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Hash Brown Calories
Crispy fried potato, breakfast classic, golden brown
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Hash Brown (60 g) has 132 calories. That works out to 220 calories per 100 g. It contains 16.8 g of carbs, 1.5 g of protein, 6.6 g of fat and 1.5 g of fiber. Its 258 mg of Sodium covers 11% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
What is Hash Brown?
A hash brown is a breakfast staple made from shredded or finely chopped potato, shaped into a patty and fried until golden. It is especially familiar in the United States, where the edges turn crisp while the centre stays tender; some versions are loose rather than formed into a single piece.
Serve it hot alongside eggs, or as part of a larger breakfast with other savoury sides. It is mainly a source of carbohydrate, with some fat from frying. For a lighter plate, bake it with a little oil and pair it with eggs or fresh vegetables.
Hash Brown Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
28g
· 10% DV
Protein
2.5g
· 5% DV
Fat
11g
· 14% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 5% · Fat 44%
Hash Brown Vitamins & Minerals
Vitamins
B6
0.18mg · 11% DV
Vitamin C
8mg · 9% DV
B1
0.08mg · 7% DV
B3
1.1mg · 7% DV
Minerals
Sodium
430mg · 19% DV
Potassium ⭐
340mg · 10% DV
Iron
1mg · 6% DV
Phosphorus
45mg · 6% DV
How Nutritious Is Hash Brown?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Hash Brown Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hash Brown
To burn the 220 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Hash Brown Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Hash Brown Contain Allergens?
No known major allergens
Which Diets Is Hash Brown Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Hash Brown Fat Profile
SATURATED
2.2g
MONOUNSATURATED
4.5g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 26.7:1
Above the ideal 4:1 (26.7:1).
Compare Hash Brown
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Frequently Asked Questions About Hash Brown
What are hash browns made of?
Hash browns are usually made from shredded or finely chopped potatoes, salt, and oil for cooking. Some recipes add onion, pepper, or egg to help bind the potato, but a simple hash brown can be made without those additions.
How do you make hash browns crispy?
Dry the shredded potatoes thoroughly before cooking hash browns. Spread them in a thin layer in a hot pan with enough room around them, then leave them undisturbed until the underside browns before flipping.
Why do hash browns fall apart?
Hash browns usually fall apart because the shredded potato is too wet or is flipped before a crust forms. Squeeze out excess moisture, press the potato into the pan, and let the bottom brown before turning it.
Are hash browns the same as rösti?
No, hash browns and rösti are similar but not identical potato dishes. Rösti is Swiss and is often cooked as a thicker, larger cake, while hash browns are commonly shredded into smaller patties or a thin layer for breakfast.
Can you cook frozen hash browns without thawing them?
Yes, frozen hash browns can usually be cooked straight from the freezer. Arrange them in a single layer in a pan, oven, or air fryer and cook until hot and browned, following the package directions when available.
Which potatoes are best for hash browns?
Starchy potatoes, such as russets, are a good choice for hash browns because they brown well and can turn crisp. Waxy potatoes hold their shape more firmly but may produce a less fluffy interior.
Can you make hash browns in an air fryer?
Yes, hash browns cook well in an air fryer. Arrange them in a single layer with space between pieces and lightly coat them with oil if needed; turn them during cooking so both sides brown evenly.
How do you keep homemade hash browns from turning brown before cooking?
To slow browning, put freshly shredded potatoes for hash browns into cold water as you work. Drain and squeeze them very thoroughly before cooking, because leftover water prevents the potatoes from crisping properly.
How do you reheat hash browns and keep them crispy?
Reheat hash browns in a hot skillet, oven, or air fryer to bring back their crisp surface. Avoid stacking them, and use the microwave only when texture does not matter, since it tends to soften the crust.
Are hash browns healthy?
Hash browns can fit into a balanced meal, but deep-fried or heavily oiled versions add more fat than versions cooked with a light coating of oil. Pairing them with eggs or vegetables makes for a more filling breakfast.
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Nutrition data compiled from USDA FoodData Central and scientific sources.