What’s their nutritional profile like?
I’d recommend the vegetarian no fat added refried beans from the can. They suck but if you add a tablespoon or two of butter and some salt they’re great and like half the fat/sodium content of the normal ones.
I make my own using a canned beans without all the bad sodium. I mash them up with avocado oil and whatever seasonings I want. Typically, I throw in a little curry, pepper, cayenne, garlic, and nooch for a boost. This on one of Ole Foods Joseph’s Wellness wraps plus fresh pico, guac, and spring greens in my favorite easy microwaveable breakfast.
If you’re buying them in a can, I would recommend reading the nutrition label on the can. Different brands use different ingredients, so the nutritional profile is going to vary from brand to brand, and product to product
If you’re making them yourself, you can plug the ingredients into the recipe function on Cronometer, and it will show you the nutritional profile.
You’ll hear folks claim they are a great protein source but they’re only about 17-20% protein, the rest is carbs (50%) and fat. Sure, better than some things, but used as a primary source of protein it’ll take a lot of them to get the protein you need, and end up with a ton of carbs. Fine if you are an athlete working those carbs off, but not so good if you are more sedentary.
Tasty though, sadly legumes don’t play nice with me so I greatly limit them.