaments and tendons.
Iron Absorption
Two forms of iron are heme and non-heme. Heme iron comes from animal foods, such as meat and fish. It is better absorbed and utilized by the body. Non-heme iron, from plant foods, such as refried beans, is still an important source of this essential mineral. Vitamin C enhances the absorption of non-heme iron, according to the National Institutes of Health Office of Dietary Supplements. Since refried beans are also rich in vitamin C, your body will be able to absorb and utilize more of the iron found in this nutritious food.
Health Benefits
You should include legumes in your diet regularly for better health, at least several times per week, according to the U.S. Department of Agriculture Dietary Guidelines for Americans. Legumes, such as refried beans, are a heart-healthy, protein-rich meat substitute. Refried beans low in fat but very filling. Because they are high in dietary fiber, refried beans enhance satiety, which is beneficial for weight management. In addition, the fiber in vegetarian or fat-free refried beans may help to lower blood cholesterol levels.
Considerations
Canned refried beans, like many canned foods, are somewhat high in sodium, providing 753 mg per cup, which is nearly one third of your daily recommended limit for this mineral. While you may enjoy canned refried beans in moderation, like any food, you can also make lower-sodium vegetarian refried beans from cooked pinto beans, according to a recipe featured on AllRecipes.com. In addition to dried pinto beans, this recipe calls for minced garlic, diced tomato, ground cumin, chili powder and a bit of olive oil. When prepared from dried pinto beans, without added salt, they are virtually sodium-free.
References
- U.S. Department of Agriculture: Nutritive Value of Foods
- MayoClinic.com: Nutrition and Healthy Eating: What does Percent Daily Value mean on food labels?
- Macronutrients: the Importance of Carbohydrate, Protein, and Fat
- National Institutes of Health: Office of Dietary Supplements--Iron Fact Sheet
- U.S. Department of Agriculture: Dietary Guidelines for Americans--Food Groups to Encourage
- AllRecipes.com: Vegetarian Refried Beans
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