Corned beef hash is a classic comfort food dish that is made by combining diced corned beef with potatoes, onions, and spices. It’s often served for breakfast or brunch, either on its own or with eggs and toast. While it may seem like an indulgent treat, the number of calories in corned beef hash can vary quite a bit depending on the specific ingredients and preparations used.
For those looking to control their calorie intake or make healthier choices, it’s important to understand how many calories are actually in a typical serving of homemade corned beef hash. By making it yourself instead of eating out, you can better control the amount of fat and sodium that goes into it. In this article, we’ll provide a detailed breakdown of the calories and nutrition facts in a serving of homemade corned beef hash, and provide tips for lightening it up.
Calories in corned beef
The main source of calories in corned beef hash comes from the corned beef itself. Corned beef is a salt-cured brisket that has been pickled in a seasoned brine, which both preserves it and gives it its distinctive flavor. A 3-ounce serving of cooked corned beef with the fat provides:
- Calories: 231
- Total fat: 15g
- Saturated fat: 5g
- Protein: 21g
The high calorie and fat content comes from the marbling of fat within the brisket. Trimming off any visible fat prior to cooking can reduce some of the calories. Opting for a leaner cut like the round or going for lower-sodium corned beef can also help lighten it up.
Calories in potatoes
Russet or golden potatoes are usually used to make corned beef hash. Potatoes are an excellent source of nutrients like vitamin C, potassium, and fiber. But they also contribute a significant amount of starch-based carbohydrates and calories. Here’s the nutrition breakdown for a 5.3 oz boiled potato with skin:
- Calories: 161
- Total fat: 0.1g
- Saturated fat: 0.0g
- Protein: 4.3g
- Carbohydrates: 36.6g
- Fiber: 3.8g
When the potatoes are cooked with added butter or oil, the calories and fat increase. Peeling the potatoes leads to a loss of fiber and nutrients. So leaving the skins on when dicing them for hash can provide more nutritional value.
Calories in onions
Onions are usually the third main ingredient in corned beef hash. When cooked down, onions add flavor, moisture, and sweetness. A 1/2 cup of chopped raw onion contains:
- Calories: 64
- Total fat: 0.1g
- Saturated fat: 0g
- Protein: 1.7g
- Carbohydrates: 15g
- Fiber: 2.0g
Onions are very low in calories and fat, so they help add volume and texture without spiking the calories. When caramelized, onions take on a sweetness that balances the saltiness of the corned beef.
Calories in oil or butter for cooking
To cook up a good hash, the potatoes and onions are usually sautéed in some type of fat like oil or butter before the corned beef is added in. The type of fat used impacts the calorie count:
- 1 tbsp olive oil: 119 calories
- 1 tbsp vegetable oil: 120 calories
- 1 tbsp butter: 100 calories
Butter has a rich flavor, but margarine or heart-healthy oils like avocado or canola oil can be used to reduce the saturated fat. Cooking spray or broth can also reduce the amount of added fat needed.
Calories in spices and seasoning
In addition to salt and pepper, corned beef hash is often seasoned with spices like garlic, paprika, thyme, oregano, etc. The calorie count of dried herbs and spices is minimal, about 5-10 calories per tablespoon.
Fresh herbs like chives can add more flavor and nutrients without packing on many additional calories. Other seasoning options like hot sauce, ketchup, or Worcestershire sauce add lots of flavor for not many extra calories.
Nutrition facts in a serving of homemade corned beef hash
Now let’s put it all together to estimate the nutrition facts in a typical serving of homemade corned beef hash:
Ingredients
- 3 oz cooked corned beef: 231 calories
- 1 medium potato, diced (5.3 oz): 161 calories
- 1/4 cup onions: 16 calories
- 1 tsp olive oil for cooking: 40 calories
- Spices and seasonings: ~5-10 calories
Total nutrition facts for 8 oz serving:
- Calories: 453
- Total fat: 16g
- Saturated fat: 5g
- Sodium: 915mg
- Carbohydrates: 41g
- Fiber: 4g
- Protein: 26g
So a serving around 1 cup or 8 ounces contains approximately 453 calories. This can vary based on the exact ingredients and amounts used.
Ways to lighten up corned beef hash
If you’re looking to cut back on the calories, fat, or sodium in homemade corned beef hash, here are some tips:
Use leaner cuts of meat
Choose corned beef from the round or look for a lower-sodium version to reduce the sodium and saturated fat. Trimming any visible fat before dicing the meat helps further reduce the calories.
