Beef, roast, hash: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A savory and satisfying hash made with leftover roast beef, diced potatoes, and onions, pan-fried until crispy and golden brown. --- RECIPE --- Servings: 3-4 Prep Time: 15 minutes Ingredients: - 2 cups cooked roast beef, diced - 3 cups cooked potatoes, diced (leftover roasted or boiled potatoes work well) - 1 onion, chopped - 2 tbsp vegetable oil - Salt and black pepper to taste - Optional: 1/2 tsp paprika, chopped fresh parsley Instructions: 1. Heat vegetable oil in a large skillet over medium-high heat. 2. Add chopped onion to the skillet and cook until softened, about 5 minutes. 3. Add diced potatoes and cook, stirring occasionally, until they start to brown and crisp up, about 8-10 minutes. 4. Stir in diced roast beef. Season with salt, pepper, and paprika (if using). Continue to cook, stirring occasionally, until the beef is heated through and some pieces are slightly crispy, about 5-7 minutes. 5. Serve hot, often topped with a fried egg, and garnished with fresh parsley.
Per 100g reference serving, Beef, roast, hash provides 140 kcal of energy, 13.2g protein (37% of calories), 10.7g total carbohydrates (30% of calories, including 1g dietary fiber and 1.46g sugars), and 5.1g total fat (33% of calories).
Vitamins Profile in Beef, roast, hash (Per 100g)
Track how Beef, roast, hash contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 5.5 mg | 6.1% DV |
| Vitamin B12 (Cobalamin) | 0.75 µg | 31.2% DV |
| Vitamin A (RAE) | 2 µg | 0.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.76 mg | 5.1% DV |
| Vitamin K (Phylloquinone) | 1.1 µg | 0.9% DV |
| Vitamin B1 (Thiamin) | 0.079 mg | 6.6% DV |
| Vitamin B2 (Riboflavin) | 0.131 mg | 10.1% DV |
| Vitamin B3 (Niacin) | 3.7 mg | 23.1% DV |
| Vitamin B6 (Pyridoxine) | 0.414 mg | 24.4% DV |
| Total Folate (Vitamin B9) | 8 µg | 2% DV |
| Folate (Dietary Folate Equivalents) | 8 µg | 2% DV |
| Natural Food Folate | 8 µg | 2% DV |
| Choline | 35.2 mg | 6.4% DV |
| Preformed Retinol | 2 µg | 0.2% DV |
| Lutein + Zeaxanthin | 1 µg | 0% DV |
Minerals & Electrolytes in Beef, roast, hash (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.43 mg | 7.9% DV |
| Calcium (Ca) | 14 mg | 1.1% DV |
| Magnesium (Mg) | 17 mg | 4% DV |
| Potassium (K) | 335 mg | 7.1% DV |
| Zinc (Zn) | 2.1 mg | 19.1% DV |
| Selenium (Se) | 10.8 µg | 19.6% DV |
| Phosphorus (P) | 134 mg | 10.7% DV |
| Copper (Cu) | 0.132 mg | 14.7% DV |
| Sodium (Na) | 486 mg | 21.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.038 g | 2.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.55 g | 11.1% DV |
| Monounsaturated Fat (MUFA) | 1.73 g | 5.8% DV |
| Polyunsaturated Fat (PUFA) | 1.62 g | 8.1% DV |
| Saturated Fat (SFA) | 1.3 g | 6.5% DV |
| Dietary Cholesterol | 30 mg | 10% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Beef, roast, hash contains 140 calories (kcal), 13.2g of protein, 10.7g of carbohydrates (1g fiber, 1.46g total sugars), and 5.1g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beef, roast, hash has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 3.77 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Beef, roast, hash: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Beef, roast, hash by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.