Potato and vegetable hash
Potato and vegetable hash is a hearty, skillet-cooked dish where diced potatoes are fried with a colorful mix of vegetables like onions, bell peppers, and sometimes zucchini or tomatoes. It's a versatile comfort food found in many cuisines, often served as a satisfying breakfast or a simple, rustic dinner.
🍽️ Nutrition at a glance
This dish is typically high in carbohydrates from the potatoes, with a moderate amount of fat from the cooking oil or butter. It provides a good source of fiber, potassium, and vitamins like C and B6, with a rough calorie range of 250-400 per serving depending on portion size and added fats.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 4.5 g |
| Carbs | 28 g |
| Fat | 6 g |
| Fiber | 4.5 g |
| Sugar | 4 g |
| Sodium | 350 mg |
| Potassium | 550 mg |
| Vitamin C | 25 mg |
| Vitamin B6 | 0.4 mg |
| Niacin (B3) | 2.5 mg |
| Iron | 1.8 mg |
| Magnesium | 45 mg |
| Phosphorus | 110 mg |
| Manganese | 0.4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, hash is a classic example of 'peasant food' or frugal cooking, designed to stretch ingredients and use up leftovers creatively. Nutritionally, pairing potatoes with other vegetables creates a more balanced meal with a wider array of vitamins and minerals than eating potatoes alone.
