Refried beans, canned, fat-free
Refried beans, canned, fat-free is a legume at 79.0 calories per 100g. This legume is a useful source of fiber, virtually fat-free. Legumes are among the most nutrient-dense plant foods, providing protein, fiber, folate, iron, and potassium. They are a staple protein source in many traditional diets worldwide. Our database tracks 75 nutrients for this food, plus glycemic index, environmental footprint data.
Top Nutrients
Data for 75 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 78.7 | g | — | 2% |
| Calories SR | 79.0 | kcal | — | — |
| Energy (kJ) SR | 332 | kj | — | — |
| Protein SR | 5.3 | g | — | 10% |
| Total Fat SR | 0.45 | g | — | — |
| Carbohydrate SR | 13.5 | g | — | 10% |
| Fiber SR | 4.7 | g | — | 12% |
| Total Sugars SR | 0.61 | g | — | — |
| Starch SR | 8.7 | g | — | — |
| Ash SR | 2.0 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 34.0 | mg | — | 3% |
| Iron SR | 1.6 | mg | — | 20% |
| Magnesium SR | 38.0 | mg | — | 10% |
| Phosphorus SR | 111 | mg | — | 16% |
| Potassium SR | 344 | mg | — | 10% |
| Sodium SR | 350 | mg | — | 23% |
| Zinc SR | 0.65 | mg | — | 6% |
| Copper SR | 0.16 | mg | — | 18% |
| Manganese SR | 0.33 | mg | — | 14% |
| Selenium SR | 5.7 | µg | — | 10% |
Vitamins 31
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 0 | µg | — | — |
| Vitamin A (IU) SR | 0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Beta-Carotene SR | 0 | µg | — | — |
| Alpha-Carotene SR | 0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 0 | µg | — | — |
| Vitamin C SR | 0.90 | mg | — | 1% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 0.04 | mg | — | 0% |
| Beta-Tocopherol SR | 0 | mg | — | — |
| Gamma-Tocopherol SR | 0.99 | mg | — | — |
| Delta-Tocopherol SR | 0.05 | mg | — | — |
| Alpha-Tocotrienol SR | 0.02 | mg | — | — |
| Beta-Tocotrienol SR | 0 | mg | — | — |
| Gamma-Tocotrienol SR | 0.01 | mg | — | — |
| Delta-Tocotrienol SR | 0 | mg | — | — |
| Vitamin K1 SR | 2.0 | µg | — | 2% |
| Thiamin (B1) SR | 0.03 | mg | — | 2% |
| Riboflavin (B2) SR | 0.01 | mg | — | 1% |
| Niacin (B3) SR | 0.36 | mg | — | 2% |
| Pantothenic Acid (B5) SR | 0.20 | mg | — | 4% |
| Vitamin B6 SR | 0.11 | mg | — | 9% |
| Folate SR | 57.0 | µg | — | 14% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 57.0 | µg | — | — |
| Folate (DFE) SR | 57.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
| Choline SR | 20.3 | mg | — | 4% |
Fatty Acids 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.09 | g | — | — |
| Monounsaturated Fat SR | 0.04 | g | — | — |
| Polyunsaturated Fat SR | 0.29 | g | — | — |
| Trans Fat SR | 0 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 ALA SR | 0.15 | g | — | 10% |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 12
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0 | g | — | — |
| Myristic Acid (14:0) SR | 0 | g | — | — |
| Palmitic Acid (16:0) SR | 0.07 | g | — | — |
| Stearic Acid (18:0) SR | 0.01 | g | — | — |
| Linoleic Acid (18:2) SR | 0.13 | g | — | 1% |
| Omega-6 LA SR | 0.13 | g | — | — |
| Omega-6 GLA SR | 0 | g | — | — |
| Linolenic Acid (18:3) SR | 0.15 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
Vitamin B6 is a cofactor in folate-dependent one-carbon metabolism. Together with B12, these three nutrients regulate homocysteine levels.
Selhub, J Nutr Health Aging, 2002
⚠ Antagonisms — nutrients that compete
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Phytates in fibre-rich foods chelate zinc, reducing its bioavailability by up to 50% in high-phytate diets. This is a major concern in plant-based diets.
Sandstrom, Food Nutr Res, 1997
High potassium intake promotes renal sodium excretion and attenuates the blood pressure–raising effect of sodium. A higher K:Na ratio is associated with lower cardiovascular risk.
Aburto et al., BMJ, 2013
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Legumes (45-75 min)” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Glycemic Impact
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. Glycemic Load (GL) accounts for typical serving size. Low GI < 55, Medium 56–69, High ≥ 70.
GI data matched from: “Beans (estimated from category)” · ●●● low confidence
Source: International Tables of Glycemic Index (Sydney University, 2021)
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Other Pulses” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Pulses
Top 10 countries by per capita supply of the “Pulses” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+2%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
Related Foods in Legumes and Legume Products
Frequently Asked Questions
How many calories are in Refried beans, canned, fat-free?
Refried beans, canned, fat-free contains 79.0 kcal per 100 grams, making it a low-calorie food. The energy comes from 5.3g of protein (27% of calories), 0.45g of fat (5%), and 13.5g of carbohydrates (68%). Carbohydrates are the primary energy source.
What is Refried beans, canned, fat-free most nutritious for?
The standout nutrient in Refried beans, canned, fat-free is Sodium, providing 350 mg per 100g (23% of the Daily Value). It is also a notable source of Iron (20% DV). Our database tracks 75 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Refried beans, canned, fat-free high in protein?
Refried beans, canned, fat-free contains 5.3g of protein per 100 grams. While not a high-protein food, it can contribute to daily protein needs as part of a varied diet.
How much fiber is in Refried beans, canned, fat-free?
Refried beans, canned, fat-free contains 4.7g of fiber per 100 grams — a moderate amount. This contributes to the recommended daily intake of 25-38g. Pairing with other fiber-rich foods like vegetables, legumes, or whole grains can help meet daily targets.
What is the glycemic index of Refried beans, canned, fat-free?
Refried beans, canned, fat-free has a glycemic index of 32, which is classified as low (≤55). Low-GI foods cause a slower, more gradual rise in blood sugar levels, which may be beneficial for blood sugar management. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.