Potato, hash brown, from school lunch
Common food
Photo: Wikipedia
These are golden, crispy, shredded potato patties, a staple of school cafeterias and diners. They offer a satisfying crunch on the outside with a soft, starchy interior, delivering a comforting, savory flavor. Nutritionally, they are a carbohydrate-rich energy source with a notable fat content from frying.
Calorie split: 5% protein · 50% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love them for their irresistible crispy texture and savory, salty taste that evokes nostalgia for school lunches and classic American diners. They are a beloved, simple comfort food that pairs well with almost any breakfast or lunch item.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the high fat and sodium content from frying and seasoning, which can contribute to excess calorie intake. For those monitoring blood sugar, the high glycemic load can cause a rapid spike. To counteract, pair with a protein like eggs or beans, and opt for a smaller portion alongside a large, leafy green salad.
Key benefits
- Provides quick energy from complex carbohydrates
- Contains dietary fiber for digestive health
- Offers a source of potassium and vitamin B6
- A familiar, comforting food that can boost morale
- Versatile base for adding other nutrients like eggs or vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hash' comes from the French word 'hacher,' meaning to chop or hack, reflecting the dish's origins as a way to use up leftover chopped meat and potatoes.
Full nutrition (USDA data · scales with serving)
| Water | 55.7 g |
| Energy | 218 kcal |
| Protein | 2.6 g |
| Total lipid (fat) | 11.5 g |
| Carbohydrate, by difference | 28.4 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 0.27 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.54 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 79.0 mg |
| Potassium, K | 494 mg |
| Sodium, Na | 169 mg |
| Zinc, Zn | 0.38 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 0.50 ug |
| Vitamin C, total ascorbic acid | 6.7 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.03 mg |
| Niacin | 2.3 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 23.1 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 | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 18.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.93 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.52 g |
| SFA 18:0 | 0.24 g |
| Fatty acids, total monounsaturated | 7.3 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 7.0 g |
| MUFA 20:1 | 0.20 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.3 g |
| PUFA 18:3 | 0.44 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
Are hash browns and home fries the same?
No. Hash browns are made from shredded or riced potatoes that are formed into a patty or cooked loose. Home fries are made from diced or cubed potatoes, often par-boiled then pan-fried with onions and peppers.
Why are restaurant hash browns so crispy?
Restaurants often use high-starch potato varieties (like Russets), ensure the shreds are very dry before cooking, and use a well-seasoned, very hot flat-top griddle with ample oil or fat.
Can I make crispy hash browns without deep frying?
Yes. The key is to squeeze all moisture from the shredded potatoes, use a hot skillet with a thin layer of oil, and avoid moving the potatoes until a deep golden crust forms on the bottom.
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 2.18 kcal/g · 5% calories from protein · 3.2 g fiber · 0.3 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: 0.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.