⏱ 30 min total

One-Pan Root Vegetable Hash

Name: One-Pan Root Vegetable Hash
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ¼ tsp Paprika; ¼ cup, chopped Onion; ½ cloves, minced Garlic; ½ cup, diced Potato; ⅛ cup Beets; ⅛ cup, cubes Sweet potato; ⅛ cup slices Parsnips; ⅛ cup chopped Carrots; ¼ tsp Salt; ¼ tsp Black pepper; ½ tbsp Parsley

Per 1 serving · 191 g · 12 ingredients

Calories

150

8%
of a 2,000 cal day

Protein
3.1g
8% of calories
Carbs
28g
71% of calories
Fat
3.7g
21% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of One-Pan Root Vegetable Hash (191 g) has 150 calories, with 3.1 g of protein, 28 g of carbohydrates and 3.7 g of fat. Most of its energy comes from carbs (71% of calories). It is high in Vitamin A (30% DV), Vitamin C (29% DV) and Vitamin K (35% DV). Keep an eye on sodium, which provides 27% of the daily value.

Per 100 g

79cal

low energy density

Protein per 100 cal

2.1g

Net carbs

23g

carbs minus fiber

Fiber

5.8 g sugar

High in

20%+ of the daily value

Vitamin A30%
Vitamin C29%
Vitamin K35%
Vitamin B632%
Manganese21%

Good source of

10–19% of the daily value

Dietary fiber18%
Thiamine11%
Folate (B9)14%
Pantothenic acid12%
Iron17%
Potassium14%

Watch

20%+ of the daily value

Sodium27%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 15 min

1
Heat olive oil in a skillet over medium heat. Add paprika and let sizzle for 15 seconds until fragrant, then add diced onion and minced garlic. Saute for 2 to 3 minutes until onions begin to soften.
2
Add diced potatoes, beets, sweet potatoes, parsnips, and carrots to the skillet and saute for 10 to 15 minutes, stirring often until veggies are cooked through. Season with salt and pepper.
3
Garnish with freshly chopped parsley.

Vitamins & minerals

Amounts for 1 serving (191 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	273 μg	30%
Vitamin C	26 mg	29%
Vitamin D	0 μg	0%
Vitamin E	1 mg	7%
Vitamin K	42 μg	35%
Thiamine	0.1 mg	11%
Riboflavin (B2)	0.1 mg	4%
Niacin	1 mg	8%
Vitamin B6	0.4 mg	32%
Folate (B9)	57 μg	14%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	12%
Choline	17 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	46 mg	5%
Iron	1 mg	17%
Potassium	635 mg	14%
Magnesium	39 mg	9%
Phosphorus	92 mg	13%
Zinc	1 mg	5%
Copper	0.2 mg	17%
Manganese	0.5 mg	21%
Selenium	1 μg	2%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	561 μg	—
Arginine	0.1 g	—
Aspartic acid	1 g	—
Beta carotene	2,980 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0.3 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.5 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	14 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 150 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

28min
Walking (3.5 mph)
18min
Cycling (moderate)
12min
Running (6 mph)
21min
Swimming laps

Common questions

How many calories are in One-Pan Root Vegetable Hash?

One serving of One-Pan Root Vegetable Hash (1 serving) has 150 calories, which works out to 79 calories per 100 g. That is about 7.5% of a 2,000-calorie day.

Is One-Pan Root Vegetable Hash high in protein?

Not especially. It has 3.1 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is One-Pan Root Vegetable Hash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 71% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in One-Pan Root Vegetable Hash?

624 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in One-Pan Root Vegetable Hash?

5.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (191 g)

Calories150

% Daily Value*

Total fat 3.7g	5%
Saturated fat 0.5g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 624mg	27%
Total carbohydrate 28g	10%
Dietary fiber 5g	18%
Total sugars 5.8g
Protein 3.1g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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