Are Refried Beans High in Folate?

November 14, 2025 •

3 min read

Cooked beans are a significant source of folate, but the process of making refried beans can impact their final vitamin content. This raises the question: are refried beans high in folate, and how does the cooking method affect this key B vitamin?

Quick Summary

The folate content of refried beans is influenced by preparation methods, with homemade versions typically containing more folate than canned alternatives due to heat degradation during processing. However, all versions still offer some nutritional value.

Key Points

Folate is heat-sensitive: The refrying process significantly reduces the natural folate content of beans compared to simply cooked or stewed beans.
Canned is lower in folate: Canned refried beans are processed with high heat and contain less folate than homemade versions.
Homemade preserves more folate: Making refried beans from dried beans at home allows for better control over cooking times and methods, which helps retain more folate.
Still nutritious, but not folate-rich: Despite lower folate levels, refried beans are still a good source of fiber, protein, iron, and other minerals.
Combine with other folate sources: To increase folate intake, serve refried beans with other folate-rich foods like leafy greens, broccoli, or avocado.
Cooking method matters: Using a pressure cooker for preparation can minimize heat exposure and preserve more of the beans' folate.

Understanding Folate and Its Role

Folate, or vitamin B9, is a crucial nutrient required for many bodily functions, including cell growth, DNA formation, and the production of red blood cells. A sufficient intake of folate is particularly important during periods of rapid growth, such as pregnancy, to help prevent birth defects. Many foods contain naturally occurring folate, with legumes like beans being one of the best sources.

The Impact of Cooking on Folate

As a water-soluble vitamin, folate is sensitive to heat and can degrade during the cooking process. This is a key factor when considering the folate content of refried beans, which are cooked twice—once to soften the beans and again to mash and fry them. The extended exposure to heat reduces the total folate amount compared to simply stewing or boiling the beans. Steaming or using a pressure cooker for the initial bean preparation can help preserve more of the vitamin compared to prolonged boiling.

Canned vs. Homemade Refried Beans

When assessing the folate content, it's essential to consider the source: canned or homemade. Store-bought, canned refried beans are subjected to extensive processing and high heat during canning, which inevitably leads to a reduction in their folate concentration. A half-cup serving of canned refried beans might provide only about 5% of the daily value for folate. In contrast, homemade refried beans, prepared with a mindful cooking process, will retain significantly more of the bean's original folate content.

Comparison Table: Folate in Different Bean Preparations


Bean Type	Preparation Method	Estimated Folate (per ½ cup)	Factors Affecting Folate
Pinto Beans	Plain, stewed	~147 mcg (37% DV)	Minimal heat, no second cooking stage.
Pinto Beans	Canned, refried	~21 mcg (5% DV)	Extensive heat exposure during canning and processing.
Pinto Beans	Homemade, refried	Varies, but higher than canned	Less processing, cook time can be controlled.
Black Beans	Homemade, refried	Varies, can be high	Less processing, retains more natural folate.

Maximizing Folate When Cooking Refried Beans

For those who prioritize getting the most folate from their diet, making refried beans at home is the best strategy. Here are some tips to maximize the folate content:

Choose the right bean: While most beans contain folate, some, like pinto and black beans, are particularly good sources.
Consider a pressure cooker: This method dramatically reduces cooking time, minimizing heat exposure and preserving more folate.
Limit cooking water: As a water-soluble vitamin, folate can leach into the cooking water. Using just enough water to cook the beans and incorporating that liquid into the mashing process can help.
Use fresh ingredients: Sautéing fresh onions and garlic adds flavor and nutrients without compromising the beans' folate.
Go vegetarian: Using healthy oils like olive or avocado oil instead of lard avoids adding unhealthy saturated fats, while retaining the beans' natural benefits.

Refried Beans as Part of a Balanced Diet

While refried beans might not be the highest-folate food on the planet, they still offer other impressive nutritional benefits. A serving provides substantial amounts of fiber, protein, and other minerals like iron, magnesium, and potassium. They can contribute to a healthy, balanced diet, especially when part of a meal that includes other folate-rich ingredients, such as a salad with leafy greens or a garnish of fresh avocado.

Conclusion: Are Refried Beans High in Folate?

To answer the central question, refried beans are not considered high in folate, especially when compared to their uncooked or simply stewed counterparts. The significant heat exposure during the cooking and canning processes degrades a large portion of this delicate vitamin. However, they are not without nutritional merit, contributing protein, fiber, and other essential minerals to your diet. For those aiming to maximize their folate intake, making refried beans from scratch using a pressure cooker or choosing alternative folate-rich foods is the best course of action. Ultimately, refried beans can be a part of a healthy diet, but relying on them as a primary source of folate is not advisable. A varied diet that includes plenty of fresh, green vegetables will provide the most benefit.

Frequently Asked Questions

No, cooking does not destroy all the folate, but it does cause a significant reduction. As a water-soluble vitamin, folate is sensitive to heat, and prolonged cooking, especially boiling, will degrade a large portion of it.

No, you cannot increase the folate in canned refried beans after they have been processed. However, you can add other folate-rich ingredients to your meal, such as avocado or a sprinkle of fortified nutritional yeast, to boost the overall folate content.

The amount varies by brand and preparation, but a half-cup serving of canned refried pinto beans provides approximately 21 mcg of folate, which is about 5% of the recommended daily value.

Raw black beans are a good source of folate, but like pinto beans, the refrying process will reduce their vitamin content. Homemade black bean refried beans will contain more folate than canned versions.

Excellent sources of folate include leafy green vegetables like spinach and kale, legumes (lentils, chickpeas), asparagus, broccoli, and fortified grains.

No, folate is the naturally occurring form of vitamin B9, found in foods. Folic acid is the synthetic, man-made version that is added to fortified foods and supplements because it is more stable and easily absorbed by the body.

Yes, if maximizing folate intake is a priority, making homemade refried beans is a better choice. The homemade version retains more of the bean's natural folate and allows you to control other nutritional factors like sodium and fat content.