Refried Beans: A Nutritious Plant Protein When You Dial Down Fat and Salt

Dietitians say refried beans can fit a healthy, plant-based diet, but nutrition varies with ingredients. Canned versions often have more fat and sodium; making them at home or choosing low-sodium, lower-fat options preserves protein, fiber, and minerals (iron, magnesium, potassium, zinc) while supporting fullness and blood sugar. Use healthier oils (avocado/canola) and small amounts of MSG if desired.