Are bean and cheese burritos unhealthy? The nutritional truth behind a popular meal

October 28, 2025 •

4 min read

Many factors influence the nutritional profile of a bean and cheese burrito, from the type of tortilla to the amount of cheese used. This makes the question 'Are bean and cheese burritos unhealthy?' impossible to answer with a simple yes or no, as the final product's healthfulness is entirely dependent on its composition.

Quick Summary

A bean and cheese burrito's health depends on its components, including the tortilla, beans, and cheese. While versions from fast-food chains can be high in sodium and saturated fat, a homemade burrito with whole wheat tortillas, low-fat cheese, and fresh ingredients can be a balanced and nutritious meal.

Key Points

Health depends on preparation: A fast-food bean and cheese burrito is typically high in calories, sodium, and saturated fat, while a homemade version can be very nutritious.
Beans are the star ingredient: Beans are a great source of protein, fiber, and important nutrients like folate and iron.
Choose the right tortilla: Whole wheat or corn tortillas are healthier than large, refined white flour options, offering more fiber and fewer empty carbs.
Control the cheese: The amount and type of cheese are key; using a modest portion of low-fat cheese reduces saturated fat and sodium.
Increase nutritional value with vegetables: Adding fresh vegetables like tomatoes, spinach, and onions boosts fiber, vitamins, and minerals.
Watch for sodium: Processed refried beans, store-bought tortillas, and excessive cheese can significantly increase the sodium content.

The Nutritional Breakdown: What's Inside a Bean and Cheese Burrito?

To determine if a bean and cheese burrito is healthy, it's essential to break down the nutritional value of its core ingredients: beans, cheese, and the tortilla. Each component offers unique benefits and potential drawbacks that vary significantly depending on how the burrito is prepared.

Beans: A Fiber and Protein Powerhouse

Beans, such as pinto, black, or refried, are the superstar ingredient in this classic burrito. They are a plant-based powerhouse of nutrients and offer several health advantages.

High in Fiber: Beans are an excellent source of dietary fiber, which is crucial for digestive health, blood sugar regulation, and promoting a feeling of fullness. A half-cup of black beans can provide about 25% of your daily fiber needs.
Plant-Based Protein: They provide a significant amount of plant protein, making them an excellent meat alternative. A 100-gram serving of black beans provides nearly 7 grams of protein.
Rich in Nutrients: Beans are packed with vitamins and minerals, including folate, iron, magnesium, and potassium.
Antioxidants: They contain polyphenols, a type of antioxidant that helps combat cell damage caused by free radicals.

One potential drawback is that beans can cause gas and bloating, especially if you are not accustomed to eating a high-fiber diet. Opting for whole beans over processed refried beans can also help reduce the fat and sodium content.

Cheese: Calcium and Fat

Cheese adds flavor and creaminess but is also the primary source of saturated fat and sodium in many burritos. Its nutritional impact depends heavily on the type and quantity used.

Calcium Source: Cheese is a great source of calcium, which is vital for bone health.
Protein and Fat: It contributes protein but also fat, especially saturated fat, which can raise cholesterol levels if consumed in excess.
Sodium Content: Pre-shredded or processed cheese can be very high in sodium, a known contributor to high blood pressure. Using a smaller portion of freshly shredded, low-fat cheese can be a healthier alternative.

The Tortilla: Carbs and Fiber

The choice of tortilla can significantly impact the burrito's overall nutritional value, primarily its carbohydrate, fiber, and sodium levels.

White Flour Tortillas: These are made with refined carbs, offering less fiber and nutritional value. They are also often large, contributing to a high overall calorie count.
Whole Wheat Tortillas: A more nutritious choice, whole wheat tortillas provide more fiber and nutrients than their white flour counterparts.
Corn Tortillas: Typically smaller and made with whole grains, corn tortillas are a good source of fiber and magnesium and are gluten-free.
Alternatives: For a low-carb option, ingredients can be served in a bowl or wrapped in a lettuce leaf.