Reduce butter or oil
Use cooking spray or broth to sauté instead of oil or butter. If using oil, measure it carefully and use just enough to prevent sticking.
Use lower-calorie potatoes
Try dicing cauliflower instead of potatoes for a veggie-packed, lower-carb, lower-calorie hash. Sweet potatoes or red potatoes also have fewer carbs and calories than russets.
Pack in more veggies
Adding extras like diced bell pepper, carrots, celery, or cabbage increases the fiber, nutrients, and volume.
Boost flavor with spices
Flavorful spices and herbs like garlic, cumin, paprika, rosemary, and pepper provide a flavor punch without adding many calories.
Go easy on sodium
Reduce the amount of added salt, and choose lower-sodium versions of ingredients like corned beef, ketchup, Worcestershire sauce, etc.
Healthier corned beef hash recipe
Here is a recipe for a lighter, healthier version of homemade corned beef hash:
Ingredients
- 8 ounces 93% lean ground corned beef
- 1 cup diced potatoes
- 1/2 cup diced onions
- 1/2 cup diced bell pepper
- 1 tsp olive oil
- 1/4 tsp each garlic powder, paprika, pepper
- Pinch of salt (optional)
Instructions
- In a large nonstick skillet, heat the olive oil over medium heat.
- Add the potatoes and onion. Cook for 5-7 minutes, stirring occasionally until starting to soften.
- Add the bell pepper and continue cooking for 2-3 more minutes.
- Add the corned beef and spices. Cook for 5 more minutes stirring frequently.
- Adjust salt and seasonings as desired. Serve warm.
Nutrition per serving
- Calories: 318
- Fat: 12g
- Carbs: 28g
- Protein: 25g
By using leaner meat, reducing butter and oil, and packing in more veggies, this lighter hash cuts over 100 calories and 4 grams of fat compared to traditional recipes.
What about canned corned beef hash?
Canned corned beef hash can be convenient, but it often contains more calories, sodium, and preservatives compared to homemade. Here’s a nutrition comparison of homemade vs canned (per 1 cup serving):
| Calories | Fat | Sodium | Carbs | Protein |
|---|---|---|---|---|
| Homemade: 453 | 16g | 915mg | 41g | 26g |
| Canned: 567 | 32g | 1165mg | 46g | 18g |
As you can see, canned hash tends to be significantly higher in calories, fat, and sodium compared to homemade. Checking labels and looking for lower-sodium options can help when buying canned. But making your own using lean ingredients is the healthiest approach.
Corned beef hash at restaurants
When dining out, corned beef hash is often served in large portions, with eggs, cheese, toast and other sides that can drive up the calories, fat, carbs, and sodium. A typical diner-style corned beef hash breakfast can contain over 1000 calories per serving.
To keep it healthier when eating out:
- Request a smaller portion or kid’s size
- Avoid adding cheese, sour cream, or other fatty extras
- Ask for it to be cooked without oil or butter
- Say no to the bread, biscuit, or toast on the side
- Order a side salad instead of hash browns or home fries
Sticking to water instead of juice and soda prevents packing on extra calories from sugary drinks as well.
Is corned beef hash good for you?
In moderation, corned beef hash can be part of a healthy diet. It provides a mix of protein, carbs, and nutrients. Some of the potential health benefits of its main ingredients include:
Corned beef
- High in protein, vitamins B6, B12, and minerals like iron, zinc, and selenium
- Protein supports muscle growth and maintenance
- B vitamins help convert food into energy
Potatoes
- Provide carbs, fiber, potassium, and vitamin C
- Fiber aids digestive and heart health
- Potassium helps regulate blood pressure
Onions
- Contain antioxidants that may help reduce inflammation and chronic disease risk
- Provide prebiotics that support gut health
- Packed with vitamin C, manganese, and folate
However, the high sodium content of corned beef and additions like butter and oil should be limited for heart health. Those with high blood pressure or cholesterol especially need to be mindful of portions.
Conclusion
A typical 1 cup serving of homemade corned beef hash contains around 453 calories and 16 grams of fat, depending largely on the specific ingredients used. Choosing leaner cuts of meat, using less butter and oil, and packing in extra vegetables can help lighten it up. Canned hash and restaurant versions tend to be higher in calories, fat, and sodium. Overall, corned beef hash can be part of a healthy diet in moderation, providing a mix of protein, carbs, and important nutrients. Just be mindful of portions and preparation methods to keep calories and sodium in check.
