How many calories are in 1/3 cup of refried beans?

December 16, 2025 •

3 min read

According to nutrition data, a 1/3 cup serving of canned, vegetarian refried beans contains approximately 67 calories. This low-fat, high-fiber food is a staple in many cuisines, but its calorie count can change based on how it's prepared and what ingredients are added.

Quick Summary

A 1/3 cup of canned, vegetarian refried beans typically contains 67 calories. The total can fluctuate depending on whether it's homemade or canned, and if ingredients like lard or cheese are included. This serving size offers a notable amount of protein and fiber.

Key Points

Standard Calories: A 1/3 cup of canned, vegetarian refried beans contains approximately 67 calories.
Ingredient Impact: Calories increase significantly with added fats like lard, which is common in traditional recipes.
Healthy Choice: Plain refried beans are a good source of plant-based protein and fiber, supporting digestive health.
Sodium Content: Canned versions can be high in sodium, so opting for low-sodium products or making them at home is recommended.
Versatile Ingredient: Refried beans can be used in numerous dishes, from burritos and tacos to dips and soups.

Calorie Breakdown for 1/3 Cup Refried Beans

When assessing the calorie content of refried beans, it's important to consider the source. Canned and homemade versions can have different nutritional profiles due to varying preparation methods. For a standard 1/3 cup serving of plain, canned, vegetarian refried beans, the calorie count is relatively low. This is because it is usually made with beans, water, and seasonings, without any added animal fats like lard.

Nutritional Content of Vegetarian Refried Beans (1/3 cup)

Calories: 67
Carbohydrates: 11g
Fiber: 4g
Protein: 4g
Fat: 1g
Sodium: 347mg

This breakdown shows that a small serving is a good source of fiber and protein, making it a satiating and healthy addition to a meal. The fiber content, in particular, can help with digestion and promote a feeling of fullness, which is beneficial for weight management.

How Cooking Methods Impact Calories

The preparation of refried beans is a crucial factor in determining its final calorie count. Traditional recipes often call for cooking the beans with lard, which significantly increases the fat and calorie content. Lard is a high-calorie fat, providing 9 calories per gram, compared to the 4 calories per gram found in carbs and protein.

Many modern or vegetarian canned versions of refried beans skip the lard entirely, using vegetable oil or simply omitting added fats. This is why a vegetarian canned product is a low-calorie option. When making refried beans at home, the type and amount of fat you use will directly affect the nutritional information. Opting for a small amount of olive oil instead of a large scoop of lard is a simple way to control calories. Additionally, some recipes add high-calorie ingredients like cheese, which will also raise the total.

A Comparison of Refried Bean Calorie Counts


Refried Bean Type	Serving Size	Approximate Calories	Key Calorie Sources
Canned Vegetarian	1/3 cup	67	Primarily carbs and protein, minimal fat
Homemade with Lard	1/3 cup	90-100+	Higher fat content from lard
Restaurant-Style	1/3 cup	Varies widely	Often includes extra fats and cheese

Health Benefits of Refried Beans

Refried beans offer more than just calories and can be a healthy part of a balanced diet, especially the low-fat or vegetarian versions.

Excellent source of fiber: The high fiber content aids digestive health and can help regulate blood sugar levels.
Plant-based protein: Provides a good amount of plant-based protein, which is essential for muscle repair and overall body function.
Rich in minerals: Refried beans contain important minerals such as iron, magnesium, and potassium.
Low glycemic index: Foods with a low glycemic index, like refried beans, can help manage appetite and prevent spikes in blood sugar.

To maximize the health benefits, consider making your own at home using healthy oils and low-sodium beans. This gives you complete control over the ingredients and reduces your sodium intake, which can be high in some canned varieties.

Ways to Enjoy Refried Beans

Refried beans are incredibly versatile and can be enjoyed in a variety of meals. For a healthier spin, pair them with fresh, whole-food ingredients.

Burritos and Tacos: Use as a filling for burritos or tacos, alongside fresh vegetables and lean protein.
Bean Dip: Create a simple, healthier bean dip by mixing with a little salsa and spices.
Side Dish: Serve as a side with eggs for a hearty breakfast.
Nachos: Use as a base for nachos with a light sprinkling of cheese and plenty of fresh toppings.
Soups and Stews: Stir into soups or stews to add thickness and a boost of protein and fiber.

Conclusion

A 1/3 cup of canned, vegetarian refried beans is a low-calorie option, providing approximately 67 calories. The calorie count can vary significantly depending on preparation, with homemade versions using lard or restaurant dishes typically having more. Choosing a low-fat, low-sodium canned option or making them at home with healthy fats allows you to control the nutritional content and enjoy the numerous health benefits, including being a great source of protein and fiber.

Learn more about the nutritional benefits of legumes here.

Frequently Asked Questions

Refried beans are not inherently fattening. The calorie content, and potential for weight gain, depends on the preparation. Plain, vegetarian versions are low in fat and calories, while those made with lard or loaded with cheese are higher in calories.

The main difference is the preparation. Refried beans are cooked, mashed, and often fried with fat, while regular beans are typically just boiled. This added fat is the primary reason for the calorie difference between them.

Yes, they can be part of a weight-loss diet, especially when opting for low-fat or fat-free versions. Their high fiber and protein content can increase fullness and reduce overall calorie intake.

Homemade refried beans give you complete control over the ingredients, allowing you to use less fat and sodium. Canned versions can vary widely, so it is important to check the nutritional label for specifics on sodium and fat content.

In addition to calories, a 1/3 cup serving provides fiber, protein, and essential minerals like iron, magnesium, and potassium.

Generally, yes. Vegetarian refried beans are healthier because they do not contain lard, an animal fat that increases calories and saturated fat. They rely on vegetable oil or no added fat, resulting in a lower-fat product.

To reduce calories, use a minimal amount of healthy oil, like olive oil, instead of lard. You can also mash beans with a bit of the cooking liquid instead of adding any fat at all.