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Prepare the Beans
Use canned beans, drain and rinse them.
Refried Beans
Refried Beans has 106.1 calories per serving (1 Small Cup) — that's 77.1 calories per 100g. It provides 0.6g protein, 2.6g carbs, and 10.3g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Refried Beans in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories106.1 kcal
- Carbs2.6 g (10.4 kcal)
- Protein0.6 g (2.6 kcal)
- Fats10.3 g (93.1 kcal)
Nutrition Label
Refried Beans
- Serving Size1 Small Cup (100 g)
- Calories106.1 kcal
- Carbs2.6 g
- Fiber1.1 g
- Sugar1.1 g
- Protein0.6 g
- Fat10.3 g
- Saturated fat1.4 g
- Mono unsaturated fat4.3 g
- Poly unsaturated fat4.2 g
- Cholesterol0.0 mg
- Sodium666.4 mg
Nutrition per 100g
- Calories77.1 kcal
- Carbs1.9 g
- Fiber0.8 g
- Sugar0.8 g
- Protein0.5 g
- Fat7.5 g
- Cholesterol0.0 mg
- Sodium484.6 mg
1 serving = 137.5g
Cooking time: 15 minutes
Serves: 2 persons
Ingredients
Canned pinto beans no added fat
2 Grams
Vegetable oil
2 Table Spoon
Garlic big clove
1 Tea Spoon
Onion big
50 Grams
Salt
1 Tea Spoon
Water
1 Cup
Cumin powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Heat Fat
In a large skillet or saucepan, heat vegetable oil over medium heat.
3
Sauté Onion and Garlic
Add the finely chopped onion and cook until it becomes translucent, about 2-3 minutes. Add the minced garlic and cook for another 30 seconds to 1 minute until fragrant.
4
Add Beans and Spices
Add the cooked pinto beans to the skillet. Mash them with a potato masher or the back of a spoon until they reach your desired consistency. Add ground cumin, chili powder, and salt. Mix well.
5
Add Water
Pour in the water and stir. Allow the beans to simmer for a few minutes. If they become too thick, you can add more water to achieve the desired consistency.
6
Continue Cooking
Continue to cook and stir the beans until they are heated through and have reached your desired thickness.
7
Serve as a Side or Dip
Refried beans can be served as a side dish with rice and other Mexican dishes, or used as a dip with tortilla chips.
Glycemic Index
55 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Refried Beans | Thalipeeth | Arbi Pulusu | Bachali kura pulusu |
|---|---|---|---|---|
| Calories | 106.1 kcal | 84.9 kcal | 83.1 kcal | 55.1 kcal |
| Carbs | 2.6 g | 17.5 g | 13.5 g | 6.9 g |
| Protein | 0.6 g | 2 g | 2.4 g | 1.7 g |
| Fat | 10.3 g | 0.8 g | 2.2 g | 2.3 g |
| Fiber | 1.1 g | 1.8 g | 3.5 g | 3.1 g |
| Sugar | 1.1 g | 0.8 g | 4.1 g | 3.7 g |
| Sodium | 666.4 mg | 170.2 mg | 332.2 mg | 338 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 106.1 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (0.6g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — sodium (666.4mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~137.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~137.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~137.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~137.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Refried Beans stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (212.2-318.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Refried Beans contains 106.1 kcal (0.6g protein, 2.6g carbs, 10.3g fat). That's 77.1 kcal per 100g. You can track exact portions in the Hint app.
At 106.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Refried Beans has 0.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Refried Beans is light enough for dinner at 106.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Refried Beans is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