Comparing a Healthy vs. Unhealthy Bean and Cheese Burrito

The difference between a nutritionally sound bean and cheese burrito and an unhealthy one often comes down to preparation and ingredients. Here is a comparison of a typical fast-food burrito versus a mindful, homemade version.


Feature	Fast-Food Bean & Cheese Burrito	Healthy Homemade Bean & Cheese Burrito
Calories	Often over 500 kcal	Typically 300-400 kcal
Fat	Higher, especially saturated fat from processed cheese and cooking oils	Lower, using low-fat cheese and minimal oil
Sodium	Extremely high, often exceeding 1,000 mg due to processed ingredients	Significantly lower, controlled by using fresh beans and cheese
Fiber	Moderate, but often lower than homemade versions due to refined tortillas	Higher, using whole wheat tortillas and whole beans
Ingredients	Refined flour tortilla, processed refried beans, excessive cheese	Whole wheat tortilla, whole beans, low-fat cheese, added vegetables

As the table illustrates, the fast-food version relies on processed, high-sodium ingredients and a large tortilla, stacking up calories and unhealthy fats. A homemade version allows for control over ingredients, enabling you to boost fiber and nutrients while cutting down on fat and sodium.

How to Make a Healthy Bean and Cheese Burrito at Home

Creating a healthy burrito is simple and allows you to tailor the meal to your dietary needs.

Choose the right tortilla: Opt for a whole wheat or corn tortilla to boost fiber and nutrients over a large white flour one.
Use whole beans: Ditch the processed, high-sodium refried beans for whole pinto or black beans. You can season them yourself with spices like cumin, chili powder, and onion powder to control sodium levels.
Select a low-fat cheese: Use a reduced-fat shredded cheese like Monterey Jack or Cheddar in moderation. For extra flavor without the fat, consider adding a sprinkle of nutritional yeast.
Add veggies: Increase the nutritional content and volume by adding fresh vegetables. Sliced onions, tomatoes, spinach, or bell peppers are excellent choices.
Portion control: Be mindful of portion sizes. A homemade burrito will naturally be less oversized than many fast-food options.

Conclusion

Ultimately, the question of whether a bean and cheese burrito is unhealthy is about context. The classic fast-food version can be high in calories, sodium, and saturated fat, making it a less healthy choice for frequent consumption. However, a bean and cheese burrito is not inherently unhealthy. When made at home with whole grains, fresh beans, a modest amount of low-fat cheese, and plenty of vegetables, it transforms into a nutritious, satisfying, and balanced meal. By controlling the ingredients, you can enjoy this comfort food without compromising your health goals. The key is mindful preparation and ingredient selection, proving that this beloved meal can indeed be a part of a healthy diet.

For more nutritional information, visit the USDA FoodData Central website.

Frequently Asked Questions

Generally, a bean and cheese burrito is a healthier choice than a beef burrito, as it typically has lower saturated fat and is higher in fiber from the beans. However, the overall healthiness still depends on the other ingredients used, such as the type of cheese and tortilla.

To make it healthier, use a whole wheat or corn tortilla, opt for whole beans instead of processed refried beans, and use a modest amount of low-fat cheese. Adding fresh vegetables like salsa, onions, and spinach can also boost its nutritional profile.

Fast-food burritos are often high in sodium due to processed ingredients like canned refried beans, pre-packaged tortillas, and processed cheese. These ingredients contain high levels of salt to enhance flavor and preserve the product.

Frozen bean and cheese burritos are often high in calories, sodium, and preservatives. It's generally a better and healthier option to make your own at home using fresh ingredients, which gives you full control over the nutritional content.

Yes, a bean and cheese burrito can be part of a weight-loss diet if prepared mindfully. Focus on portion control, use whole wheat tortillas, and load up on beans and vegetables to increase fiber and protein, which promote satiety.

The term 'refried' is a misnomer, as the beans are typically mashed after being cooked once. While some fat is often added, especially in processed versions, they are not necessarily fried twice. Using homemade refried beans or whole beans can reduce added fat.

For burritos, corn tortillas are typically healthier than standard flour tortillas because they are smaller, contain more fiber, and are lower in fat and calories. Whole wheat flour tortillas are a good alternative to regular flour tortillas.