Hash Browns β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Hash browns nutrients
Nutrition facts
Amount per 100 g
Calories
π₯ 150 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 15 g | 5.45% |
| Fiber | 2 g | 7.14% |
| Sugars | 1 g | 2% |
| Glycemic Index | 70 | - |
| Protein | 2 g | 4% |
| Sodium | 350 mg | 15.22% |
| Total Fat | 9 | 11.54% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1 g
🍏 Low Sugar Content
Hash browns facts & tips
Health benefits
- Provides quick energy due to their carbohydrate content, making them a good source of fuel for the body and brain.
- Contains essential vitamins and minerals such as Vitamin C, potassium, and Vitamin B6 from potatoes, which support overall health and well-being.
- Can be a source of fiber if made from whole potatoes with the skin on, promoting digestive health and regular bowel movements.
- Versatile and easy to prepare, making them a convenient addition to a variety of meals.
Health risks
- High fat content particularly in fried hash browns, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
- High sodium content in many commercial or restaurant-prepared hash browns, which can contribute to hypertension and increased cardiovascular risks.
- High calorie content which can contribute to weight gain if consumed frequently or in large portions, particularly when paired with other high-calorie foods.
- Low nutrient density as hash browns are primarily made from potatoes, offering limited vitamins or minerals compared to whole, unprocessed vegetables.
- Potential for trans fats in some commercial or frozen hash browns, which can further increase the risk of heart disease.
How to choose hash browns
Hash browns should be uniform in color and shape, featuring a golden-brown exterior that indicates proper frying. The texture should be crispy on the outside and tender on the inside.
Avoid hash browns that appear overly greasy or have an uneven color, suggesting inconsistent cooking. Packages that are open or damaged should also be avoided, as exposure to air can affect their quality.
How to store hash browns
Hash browns should be kept in the freezer in their original packaging or a freezer-safe container. This preserves their texture and flavor for up to six months. Proper storage ensures they remain fresh and ready to cook.
Air exposure can cause hash browns to develop freezer burn. Avoid leaving the package open, and always reseal tightly after each use. Cooking from frozen helps maintain their crispy texture. Ensuring the package is properly sealed keeps them at their best quality.
β Extra Tip
How long do they last?
Hash browns can last for 3-5 days in the refrigerator once cooked. For longer storage, hash browns can be frozen for up to 6-8 months. Proper storage helps maintain their texture and flavor, making them convenient for quick meals.
What to do with leftovers?
Leftover hash browns can be used in a variety of savory and comforting dishes. Reheat them and serve with eggs, bacon, or sausage for a classic breakfast, or mix them into a breakfast casserole with cheese, eggs, and vegetables. Hash browns are also great when used as a topping for casseroles or baked dishes, adding a crispy texture.
Use hash browns as a base for a hash brown quiche by pressing them into a pie pan and filling with eggs, cheese, and vegetables, then baking until golden. If you have a lot of hash browns, consider making a batch of hash brown patties by shaping them into rounds and frying until crispy, perfect for serving with burgers or sandwiches. Hash browns can also be mixed into a stuffed hash brown with cheese, bacon, and sour cream, or used as a filling for breakfast burritos or wraps. For a quick snack, enjoy hash browns with a side of ketchup or hot sauce, or mix them into a bowl of scrambled eggs with cheese and herbs.
π¨ββοΈοΈ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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