Quick Answer
McDonald’s Hash Browns can be part of a healthy diet in moderation, but should not be eaten in excess. A McDonald’s Hash Brown contains 150 calories, 16 grams of carbohydrates, 10 grams of fat, 2 grams of protein and 330 mg of sodium. The high fat and sodium content makes them a processed food that should only be eaten occasionally as part of an overall balanced diet. Portion control is key.
Calories and Macros
A McDonald’s Hash Brown contains approximately:
| Calories | 150 |
|---|---|
| Carbohydrates | 16g |
| Protein | 2g |
| Fat | 10g |
| Sodium | 330mg |
For a single hash brown, this nutritional breakdown is reasonable. The carbohydrates come mainly from potatoes, an excellent source of nutrients like vitamin C, vitamin B6, and potassium. The protein content is low, as expected for a potato product.
The fat content is on the high side, providing about 15% of the recommended daily value. However, the type of fat (unsaturated vegetable oil) is not as concerning as saturated fat or trans fat. Still, the high amount of oil used to cook the hash browns bumps up the calorie and fat numbers.
The sodium content is quite high for a single food item, providing 14% of the recommended daily sodium intake. High sodium intake is associated with high blood pressure, so this is certainly a downside nutritionally.
Ingredients
According to McDonald’s, the ingredients in their hash browns are:
- Potatoes
- Vegetable Oil (canola oil, soybean oil, hydrogenated soybean oil, natural beef flavor [wheat and milk derivatives]*, citric acid [preservative])
- Salt
- Dextrose
- Sodium Acid Pyrophosphate (Maintain Color)
Potatoes are the main ingredient, which is beneficial. But the oils used for frying, sodium for flavor, and preservatives reduce the overall nutritional value. Some of the added oils like hydrogenated soybean oil may contain trans fats, though McDonald’s claims to have eliminated all trans fats from their menu.
There are no artificial colors or flavors, which is a good sign. But the salt and oil make this far from a wholesome natural food.
Calorie Density
With 150 calories in a 71 gram hash brown patty, the calorie density equals:
150 calories / 71 grams = 2.1 calories per gram
Foods below 1.5 calories per gram are considered low-calorie density, while foods above 3.5 calories per gram are considered high-calorie density.
With 2.1 calories per gram, McDonald’s Hash Browns are considered a medium-calorie density food.
This calorie density means that portion control is necessary when consuming hash browns. Eating multiple hash browns significantly increases the calories, carbohydrates, fat, and sodium from this menu item.
Glycemic Index
The glycemic index is a measure of how quickly a food raises blood sugar. High glycemic foods cause rapid spikes in blood sugar and insulin.
Most fried potato products have a high glycemic index. For example, French fries often exceed 80 on the glycemic index.
While the glycemic index of a McDonald’s Hash Brown specifically has not been measured, it is likely on the high side. The combination of processes potatoes and high temperature frying generally results in fried potatoes that cause surging blood sugar levels.
People with diabetes or insulin resistance should be particularly cautious with fried potato products.
Micronutrients
Compared to a whole potato, McDonald’s Hash Browns provide fewer micronutrients.
In a whole baked potato, the potato flesh and skin provide:
- 45% Daily Value (DV) vitamin C
- 10% DV B6
- 35% DV potassium
- 4 grams fiber
- Plus thiamin, niacin, magnesium and more
Since McDonald’s Hash Browns are made with processed potato pieces, they contain far less vitamins, minerals and fiber. Salt is added during processing.
Weight Loss
At 150 calories apiece, McDonald’s Hash Browns should fit into a weight loss diet in moderation. Enjoying them occasionally is unlikely to negatively impact weight management goals.
However, portion control is vital. Consuming multiple Hash Browns in one sitting can add excess calories. Those using the hash browns as a side for breakfast sandwiches or other items should be cautious of calories adding up quickly.
Also, individuals with diabetes, insulin resistance, or metabolic syndrome may need to be more careful with fried potatoes like Hash Browns due to the potential for blood sugar spikes.
Nutritional Targets
Here is how a McDonald’s Hash Brown fits into typical nutritional targets:
| McDonald’s Hash Brown | Daily Target | |
|---|---|---|
| Calories | 150 | 2000 |
| Carbohydrates | 16 grams | 130 grams |
| Protein | 2 grams | 50 grams |
| Fat | 10 grams | 44-77 grams |
| Sodium | 330 mg | 1500-2300 mg |
A single McDonald’s Hash Brown provides around 8% of total daily calories, 12% of daily carbs, 4% of daily protein, 13-23% of daily fat, and 14-22% of daily sodium.
This demonstrates that a single hash brown can fit within typical nutritional targets. However, consuming multiple would make hitting those nutritional targets more difficult.
Satiety
Hash browns are not particularly satiating due to being:
- High calorie density
- High glycemic index
- Low in protein, fiber
Foods that are more satiating, keeping you fuller for longer, include:
- High protein foods like eggs or Greek yogurt
- High fiber foods like vegetables, fruits, and whole grains
- Low glycemic foods like steel-cut oats
Hash browns eaten alone are unlikely to be very filling. Having some protein, fiber, and healthy fats alongside the hash browns improves satiety from the meal.
