Potato, hash brown, from fresh
Common food
Photo: Wikipedia
Crispy, golden-brown shreds of fresh potato, pan-fried to a satisfying crunch with a tender, fluffy interior. This classic breakfast staple delivers a comforting, savory flavor with a distinct buttery richness from the cooking oil. At 190 kcal per 100g, it's a moderately energy-dense carbohydrate source, primarily from its 18.57g of carbs and 12.27g of fat.
Calorie split: 4% protein · 39% carbs · 57% fat
↓ Full nutrition💚 Why it's loved
People adore hash browns for their irresistible crispy texture and savory, comforting flavor that anchors a classic breakfast. They are a beloved, versatile canvas for toppings and a staple in diners and home kitchens alike.
⚠️ Watch-outs & how to enjoy it better
The high fat content from frying and the high-glycemic carbs can cause blood sugar spikes and contribute to excess calorie intake. To counteract this, pair with protein (like eggs) and healthy fats to slow digestion, use a non-stick pan with minimal oil, or opt for baking or air-frying to reduce fat.
Key benefits
- Provides quick energy from its carbohydrate content.
- Contains potassium, an essential electrolyte for nerve and muscle function.
- Offers a satisfying textural contrast of crispy exterior and soft interior.
- A versatile base that pairs well with eggs, meats, and cheeses.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hash brown' originally referred to 'hashed browned potatoes,' a dish that became popular in American diners in the early 20th century, though similar potato pancakes have been a European staple for centuries.
Full nutrition (USDA data · scales with serving)
| Water | 65.4 g |
| Energy | 190 kcal |
| Protein | 1.9 g |
| Total lipid (fat) | 12.3 g |
| Carbohydrate, by difference | 18.6 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.64 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 52.0 mg |
| Potassium, K | 403 mg |
| Sodium, Na | 343 mg |
| Zinc, Zn | 0.28 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 9.7 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.03 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 12.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 13.0 ug |
| Vitamin E (alpha-tocopherol) | 2.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 13.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.35 g |
| Fatty acids, total monounsaturated | 5.2 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 5.0 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.7 g |
| PUFA 18:2 | 4.2 g |
| PUFA 18:3 | 0.54 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, potato chips, made from dried potatoes, reduced fat — USDA does not publish this profile for Potato.
| Tryptophan | 0.04 g |
| Threonine | 0.24 g |
| Isoleucine | 0.25 g |
| Leucine | 0.37 g |
| Lysine | 0.35 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.22 g |
| Valine | 0.33 g |
| Arginine | 0.27 g |
| Histidine | 0.13 g |
| Alanine | 0.20 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 0.94 g |
| Glycine | 0.19 g |
| Proline | 0.20 g |
| Serine | 0.23 g |
FAQ
How do you get hash browns extra crispy?
Use freshly grated potatoes, squeeze out as much moisture as possible with a clean towel, and fry in a well-heated pan with a generous amount of oil or butter, pressing them flat and not moving them until a golden crust forms.
Are hash browns healthy?
They are a source of carbohydrates and potassium but are high in fat and calories due to frying. Healthier preparation methods like baking or air-frying can reduce the fat content significantly.
What is the difference between hash browns and home fries?
Hash browns are typically shredded or grated and fried into a patty, while home fries are cubed or diced potatoes that are pan-fried, often with onions and peppers.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.90 kcal/g · 4% calories from protein · 1.6 g fiber · 1.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.85 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.