Home fries and hash browns are two popular potato breakfast side dishes. Both are made by pan frying shredded or diced potatoes until browned and crispy. But is one healthier than the other? Here is a detailed comparison of home fries and hash browns looking at their nutrition facts, ingredients, how they are cooked, and overall health impacts. Read on to find out which one is the healthier choice.
Nutrition Facts
The main nutrition differences between home fries and hash browns are:
Calories
– 1 cup of home fries contains around 120 calories.
– 1 cup of hash browns contains around 150 calories.
Hash browns contain more calories per serving compared to home fries.
Fat
– Home fries contain around 5 grams of fat per 1 cup serving.
– Hash browns contain around 9 grams of fat per 1 cup serving.
Again, hash browns are higher in fat than home fries.
Carbohydrates
– Home fries have around 18 grams of carbs per serving.
– Hash browns have around 16 grams of carbs.
Home fries contain slightly more carbs than hash browns.
Protein
– Both home fries and hash browns contain around 3 grams of protein per cup.
So in terms of protein, they are similar.
Micronutrients
Both dishes contain a variety of vitamins and minerals like vitamin C, B vitamins, potassium, magnesium, and iron. However, home fries contain slightly more vitamin C and iron than hash browns.
Overall, plain home fries are lower in calories and fat compared to plain hash browns. Hash browns are higher in calories since they are often fried twice – once to cook the shredded potatoes and again to crisp them up. Home fries only go through a single frying.
Ingredients
Potatoes
The main ingredient in both home fries and hash browns is potatoes. Russet potatoes are commonly used because they have a fluffy texture when shredded or diced.
Oil
Both dishes are fried in oil to get a crispy texture. Any high heat cooking oil like canola, vegetable, avocado or coconut oil can be used. Using olive oil is not recommended as it has a low smoke point.
Onion and Bell Pepper
Home fries often contain sauteed onion and bell pepper for added flavor. Hash browns typically do not contain these.
Seasonings
– Home fries are seasoned with salt, pepper, paprika, garlic powder, onion powder, chili powder, etc.
– Hash browns are most often just salted and peppered.
So home fries tend to have more seasoning and flavor mixed in.
Extras
Both dishes can have extras added like cheese, salsa, sour cream, etc. This adds more calories from fat and sodium. Plain preparations are healthier.
So in terms of core ingredients, home fries include more vegetables like onions and peppers. Hash browns are simply potatoes and oil.
Cooking Methods
Prepping the Potatoes
– For home fries, potatoes are diced into 1/2 to 1 inch cubes.
– For hash browns, potatoes are shredded using a box grater or food processor.
The different shapes give each dish a unique texture.
Cooking Process
– **Home Fries:** Potatoes are partially cooked by boiling until just fork tender. They are then drained and patted dry. Onions and peppers are sauteed in oil over medium high heat until softened. Potatoes are added and pan fried for 15-20 minutes, stirring frequently, until browned and crispy outside but still fluffy inside.
– **Hash Browns:** Shredded potatoes are squeezed of excess moisture and pressed to remove starch. A generous amount of oil is heated in a pan over medium-high heat. Potatoes are spread into the hot pan and pressed into a cake. They are fried 6-8 minutes per side until golden brown and crispy.
Hash browns require more oil to pan fry the shredded potato cake. Home fries use less oil since the potatoes are pan fried diced.
Health Impacts
Based on the nutrition facts, ingredients, and cooking methods, here is how home fries and hash browns compare health wise:
Calories
Home fries are lower in calories than hash browns. With around 120 calories per serving, home fries can be part of a healthy weight loss diet. Hash browns with 150 calories can fit into a balanced diet but should be portion controlled.
Fat
Home fries contain less total fat and saturated fat than hash browns. The single pan fry method uses less oil. Hash browns tend to soak up more oil when being pan fried on both sides.
Sodium
Home fries made with lots of seasoning can be high in sodium. For reduced sodium, go easy on seasonings or use salt-free blends. Hash browns just with salt and pepper are lower in sodium.
Fiber and Nutrients
Home fries made with onions and peppers provide a fiber and vitamin boost. Hash browns lack this extra nutrition. But both provide nutrients like vitamin C, B vitamins, magnesium, and potassium from the potatoes.
Glycemic Index
Hash browns have a higher glycemic index than home fries. The shredded potato cake causes a quicker rise in blood sugar compared to the cubed home fries. For better blood sugar control, home fries are preferred.
Cancer Risk
Home fries may be lower in acrylamide, a potential carcinogen formed when starchy foods are cooked at high heat. Acrylamide forms more readily in shredded hash browns versus cubed home fries.
Conclusion
Overall, plain home fries are the healthier choice over plain hash browns. Home fries are lower in calories, fat, and sodium. They also contain more fiber and nutrients from added vegetables. Hash browns are higher in calories and fat since they soak up more oil during cooking. Their fine, shredded texture also leads to higher glycemic index and acrylamide formation.
However, both dishes can be made healthier. Use minimal added oil and seasonings. Bake or air fry instead of pan frying. And limit high calorie toppings like cheese and sour cream. When customized for nutrition, both home fries and hash browns can be enjoyed as part of a balanced breakfast.