Corned beef hash is a popular breakfast dish made from corned beef, potatoes, and spices. It’s known for its hearty, savory flavor and texture. However, many people wonder about the carb content of corned beef hash and if it fits into a low-carb or keto diet.
In this comprehensive guide, we’ll break down the carb count of corned beef hash, look at how it’s typically made, and compare its nutrition to other breakfast options. We’ll also provide tips for enjoying corned beef hash on a low-carb diet.
What is corned beef hash made of?
Corned beef hash is traditionally made from the following main ingredients:
– Corned beef: This is beef that has been cured or brined in a salt and spice solution. This gives it a salty, seasoned flavor. The beef is usually cooked before being used in the hash.
– Potatoes: Cooked potatoes are the main source of carbs in corned beef hash. The potatoes provide a starchy base that contrasts with the salty corned beef.
– Onions: Onions are commonly sautéed and added to corned beef hash. They provide flavor and add moisture.
– Spices and seasonings: Ingredients like black pepper, garlic powder, paprika, and thyme are often used to season corned beef hash.
Some recipes may also include extras like bell peppers, cheese, eggs, or other vegetables. But the core ingredients are corned beef, potatoes, and onions.
Does corned beef hash have a lot of carbs?
The main source of carbs in corned beef hash is the potatoes. One medium potato contains around 30 grams of carbs.[1] Since potatoes make up a significant portion of corned beef hash, the carb count is moderately high.
According to the USDA, one cup of canned, prepared corned beef hash contains:[2]
– Calories: 249
– Fat: 12 g
– Carbohydrates: 28 g
– Protein: 9 g
So in a typical one cup serving, corned beef hash provides 28 grams of carbs.
To put this into perspective, here are the carb counts for some other common breakfast foods:[3]
– 1 cup oatmeal: 58g carbs
– 2 slices wheat toast: 36g carbs
– 1 english muffin: 30g carbs
– 2 pancakes: 44g carbs
So while corned beef hash is not extremely high in carbs compared to some other breakfast items, it’s not low-carb either. The potato content bumps up the carb count.
Carb count in homemade corned beef hash
The carb content may vary slightly depending on how the corned beef hash is prepared. Homemade versions can have slightly different nutrition profiles.
For example, this recipe for homemade corned beef hash provides these nutrition facts per serving:[4]
– Calories: 331
– Fat: 18g
– Carbs: 17g
– Protein: 16g
The carb count comes out to 17g carbs per serving when made from scratch. This is lower than store-bought canned hash. But the carb count will still be significant due to the potatoes.
Overall, even when made from scratch, corned beef hash should be considered a moderate-carb food due to its main ingredients.
Corned beef hash nutrition facts
Here is a more detailed look at the full nutrition profile of corned beef hash:[5]
Nutrition Facts Per 1 Cup (246g) Serving of Canned Corned Beef Hash
| Calories | 249 |
|---|---|
| Fat | 12g |
| Saturated Fat | 4.7g |
| Trans Fat | 0.1g |
| Cholesterol | 44mg |
| Sodium | 889mg |
| Carbohydrates | 28g |
| Fiber | 2.5g |
| Sugar | 1.8g |
| Protein | 9g |
As you can see, corned beef hash provides a mix of protein and fat along with the moderate carb content. It’s a high-calorie, filling breakfast option.
Compared to a very low-carb food like eggs, corned beef hash is significantly higher in carbs due to the potatoes. But it’s not an extremely high-carb food when compared to most other common breakfast choices.
Does corned beef hash fit a low-carb or keto diet?
Because of the potato content, corned beef hash would not be considered a keto-friendly food. The keto diet aims for a very low carbohydrate intake of around 20-50g per day.[6]
With 28g carbs in just a single one cup serving, corned beef hash would use up over half of your daily carb limit on keto. Occasionally fitting it into your macros would be feasible, but it couldn’t be a regular part of a strict keto eating plan.
For a more moderate low-carb diet with around 100g of carbs per day, corned beef hash would fit better. The higher carb allowance would give room to incorporate it more regularly.
Some tips for enjoying corned beef hash on a low-carb diet include:
– Having a smaller serving size of 1/2 cup instead of 1 cup to reduce the carbs.
– Increasing high-fat, low-carb sides like bacon or avocado.
– Substituting cauliflower rice or diced turnips for some of the potatoes.
– Adding extras like cheese, hot sauce, or eggs on top to increase satisfaction.
With a few modifications, corned beef hash can be incorporated into a low-carb lifestyle. But it’s likely too high in carbs for keto diets. Checking the labels and portions is key.
Corned beef hash vs. other breakfast foods
Compared to typical breakfast foods, how does corned beef hash stack up in terms of carb content?
Here is a comparison of the carb counts for 1 serving of common breakfast items:[7]
| Food | Carbs |
|---|---|
| Corned beef hash (1 cup) | 28g |
| Pancakes (2 medium) | 44g |
| Toast (2 slices whole wheat) | 36g |
| Oatmeal (1 cup cooked) | 58g |
| Breakfast sandwich (English muffin, egg, cheese) | 30g |
| Veggie omelet | 5g |
| Greek yogurt with berries | 17g |
| Bacon and eggs | 2g |
As the data shows, corned beef hash has a moderate carb count compared to other hot breakfast options. It’s lower in carbs than pancakes or oatmeal, but significantly higher than an egg-based meal like a veggie omelet or bacon and eggs.
