What is unhealthy about refried beans? A complete nutritional guide

December 9, 2025 •

4 min read

A 2021 review highlighted that while beans themselves are highly nutritious, a single cup of some traditionally prepared refried beans can contain over half of the American Heart Association's daily recommended sodium intake. This stark reality reveals that what is unhealthy about refried beans is less about the legume and more about the added ingredients during preparation.

Quick Summary

The unhealthiest aspects of refried beans stem from preparation methods that add excessive sodium and saturated fat. While the beans offer fiber and nutrients, many canned or restaurant varieties use high-fat ingredients like lard and high levels of salt. Healthy alternatives involve making them at home with healthier oils or choosing low-sodium versions.

Key Points

Excessive Sodium: Many canned and restaurant refried beans contain high levels of sodium, contributing to high blood pressure and heart disease risk.
High Saturated Fat: Traditional recipes and some commercial varieties use lard or other saturated fats, which can raise bad cholesterol levels.
Hidden Calories: The added fats in refried beans increase their calorie density, which can impact weight management goals.
Additives in Canned Versions: Many processed products contain unnecessary additives and preservatives to extend shelf life.
Potential for Digestive Discomfort: The high fiber content is beneficial but can cause gas and bloating, especially for those not used to it.
Homemade is Healthier: Making refried beans from scratch allows you to control the amount of fat and salt, using healthier plant-based oils and spices for flavor.
Not Inherently Unhealthy: The fundamental ingredients—the beans—are very healthy and provide excellent fiber, protein, and minerals.

Unhealthy Additions: Sodium and Saturated Fat

At their core, beans are nutritional powerhouses, packed with fiber, protein, and essential minerals like magnesium, iron, and zinc. The trouble begins when preparing or processing them. The "refried" process (which actually means "cooked well" in Spanish, not fried twice) traditionally involves pan-frying cooked beans with lard and high levels of salt. This practice introduces two key unhealthy elements: high saturated fat and excessive sodium.

The Problem with High Sodium

Many commercially canned and restaurant refried beans are loaded with sodium. A typical half-cup serving of canned refried beans can contain a significant percentage of the daily recommended value for sodium. Excess sodium intake is a major concern, as it can contribute to several serious health issues, including:

High blood pressure (hypertension)
Increased risk of heart disease and stroke
Higher risk for headaches and bloating

Fortunately, it is possible to reduce sodium intake by choosing products labeled "low sodium" or "no salt added." Rinsing whole canned beans is an effective method for reducing sodium before preparing them, although this is not a practical option for the already mashed variety.

The Concern with Saturated Fat

Traditional refried beans get their signature rich flavor and creamy texture from being fried in lard or other animal fats. Lard is a saturated fat, and a diet high in saturated fat can increase levels of LDL ("bad") cholesterol in the blood, which is a known risk factor for cardiovascular disease. While some research has shown mixed results, most public health agencies still recommend limiting saturated fat intake. Many modern, health-conscious or vegetarian versions of refried beans replace lard with healthier vegetable oils, such as olive or canola oil, significantly reducing the saturated fat content.

Calorie Density and Weight Management

The addition of high-fat ingredients like lard increases the overall calorie density of refried beans. While a cup of plain pinto beans has no fat, a cup of refried beans made with lard can contain 5 grams of fat and more calories. For individuals monitoring their calorie intake for weight management, the extra calories from fat can be a drawback. Opting for fat-free or low-fat versions, or using healthier plant-based fats in homemade recipes, can help manage calorie intake.

The Impact of Additives

In addition to unhealthy fats and high salt, some canned and processed refried beans may contain additives, preservatives, and artificial flavors to enhance shelf-life and taste. While the effects of these additives vary, prioritizing whole, minimally processed ingredients is always the healthier option. Making your own refried beans allows for complete control over every ingredient, ensuring a clean and healthy dish.

Potential Digestive Distress

Beans are famously high in dietary fiber, which is excellent for digestive and heart health. However, the high fiber content can also lead to an uncomfortable side effect for some people: gas and bloating. This is often the case for individuals who are not used to a high-fiber diet. The key to mitigating this issue is to increase fiber intake gradually over time, allowing your digestive system to adjust.

Comparison: Canned vs. Healthy Homemade Refried Beans


Feature	Canned Refried Beans (Standard)	Homemade Refried Beans (Healthy)
Sodium	Often very high (e.g., up to 962mg per cup)	Very low, controlled by the cook
Fat Type	May contain lard or other saturated fats	Uses heart-healthy oils like olive or avocado oil
Saturated Fat	Moderate to high, depending on preparation	Low or negligible
Ingredients	Beans, water, salt, fat, additives, preservatives	Beans, healthy oil, spices (cumin, chili powder, garlic), lime
Nutrient Control	Limited control over sodium and fat content	Full control over all ingredients
Cost	Typically inexpensive	Can be cheaper if starting with dried beans

Tips for Healthier Refried Beans

Choose Wisely: When buying canned beans, look for low-sodium or no-salt-added varieties. Always check the ingredient list to ensure they do not contain lard.
Rinse and Drain: If using whole canned beans as a base, drain and rinse them thoroughly to wash away excess sodium.
Use Healthy Fats: If making from scratch, sauté your aromatics (onion, garlic) in a small amount of olive oil, avocado oil, or another healthy fat instead of lard.
Add Flavor with Spices: Enhance the flavor with spices like cumin, chili powder, oregano, and garlic powder, rather than relying on salt alone. A squeeze of fresh lime juice can also brighten the taste.
Control Portions: Like any food, be mindful of your serving size, especially when enjoying refried beans as a side dish.
Gradual Increase: If you are not used to a high-fiber diet, introduce refried beans slowly to minimize gas and bloating.

Conclusion

What makes refried beans unhealthy is not the beans themselves, but the common and traditional preparation methods that introduce high levels of sodium and saturated fat. With a little mindfulness in preparation, either by making them at home or choosing healthier canned versions, refried beans can easily become a nutritious and flavorful part of a balanced diet. By controlling ingredients and seasoning, you can enjoy all the benefits of this plant-based protein without the health drawbacks.

Frequently Asked Questions

Canned refried beans can be bad for you primarily due to their high sodium content, which can contribute to high blood pressure. They may also contain preservatives and, in some cases, unhealthy saturated fats like lard.

To make refried beans healthier, you can use low-sodium or no-salt-added canned beans, or start with dried beans. Use healthy plant-based oils like olive or avocado oil instead of lard, and flavor generously with spices like cumin, chili powder, and garlic instead of relying on excessive salt.

Refried beans can cause gas and bloating because they are high in dietary fiber. While fiber is great for digestion, a sudden increase in consumption can be a shock to your digestive system. It is best to increase your fiber intake slowly to allow your body to adjust.

Fat-free refried beans typically do not contain lard. If they are also labeled as vegetarian, it is highly unlikely. These products are formulated to be low in fat, but you should always check the ingredient list to be certain and also be mindful of the sodium content.

Yes, homemade refried beans are almost always healthier than store-bought. You have full control over the ingredients, allowing you to minimize sodium and saturated fat while maximizing flavor with natural spices. This contrasts with canned versions, which often rely on high levels of salt and fat.

The primary unhealthy ingredient in refried beans is often excessive sodium, which is prevalent in many canned and restaurant preparations. High levels of saturated fat from the use of lard are another significant unhealthy component.

You can eat refried beans on a low-sodium diet by choosing canned versions that explicitly state they are low-sodium or have no salt added. Alternatively, making them from scratch with dried beans and controlling the salt is the best method.