Refried beans calories come to 214 for 1 cup (238 g) of canned, traditional-style beans, or 90 per 100 g. The number to notice is not the calories but the sodium: that cup carries 881 mg, 38% of the daily value, while also delivering 11.9 g of protein and 8.8 g of fiber.
214kcal
1 cup · 238 g, canned, traditional style
22%protein
11.9 gProtein
32 gCarbs
4.8 gFat
How to burn off 214 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Canned, traditional style · per 238 g
Calories
214 kcal
Protein
11.9 g
Carbohydrate
32 g
Fat
4.8 g
Saturated fat
1.5 g
Cholesterol
0 mg
Sodium
881 mg
Potassium
759 mg
Iron
3.4 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Refried beans: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (238 g)
214
11.9 g
32.2 g
4.8 g
881 mg
11%
Fat-free (231 g)
182
12.3 g
31.2 g
1 g
809 mg
9%
100 g
90
5 g
13.6 g
2 g
370 mg
5%
1 can (442 g)
398
22 g
59.9 g
8.9 g
1,635 mg
20%
3 × 1 cup (238 g)
643
35.6 g
2,642 mg
5 × 1 cup (238 g)
1,071
59.3 g
4,403 mg
A cup is 214 calories, a whole can is 398
The serving on a can is often smaller than what lands on a plate. A level cup of 238 g holds 214 calories, about 11% of the daily value for energy. As a side next to tacos or eggs, many people take less than that. As a burrito filling or a dip for a crowd, the scoop grows quickly.
Two cups (476 g) reach 428 calories and 23.7 g of protein. Three cups (714 g) come to 643 calories. Empty a whole 442 g can into a pan and it holds 398 calories, 22 g of protein and 16.4 g of fiber. That is a fair base for a family dinner and a heavy one for a single plate.
Sodium climbs faster than calories. One can carries 1,635 mg, 71% of the daily value, and two cups reach 1,761 mg. If you portion by weight, 100 g is an easy anchor: 90 calories, 5 g of protein and 370 mg of sodium.
Carbs supply 59% of the calories
Refried beans are a carb food first. Of their calories, 59% come from carbohydrates, 22% from protein and 20% from fat. Per 100 g that works out to 13.6 g of carbs, 5 g of protein and 2 g of fat. A full cup gives 11.9 g of protein, 24% of the daily value.
The carbs are not the sugary kind. Sugars sit at 0.5 g per 100 g and fiber at 3.7 g, so a cup gives 8.8 g of fiber against only 1.3 g of sugars. That ratio is what separates beans from most starchy sides.
Fat is modest in the traditional canned style: 4.8 g per cup, with 0.6 g saturated per 100 g. Cholesterol is 0. These numbers describe the can, not what gets added in the skillet, so any lard, oil or cheese you stir in counts on top.
Sodium is the row to watch
At 370 mg per 100 g, canned refried beans are salty for a bean dish. One cup carries 881 mg, 38% of the daily value, which is more than three times its share of the day's calories at 11%.
The fat-free version barely changes this. Its 231 g serving holds 809 mg, 35% of the daily value. Choosing it saves calories and fat, not salt.
If you watch sodium, the rest of the plate matters more than the beans' calories. Pair a smaller scoop with low-salt foods such as plain rice, fresh vegetables or eggs cooked without extra salt. Keep cheese and salsa light on top, since both bring sodium of their own. Potassium, at 319 mg per 100 g, is a modest plus.
Fat-free cans trim fat, not much else
The USDA fat-free row lists a 231 g serving at 182 calories, against 214 for a 238 g cup of the traditional style. Fat drops from 4.8 g to 1 g, and that is where nearly all of the calorie gap comes from.
Protein and fiber hold up well. The fat-free serving has 12.3 g of protein (25% of the daily value) and 10.9 g of fiber, slightly more than the traditional cup's 11.9 g and 8.8 g. Carbs are close, at 31.2 g versus 32.2 g.
Store shelves carry both kinds, from Goya Black Refried Beans to Market Pantry Fat Free Refried Beans. Read the label for the cooking fat and the sodium line, then pick by taste. If you plan to add cheese anyway, the fat-free can leaves room for it. BodyPal can log a plate of refried beans from a photo.
How does refried beans compare?
Here is how refried beans stack up against pork and beans, beans and rice, and turkey chili with beans, per 100 g and per usual serving.
Verdict: For the fewest calories, refried beans win at 90 per 100 g, ahead of turkey chili with bean at 99 and pork and bean at 105, while bean and rice runs 1.8 times higher at 164. For protein per calorie pick turkey chili with bean, with 10.2 g per 100 g against 5 g here.
Most popular refried beans brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Goya Black Refried Beans1/2 cup · 130 g115 kcal
2Ducal Refried Beans, Black1/2 cup · 130 g146 kcal
3Full Circle Market Refried Beans1/2 cup · 130 g85 kcal
4Market Essentials Refried Beans1/2 cup · 130 g92 kcal
Cans are labeled per half cup, and the fat-free and black bean versions read lower or higher than the traditional canned beans above. Source: manufacturer labels / USDA FoodData Central.
Refried beans FAQs
How many calories are in refried beans?
One cup of canned refried beans is 214 calories. Per 100 grams the count is 90 calories.
Are refried beans good for weight loss?
A cup of traditional canned refried beans is 214 calories with 8.8 g of fiber, while the fat-free canned version is 182 calories per cup.
Refried beans vs pork and beans: which has fewer calories?
Refried beans have 90 calories per 100 grams and pork and beans 105, so refried beans come out about 15 calories lower for the same weight.
How much protein is in refried beans?
One cup has 11.9 g of protein, or 4.98 g per 100 grams. The same cup also carries 32.2 g of carbs and 4.8 g of fat.
How many carbs are in refried beans?
One cup (238 g) of canned refried beans has 32.2 g of carbohydrates, or 13.6 g per 100 g. Carbs supply 59% of the calories, but only 1.3 g per cup are sugars and 8.8 g are fiber.
How much fiber is in 1 cup of refried beans?
A cup of traditional refried beans has 8.8 g of fiber. The fat-free version is higher, at 10.9 g in a 231 g serving, and a whole 442 g can holds 16.4 g.
How much fat is in refried beans?
Traditional canned refried beans have 4.8 g of fat per cup (238 g) and 2 g per 100 g, with 0.6 g saturated per 100 g. Fat supplies about 20% of the calories; the fat-free version drops to 1 g.
What are the nutrition facts for fat-free refried beans?
A 231 g serving of fat-free refried beans has 182 calories, 12.3 g protein, 31.2 g carbs, 1 g fat, 10.9 g fiber and 809 mg sodium, which is 35% of the daily value.
What is a serving size of refried beans?
The main serving here is 1 cup (238 g), which has 214 calories. For smaller scoops, use 100 g as a guide: 90 calories, 5 g of protein and 370 mg of sodium.
How many calories are in refried beans and rice?
A bean and rice dish comes to 164 calories per 100 g, about 1.8 times refried beans alone at 90 per 100 g. The rice adds carbs: 25.2 g per 100 g versus 13.6 g.
