For people following a low-carb or keto diet, knowing the net carb count of foods is very important. Net carbs refer to the total carbohydrates in a food minus the fiber content. Fiber is subtracted because it is indigestible and does not impact blood sugar levels like other carbs. When choosing low-carb foods, items with a lower net carb count are preferred.
One popular low-carb option at McDonald’s is their hash browns. McDonald’s hash browns are a staple breakfast side item. But how many net carbs are actually in a McDonald’s hash brown? Is it a good low-carb choice or should it be avoided?
Nutrition Facts for McDonald’s Hash Browns
Here are the basic nutrition facts for a McDonald’s hash brown patty (source: McDonald’s nutrition information):
| Serving Size | 1 hash brown patty (71g) |
| Calories | 150 |
| Fat | 8g |
| Carbohydrates | 17g |
| Fiber | 2g |
| Sugars | 0g |
| Protein | 2g |
Looking at the nutrition label, we can see that a McDonald’s hash brown contains 17g total carbohydrates per 71g serving. It also contains 2g of dietary fiber.
Calculating Net Carbs
To determine the net carbs, we take the total carbs and subtract the fiber:
Total Carbs: 17g
Fiber: 2g
Net Carbs = Total Carbs – Fiber
= 17g – 2g
= 15g
Therefore, the net carbs in a McDonald’s hash brown is 15g.
This means out of the total 17g of carbohydrates, 2g come from fiber while 15g impact blood sugar and insulin.
How the Net Carbs Fit Into a Low-Carb Diet
So how do the 15g of net carbs fit into a low-carb or keto diet? Here is a quick overview of recommended daily carb intake on different low-carb diet approaches:
– Standard Ketogenic Diet (SKD): Less than 50g net carbs per day
– Targeted Ketogenic Diet (TKD): Around 50-100g net carbs per day
– Low-Carb Diet: Less than 130g net carbs per day
– Very Low-Carb Diet: 20-50g net carbs per day
On a standard keto diet, the 15g of net carbs in a hash brown would take up a substantial portion of the daily 50g limit. However, it may be able to fit into a Targeted Keto, Low-Carb, or Very Low-Carb diet in moderation.
It’s best to consume the hash brown along with other low-carb foods to help keep net carbs in a comfortable range for your specific diet. Portion control is also important when incorporating hash browns, as having multiple would quickly exceed limits.
Comparing McDonald’s Hash Browns to Other Menu Items
How do McDonald’s hash browns compare to other menu items in terms of net carbs? Here is a comparison of the net carbs in a few popular McDonald’s breakfast sandwiches and sides:
| Menu Item | Net Carbs |
| Hash Brown | 15g |
| Sausage McMuffin | 16g |
| Egg McMuffin | 16g |
| Bacon, Egg & Cheese Biscuit | 23g |
| Sausage Biscuit | 26g |
| Sausage Biscuit with Egg | 25g |
The hash brown is very comparable to sandwiches like the Sausage McMuffin and Egg McMuffin. It’s significantly lower in net carbs than McDonald’s biscuit breakfast sandwiches.
So the hash brown is one of the lowest-carb options on the McDonald’s breakfast menu.
Low-Carb Substitutions at McDonald’s
If trying to limit carbs, there are also some substitutions you can make at McDonald’s:
– Instead of a biscuit, get an English muffin or sandwich on a lettuce wrap
– Switch out pancakes for scrambled eggs
– Choose yogurt or fruit instead of oatmeal or cereals
– Ask for extra side of sausage or bacon instead of the hash brown
Making simple swaps like these can reduce the carbs in your McDonald’s breakfast by 5-15g.
Tips for Ordering a Low-Carb McDonald’s Breakfast
Here are some tips for ordering a lower-carb McDonald’s breakfast:
– Opt for sandwiches on English muffins, McMuffins, or lettuce wraps instead of biscuits
– Choose meats like sausage, bacon, and eggs as the main ingredients
– Get a hash brown instead of sugary pastries like muffins
– Load up on extras like cheese and avocado
– Avoid pancakes, cereals, biscuits, and fruit juices
– Stick to coffee, tea, or water to drink
– Use sauces like mustard and mayo sparingly
Follow these guidelines and build your own custom low-carb breakfast sandwich.
