Are refried beans considered a fatty food?

December 6, 2025 •

3 min read

The name "refried beans" is a bit of a misnomer, as the Spanish term "frijoles refritos" translates to "well-fried" not "fried twice". This often leads to confusion about whether refried beans are considered a fatty food, but the truth lies in the cooking method and ingredients used.

Quick Summary

The fat content of refried beans varies significantly based on how they are prepared. Traditional recipes using lard result in a higher fat content, while vegetarian or low-fat versions made with plant-based oils offer a healthier alternative. The high sodium in many canned options is also a key nutritional consideration.

Key Points

Preparation Matters: The fat content of refried beans depends heavily on the type and amount of fat used during cooking, such as traditional lard versus plant-based oil.
Not Twice-Fried: The term "refried" is a mistranslation of the Spanish "well-fried" (refritos), not an indication of being cooked twice.
Beware of Sodium: Many canned refried beans are high in sodium, which can contribute to high blood pressure and other heart-related issues.
Naturally Nutritious Base: The foundational beans themselves are rich in fiber, plant-based protein, iron, and other essential minerals.
Choose or Create Healthy Versions: Opt for low-fat or vegetarian canned options, or make your own at home using healthier fats and less salt for a more nutritious dish.

The Deceptive Name: Unpacking "Refritos"

Many people believe that refried beans are fried twice, making them automatically unhealthy. However, the term comes from the Spanish frijoles refritos, meaning "well-fried" or "intensely fried". The process typically involves simmering beans until tender, mashing them, and then frying them once in a fat, which is often lard in traditional preparations. This initial cooking method is the primary determinant of whether the final dish is high in fat or not.

The Base: Beans are Inherently Nutritious

Before any fat is added, the base of refried beans—pinto, black, or kidney beans—is a nutritional powerhouse. Legumes are naturally rich in essential nutrients, including:

Dietary Fiber: Promotes healthy digestion and can help stabilize blood sugar levels.
Plant-Based Protein: A satisfying macronutrient that is essential for muscle tissue and overall body function.
Vitamins and Minerals: Excellent sources of folate, magnesium, iron, potassium, and zinc.

These inherent qualities mean that even a serving of traditionally-prepared refried beans still provides significant health benefits. The difference lies in what is added during the cooking process.

The Fat Factor: Lard vs. Plant-Based Oils

The most significant factor determining if refried beans are fatty is the type of fat used. Traditional recipes and some restaurant versions use lard, which is high in saturated fat and calories. In contrast, many modern recipes and store-bought versions use healthier, plant-based oils such as canola or olive oil. For example, 1 cup of pinto beans with no fat added contains 0 grams of fat, but the same amount prepared traditionally with lard can contain several grams of saturated fat. Opting for versions made with unsaturated fats or low-fat varieties can drastically reduce the overall fat content without sacrificing flavor. For those managing heart health, it is wise to be mindful of saturated fat intake.

A Hidden Culprit: The Problem with High Sodium

While the fat content gets a lot of attention, the amount of sodium in refried beans is another critical nutritional consideration, especially with canned varieties. Many store-bought cans contain high levels of sodium, well exceeding recommended daily values. Excessive sodium intake can contribute to high blood pressure, increasing the risk of heart disease and stroke.

For example, one cup of canned refried beans can contain over 900mg of sodium, whereas a reduced-sodium version can have significantly less. To minimize sodium, consumers can choose reduced-sodium products, rinse canned beans thoroughly, or prepare them from dried beans at home with minimal salt.

Choosing the Healthiest Option

Taking control of your ingredients is the best way to ensure your refried beans are a healthy addition to your diet. Homemade beans allow you to select a heart-healthy oil, control the amount of salt, and even add extra vegetables and spices for flavor. When buying canned, remember to check the nutritional label for the fat and sodium content. Look for options labeled "low fat," "vegetarian," or "reduced sodium." Many vegetarian varieties replace lard with vegetable oil, automatically reducing the saturated fat.

Comparison of Refried Bean Variations


Type of Refried Beans	Primary Fat Source	Typical Fat (per serving)	Saturated Fat (per serving)	Potential Sodium (per serving)
Homemade (Healthy)	Olive or Canola Oil	Low, controllable	Low, controllable	Low, controllable
Traditional (Lard)	Lard	Medium-High	High	High
Canned (Standard)	Lard or Vegetable Oil	Medium	Medium-High	High
Canned (Low-Fat)	Vegetable Oil	Low	Low	Low

Conclusion: Preparation is the Key

Ultimately, whether refried beans are considered a fatty food is not a simple yes or no answer; it depends entirely on how they are prepared. The nutritious, high-fiber, high-protein base of legumes offers numerous health benefits, but these can be diminished by the addition of unhealthy saturated fats and excessive sodium. By making a conscious choice to use healthier fats like olive oil and moderating salt, or by selecting low-fat and low-sodium canned products, you can enjoy this versatile and delicious dish as part of a balanced diet. For those interested in making a heart-healthy version at home, there are many recipes available online that forgo the use of lard and excess salt. You can find inspiration on sites like Healthline which provides valuable information on healthier preparation methods.

Frequently Asked Questions

The variation in fat content is due to the fat source used for frying. Traditional recipes use lard, which is high in saturated fat, while healthier modern versions and most vegetarian canned beans use plant-based oils like olive or canola oil.

Yes, the name is a mistranslation of the Spanish 'frijoles refritos,' which means 'well-fried.' The beans are cooked and fried only once, not twice, but the intensity of the frying process is emphasized.

Not necessarily. While some canned options are low-fat, many contain very high levels of sodium. Restaurant versions can be higher in fat due to the use of lard. The best way to know is to check the nutritional label on canned goods or inquire about the preparation method at a restaurant.

To make them less fatty, use a healthy oil like olive oil in moderation when cooking. To reduce sodium, use dried beans and add salt sparingly, or rinse canned beans before preparation.

Refried beans, particularly healthy preparations, are high in fiber and protein, which can help with digestion and appetite control. They are also a good source of iron, magnesium, and other vitamins and minerals.

Vegetarian refried beans often use vegetable oil instead of lard, making them lower in saturated fat. However, they can still be high in sodium, so it's important to check the nutritional label.

Yes, but with caution. Low-fat, low-sodium refried beans can be part of a healthy diet, thanks to their high fiber and protein content which promotes satiety. However, portions should be monitored, as high-fat versions are more calorie-dense.