Black beans vs refried beans: calories compared

Are refried beans the less healthy version? The measurable differences are salt and fiber. In the table, a cup of black beans boiled without salt has about 15 g of fiber and 2 mg of sodium, and a cup of canned refried beans about 8.8 g and 881 mg. Calories are close, 227 against 214.

Canned black beans narrow the salt gap. In the US survey database a cup has about 626 mg of sodium and 18 g of fiber, against 962 mg and 9.6 g for refried beans, or 359 mg of sodium for reduced-sodium refried.

By USDA factors for legumes boiled and then fried, about 60 percent of the folate is left after 15 to 20 minutes of boiling and 30 percent after 2 to 2.5 hours. Iron keeps 80 to 90 percent.

The heart evidence was measured on beans, not on refried beans. In a meta-analysis of 38 trials, LDL cholesterol fell about 10 mg/dL (0.25 mmol/L) per half cup of beans a day, up to a cup. Ounce for ounce, bean protein is weaker than meat: in 55 adults, two ounce-equivalents of black beans delivered 3.02 g of essential amino acids, eggs 5.38 g and pork 7.36 g.

Watching sodium? Pick the reduced-sodium can or cook dried black beans without salt.

Evidence behind this note

1. Level E A cup of canned black beans (180 g) gives about 241 calories, 18 g fiber and 626 mg sodium, and a cup of refried beans (260 g) about 234 calories, 9.6 g fiber and 962 mg sodium. USDA FNDDS 2021-2023
2. Level E A 260 g cup of regular refried beans carries about 962 mg of sodium in FNDDS, while the reduced-sodium canned version carries about 359 mg, a 63% difference. USDA FNDDS, Refried beans, food code 41205010
3. Level E By the USDA table for legumes boiled and then fried, as in refried beans, about 60% of folate and 65% of thiamin remain, while 90% of iron and zinc stay. USDA Table of Nutrient Retention Factors, Release 6 (2007), code 506
4. Level E By the USDA retention table for legumes boiled 2 to 2.5 hours and then fried, only 30% of folate and 40% of thiamin remain, while iron keeps 80% and potassium 70%. USDA Table of Nutrient Retention Factors, Release 6 (2007)
5. Level A A 2026 meta-analysis of 38 trials in 2095 people found whole pulses cut LDL cholesterol by 5.4 mg/dL (0.14 mmol/L), and for beans LDL fell linearly with intake up to 1 cup a day. J Am Heart Assoc, 2026
6. Level B In two crossover RCTs of 55 young and older adults, two ounce-equivalents of black beans delivered 3.02 g essential amino acids, less than pork (7.36 g) or eggs (5.38 g). Nutrients, 2023
7. Level B In a crossover trial of 10 young and 10 older adults eating 20 g protein, age cut lysine and threonine uptake from sorghum by 19% but not from black beans. Am J Clin Nutr, 2026

Written from the studies and agency guidance we hold for both foods, reviewed by the Bioma editorial system. How we verify.

Read more about these foods

• Black beans vs refried beans: the same cup, half the fiber
• Black beans: half a cup a day, and the phytate costs you half your iron
• Refried beans: bean science, with extra salt

Rankings and guides

• Calories: what it does and what the evidence shows
• Which foods give the most protein for the fewest calories?
• Dietary fat: what it does and how much you need
• Black beans: full nutrition facts

More comparisons

• Black beans vs pinto beans
• Black beans vs red beans

• Black beans: USDA FoodData Central, Beans, black, mature seeds, cooked, boiled, without salt, FDC ID 173735 · full profile · all forms of black beans
• Refried beans: USDA FoodData Central, Refried beans, canned, traditional style, FDC ID 172438 · all forms of refried beans

Each food is one USDA entry, chosen as it is usually eaten. Other cuts, brands and preparations differ; the links show them. % DV uses FDA Daily Values for adults. How we verify.