Potato hash

Breakfast

Item Rating: 73/100

1 serving (150 grams) contains 200 calories, 4.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		12.6 g	16%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		630.9 mg	27%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	4.7 g	16%
	Sugars	3.2 g
protein		6.3 g	12%
Vitamin D		0 mcg	0%
Calcium		31.5 mg	2%
Iron		1.6 mg	8%
Potassium		709.8 mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 113 cal (34.6%)

Protein: 25 cal (7.7%)

Carbs: 189 cal (57.7%)

About Potato hash

Potato hash is a savory dish consisting of diced potatoes cooked until crispy, often mixed with onions, peppers, and sometimes meat or eggs. It originated as a resourceful way to use leftovers in European and North American kitchens, particularly within classic diner-style cuisine. Nutritionally, potatoes are rich in complex carbohydrates, providing sustained energy, along with vitamin C and potassium. Depending on added ingredients, the dish can offer protein, dietary fiber, and additional vitamins, making it a versatile meal option. Its simplicity and adaptability have made potato hash popular for breakfast, brunch, or as a comforting side dish across various cuisines.

Health Benefits

• Potatoes are an excellent source of potassium, which supports healthy nerve and muscle function.
• The dish is rich in vitamin C from potatoes, aiding immune system health and skin repair.
• If prepared with vegetables like peppers and onions, potato hash adds dietary fiber, promoting digestive health.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan (if prepared without animal products)

Not suitable for: Low-carb diets, ketogenic diets

Selection and Storage

Store cooked potato hash in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming.

Common Questions About Potato hash Nutrition

What is the nutritional content of potato hash?

Potato hash is typically moderate in calories, providing around 150-200 calories per cup depending on the preparation and added ingredients. It contains approximately 2-3 grams of protein, 30-35 grams of carbohydrates, and small amounts of fiber (about 2-3 grams). Vitamins such as vitamin C and B6, as well as minerals like potassium, are also present due to the potatoes.

Is potato hash compatible with a keto or low-carb diet?

Potato hash is not considered keto-friendly due to its high carbohydrate content; a single cup can contain around 30-35 grams of carbs, which exceeds the daily carb limit for most keto diets (approximately 20-50 grams). However, certain lower-carb adaptations using alternatives like cauliflower or turnips can make it suitable for low-carb or keto eating plans.

What are the health benefits and concerns of eating potato hash?

Potato hash can be a good source of energy, potassium, and vitamin C, which support muscle function and immune health. However, concerns arise if it's prepared with excessive oil, butter, or processed meats like bacon, which can increase its saturated fat and calorie content. Adding vegetables and lean proteins can make it a balanced meal.

How much potato hash should I serve per person?

A typical serving of potato hash is about 1 cup (150-200 grams) per person. This portion provides moderate calories and carbs, making it appropriate as a side dish. If serving it as a main dish, consider increasing to 1.5-2 cups and pairing it with proteins like eggs or plant-based options.

How does potato hash compare to hash browns or roasted potatoes?

Potato hash typically includes diced potatoes mixed with other ingredients like onions, peppers, or meats, while hash browns are shredded and often fried to a crisp texture. Compared to roasted potatoes, potato hash is pan-cooked, offering a softer texture with more flavor variability depending on added ingredients. Its nutritional profile can vary based on preparation, with roasted potatoes usually having less added fat.

Data Sources & Scientific References