⏱ 40 min total

Potato, Mushroom and Kale Hash

Name: Potato, Mushroom and Kale Hash
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 1 ½ cup, diced Potato; 1 ½ cup, cubes Sweet potato; 1 tbsp Olive oil; ¼ tsp Paprika; ¼ tsp Turmeric; ½ tsp, ground Oregano; ¼ tsp, ground Thyme; ¼ tsp Rosemary; ¹⁄₁₆ tsp Black pepper; 1 ½ cup, pieces or slices White mushrooms; 1 ½ cup, chopped Kale; 1 cloves, minced Garlic; ⅛ tsp Salt

Per 1 serving · 650 g · 13 ingredients

Calories

549

27%
of a 2,000 cal day

Protein
16g
11% of calories
Carbs
94g
65% of calories
Fat
15g
24% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Potato, Mushroom and Kale Hash (650 g) has 549 calories, with 16 g of protein, 94 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (31% DV), dietary fiber (60% DV) and Vitamin A (215% DV). Keep an eye on sodium, which provides 20% of the daily value.

Per 100 g

84cal

low energy density

Protein per 100 cal

2.8g

Net carbs

78g

carbs minus fiber

Fiber

17g

15 g sugar

High in

20%+ of the daily value

Protein31%
Dietary fiber60%
Vitamin A215%
Vitamin C192%
Vitamin E29%
Vitamin K614%

Good source of

10–19% of the daily value

Choline13%

Watch

20%+ of the daily value

Sodium20%

Ingredients

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

Directions

Prep 10 minCook 30 min

1
Preheat the oven to 375°F. In a medium bowl, mix the cubed potatoes with half of the olive oil. Add all spices and mix until well-coated.
2
Spread the potatoes on a large baking sheet lined with parchment paper, ensuring they do not touch. Bake for 25-30 minutes until golden and roasted on the edges.
3
Heat a large pan over medium heat. Add the remaining olive oil and sauté the sliced mushrooms for 8-10 minutes until roasted on the edges.
4
Mix in the chopped kale and minced garlic, sautéing for 4-5 minutes until the kale wilts.
5
Sprinkle with salt and add the roasted potatoes to the pan. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (650 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1,932 μg	215%
Vitamin C	173 mg	192%
Vitamin D	0.2 μg	1%
Vitamin E	4 mg	29%
Vitamin K	737 μg	614%
Thiamine	1 mg	43%
Riboflavin (B2)	1 mg	55%
Niacin	8 mg	52%
Vitamin B6	1 mg	115%
Folate (B9)	222 μg	56%
Vitamin B12	0.1 μg	3%
Pantothenic acid	4 mg	78%
Choline	72 mg	13%

Minerals

Nutrient	Amount	% Daily Value
Calcium	274 mg	27%
Iron	6 mg	80%
Potassium	2,501 mg	53%
Magnesium	165 mg	39%
Phosphorus	415 mg	59%
Zinc	2 mg	22%
Copper	2 mg	267%
Manganese	2 mg	79%
Selenium	13 μg	24%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	72 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	23,089 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	4 g	—
Glutamic acid	2 g	—
Glycine	0.5 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	60 g	—
Sucrose	5 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0.2 μg	—
Vitamin D3	0 μg	—

Burning 549 calories

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

104min
Walking (3.5 mph)
66min
Cycling (moderate)
46min
Running (6 mph)
77min
Swimming laps

Common questions

How many calories are in Potato, Mushroom and Kale Hash?

One serving of Potato, Mushroom and Kale Hash (1 serving) has 549 calories, which works out to 84 calories per 100 g. That is about 27% of a 2,000-calorie day.

Is Potato, Mushroom and Kale Hash high in protein?

It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Potato, Mushroom and Kale Hash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 78 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Potato, Mushroom and Kale Hash?

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

How much sugar is in Potato, Mushroom and Kale Hash?

15 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 (650 g)

Calories549

% Daily Value*

Total fat 15g	20%
Saturated fat 2.1g	11%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 459mg	20%
Total carbohydrate 94g	34%
Dietary fiber 17g	60%
Total sugars 15g
Protein 16g

* 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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