Should You Eat McDonald’s Hash Browns on a Low-Carb Diet?
McDonald’s hash browns can fit into a low-carb diet in moderation, but they should not be a daily staple. With 15g net carbs, a hash brown takes up a substantial portion of the daily allowance on strict keto. They are best enjoyed occasionally as a treat in a well-formulated low-carb diet. Prioritize nutritious whole foods like eggs, meats, non-starchy vegetables, healthy fats, and dairy as your main low-carb breakfast options whenever possible.
Healthier Low-Carb Hash Brown Alternatives
For a healthier low-carb hash brown alternative at home, try making your own from scratch. Options include:
– Cauliflower hash browns – Grate raw cauliflower florets, mix with egg and seasonings, then pan fry.
– Zucchini hash browns – Shred zucchini, squeeze out moisture, then fry with oil and seasonings of choice.
– Broccoli tots – Blend broccoli florets, mix with eggs and cheese, shape into tot forms, and bake.
– Portobello mushrooms – Slice large portobello caps and sauté in olive oil and garlic.
– Spinach fritters – Make pancake-like fritters with spinach, eggs, and Parmesan cheese.
DIY hash browns like these provide more nutrients and fiber than the McDonald’s version. Plus, you can control the carb count according to your own dietary needs. Enjoy them as a tasty low-carb breakfast, side, or snack.
Should You Have McDonald’s Hash Browns on a Keto Diet?
On a strict keto diet, McDonald’s hash browns should be avoided. With 15g of net carbs, they make up 30% of the 50g daily limit on keto. While an occasional hash brown may fit into some keto diets like TKD or carb cycling, it should not be a regular menu choice. Stick to very low-carb breakfast options like bacon, eggs, sausage, black coffee, and plain Greek yogurt when doing standard keto. Save the hash browns for the rare higher carb day or after transitioning to maintenance.
Lower Carb McDonald’s Breakfast Options for Keto
Here are some of the best low-carb McDonald’s breakfast choices for keto diets:
– Egg white delight McMuffin – 8g net carbs
– Sausage McMuffin – 9g net carbs
– Bacon, egg & cheese biscuit with no biscuit – 2g net carbs
– Sausage burrito with no tortilla – 1g net carbs
– Scrambled eggs – 0g net carbs
– Sausage patties – 0g net carbs
– Americanos coffee with added cream
– Bottled water
These provide less than 10g net carbs, allowing more wiggle room. Create a custom breakfast sandwich in a lettuce wrap, combine sides like eggs and sausage, or stick to just coffee on super low-carb keto days.
Should You Have McDonald’s Hash Browns on a Low-Carb Diet?
On less restrictive low-carb diets with around 100-130g daily carbs, an occasional McDonald’s hash brown can fit into the plan in moderation. The 15g net carbs is only around 10-15% of total daily intake on these diets. However, portion control is still key. Stick to just 1 hash brown at a time, pairing it with lower carb options like eggs and meat. Get it only occasionally as a treat, focusing on more wholesome low-carb foods day-to-day.
Healthier Low-Carb McDonald’s Breakfast Options
If you want to enjoy McDonald’s breakfast on a low-carb diet, opt for these lighter choices:
– Egg white delight McMuffin or Egg McMuffin with no butter on muffin
– Baked apple pecan oatmeal with no brown sugar
– Greek yogurt parfait with berries
– Sausage burrito bowl with no tortilla, rice, or beans
– Side salad with grilled chicken
– Iced coffee with sugar-free vanilla and heavy cream
– Bottled water
These keep net carbs under 25g, while providing more nutrition than baked goods and potatoes. Pair with a hash brown just occasionally if craving one.
Conclusion
A McDonald’s hash brown contains 15g net carbs, which can fit into less restrictive low-carb diets in moderation. Limit to an occasional treat. On keto, it’s best avoided for very low-carb breakfast options under 10g net carbs. While not the healthiest choice everyday, McDonald’s hash browns can be worked into a well-planned low-carb or keto diet sparingly. Focus on more nutritious whole foods, and make smart swaps to cuts carbs in other menu items for the best nutrition.
