Refried beans, canned, fat-free

Refried beans are pinto beans (or sometimes black beans) that are cooked until soft, then mashed and pan-fried, though fat-free canned versions skip the added fat and rely on the beans' own starch for their thick, spreadable texture. They're a staple side dish in Mexican and Tex-Mex cooking, spread inside burritos, layered into nachos and tostadas, or served alongside rice and eggs, and they're often warmed in a skillet with a little broth or salsa stirred in to loosen the texture and add flavor since the fat-free base is naturally milder. Toppings like cheese, cilantro, or hot sauce are common ways to round out the flavor.

Canned refried beans keep well unopened on the pantry shelf and, once opened, should be transferred to a sealed container and refrigerated for use within a few days. A one-cup, 231-gram serving has 79 calories with 4.7 grams of fiber (17% DV) and 5.34 grams of protein (11% DV), making it a low-calorie way to add fiber and some plant protein as a side or a filling rather than a stand-alone main dish. Its sodium (350 milligrams per 100 grams) is a factor worth noting when planning the rest of a meal, and its sugar content is minimal at 0.61 grams per 100 grams.