Microwaving vs Frying
Is it better to microwave frozen hash browns at home instead of buying McDonald’s fried version?
Microwaving frozen hash browns reduces the oil and therefore overall fat and calorie content. However, it also results in less crispness and browning compared to frying.
If enjoying the occasional McDonald’s hash brown, moderation is key. But for a more regular side at breakfast, microwaved frozen hash browns are likely the healthier choice. Homemade oven-baked hash browns can also provide a crispy texture with less oil than frying.
Healthier Alternatives
Some healthier alternatives to McDonald’s Hash Browns include:
- Oatmeal – Higher fiber, lower glycemic index
- Greek Yogurt – Higher protein, lower glycemic index
- Eggs – Higher protein, vitamins, minerals
- Avocado Toast – More fiber, healthy fats
- Vegetables – More micronutrients and fiber
Switching to a whole grain, protein, or vegetable at breakfast instead of a fried potato side like hash browns provides more nutrition and health benefits overall.
But hash browns in moderation or made at home with less oil can still be part of a nutritious diet.
Children and Hash Browns
Hash browns are often served at breakfast alongside typical kid’s meals like pancakes and eggs. However, there are a few reasons why hash browns may not be the best option for children:
- High calorie density makes overeating easy
- High glycemic index leads to energy crash later
- Low nutrients compared to alternatives
- May normalize fried foods and fast food for kids
Parents can guide children towards healthier alternatives more often, like fresh fruit, whole grain toast, yogurt, and eggs. Hash browns should be an occasional treat, not a dietary staple.
With rising childhood obesity levels, excessive consumption of high-calorie sides like hash browns should be limited.
Is McDonald’s Changing Their Hash Browns?
In 2021, McDonald’s announced they were evaluating changes to their hash brown recipe and possibly even eliminating them. This led to some panic and stockpiling from hash brown fans.
However, in 2022 McDonald’s clarified that hash browns were not being removed from menus. They continue to assess improvements to the recipe, but America’s favorite fried potato side remains available.
Hash Brown Recall History
McDonald’s Hash Browns have been recalled a few times due to safety concerns:
- 2018 – Foreign matter like golf balls and plastic
- 2019 – Possible metal fragments
- 2020 – Food safety concerns at manufacturing facility
Thankfully, no major injuries have been reported from contaminated hash browns. But the incidents show proper safety protocols are needed during food processing and cooking.
McDonald’s addressed each recall by working with suppliers, enhancing food safety procedures, and retrieving any potentially contaminated products.
Are McDonald’s Hash Browns Vegan?
No, McDonald’s Hash Browns are not vegan. The ingredient list reveals they contain both milk and beef derivatives.
Specifically, the “Natural Beef Flavor” listed contains wheat and milk derivatives according to McDonald’s.
So those following a vegan diet should avoid McDonald’s Hash Browns.
Gluten-Free?
McDonald’s Hash Browns are not gluten-free.
The beef flavoring contains wheat derivatives, meaning they are unsuitable for a gluten-free diet.
Individuals with celiac disease or gluten sensitivity should avoid McDonald’s Hash Browns due to the presence of gluten.
Keto-Friendly?
Hash Browns should be avoided on a ketogenic diet.
Foods that are keto-friendly are very low in carbohydrates. With 16 grams of carbs and 10 grams of fat per serving, Hash Browns do not qualify as keto.
On keto, the focus is on high-fat, low-carb foods. Starchy foods like potatoes and processed grains do not fit the keto macronutrient profile.
To stay in ketosis, fried potato sides should be passed over in favor of low-carb options like eggs, avocado, nuts, and bacon.
Paleo Diet
The paleo diet avoids processed foods, grains, legumes, dairy, and sugar.
Unfortunately, McDonald’s Hash Browns would not be paleo-approved due to:
- Processed potato product
- Contains dairy
- Fried in vegetable oils
However, homemade baked or pan-fried hash could potentially fit within paleo guidelines. Using coconut oil, pastured lard, or bacon grease for cooking and no dairy ingredients would be more aligned with the paleo diet.
But the specific McDonald’s version is off-limits.
Whole30 Approved?
The Whole30 program eliminates sugar, grains, dairy, legumes, and processed foods.
Hash Browns are excluded from the Whole30 diet due to:
- Highly processed
- Contains dairy
- Fried in vegetable oil
Those completing a Whole30 should not consume McDonald’s Hash Browns or other fried potato sides. Preparing baked potatoes or sweet potatoes at home without oil or dairy is a better option that fits the Whole30 guidelines.
Conclusion
McDonald’s Hash Browns can be enjoyed occasionally as part of an overall balanced diet, but they are certainly not a health food due to the high sodium, fat, and glycemic load. People with certain health conditions like diabetes or high blood pressure should be especially cautious with frequent consumption. Preparing home-cooked versions with less oil is healthier, or choosing unprocessed whole foods over a fried potato side more often. But the occasional drive-thru Hash Brown in moderation is unlikely to have negative health effects for most healthy individuals. Just don’t make it a daily habit.