So if you’re following a keto or very low-carb diet, corned beef hash may not be the best option compared to lower-carb alternatives. But it’s a reasonable choice for those doing a more moderate low-carb diet with around 100g daily carbs.
Tips for making corned beef hash lower carb
If you want to reduce the carbs in corned beef hash, there are a few simple substitutions you can make:
– Use cauliflower rice instead of potatoes. Replace about half the potatoes with riced cauliflower.
– Add diced turnips or rutabaga along with the potatoes. The additional low-carb vegetables will help cut back on the potato content.
– Choose a smaller portion size, like 1/2 cup instead of 1 cup. Halve your carb intake.
– Load up on extra veggies like bell peppers, kale or Brussels sprouts on the side. It will help balance the meal.
– Skip any high-carb add-ons like toast or biscuits on the side. Keep the meal focused on the corned beef hash itself.
– Add in high-fat extras like cheese, avocado, or an over-easy egg on top to increase satisfaction and nutrients.
With a few simple modifications, it’s possible to enjoy corned beef hash while maintaining low-carb diet goals. Focusing on controlling portions and adding low-carb fillers can help decrease the overall carbohydrate content.
Should you avoid corned beef hash on keto?
On a strict keto diet, it’s generally recommended to avoid corned beef hash. With 28g net carbs per one cup serving, eating corned beef hash would use up over half of your daily carb allowance on keto.
Occasionally fitting it into your macros in a smaller portion may be feasible. But corned beef hash is too high in carbs to work as a regular breakfast option on the standard keto diet.
To stay within your macros on keto, it’s better to opt for an ultra low-carb breakfast like:
– Eggs and bacon
– Omelet with veggies
– Greek yogurt with berries
– Keto smoothie
– Leftover meat and veggies
There are many delicious low-carb breakfast options that will work better for keto than corned beef hash. Saving the hash for an occasional treat is your best bet.
Healthier corned beef hash recipes
Traditional corned beef hash can be high in sodium from the corned beef. If you’re concerned about your sodium intake, there are ways to make a healthier corned beef hash at home:
– Use fresh brisket or chuck roast instead of processed corned beef. Season it with spices like garlic, pepper, thyme.
– Opt for low-sodium or no-salt-added canned corned beef. Rinse before using.
– Use fresh herbs like parsley and cilantro to add flavor instead of salt.
– Skip adding extra salt, or only use a minimal amount.
– Use roasted garlic or onion powder instead of salt to season.
– Make sure to drain any liquid from the canned corned beef before cooking. This cuts back on sodium.
– Add in more low-sodium veggies like peppers, kale, or Brussels sprouts.
– Substitute cauliflower rice or rutabaga for some of the potatoes to cut calories.
– Use extra virgin olive oil for cooking instead of butter to get heart-healthy fats.
With just a few tweaks, it’s easy to prepare healthier corned beef hash that’s lower in sodium and calories at home. Focus on using fresh ingredients and minimizing processed items.
Low-carb corned beef hash recipe
Here is a delicious low-carb corned beef hash recipe to enjoy:
Ingredients:
– 1lb corned beef, chopped into 1/2 inch pieces
– 2 cups riced cauliflower
– 1/2 cup diced onions
– 1/2 cup diced bell pepper
– 2 cloves garlic, minced
– 2 tbsp olive oil
– 1/4 tsp each salt, pepper, paprika
Instructions:
1. Heat olive oil in a skillet over medium high heat. Add the onions and bell pepper. Cook for 5 minutes until softened.
2. Add garlic and cook for 1 minute until fragrant.
3. Add corned beef and continue cooking for 3-4 minutes, stirring frequently.
4. Add riced cauliflower and seasonings. Stir to combine.
5. Cook for 8-10 minutes until cauliflower is tender.
6. Serve topped with eggs, avocado, hot sauce, or other low-carb extras.
This recipe cuts the carbs by using cauliflower rice instead of potatoes as the base. It keeps all the savory flavors of corned beef hash while making it keto-friendly. Enjoy this low-carb version any time you’re craving corned beef hash!
Conclusion
Corned beef hash is a classic stick-to-your-ribs breakfast dish with a distinctly salty, savory flavor. It’s made primarily from corned beef, potatoes, and onions. Due to the potato content, corned beef hash has a moderate carbohydrate count of around 28g carbs per one cup serving.
For those following the keto diet, corned beef hash would exceed the daily carb limits. But it can be incorporated occasionally in moderate portions. To make corned beef hash fit better into a low-carb lifestyle, you can substitute cauliflower rice for some of the potatoes, choose smaller portions, or load up on extra veggies on the side.
While not extremely high in carbs, corned beef hash is too carb-heavy for keto. But with some modifications, it can be enjoyed sensibly as part of an overall low-carb way of eating. Just be mindful of portions and prep methods to keep the carb count in check.
