Are Tater Tots Healthy: 10 Amazing Healthy Benefits

Tater tots are a favorite among kids and adults alike. But, Are Tater Tots Healthy? Tater tots are a delicious side dish, but they can be unhealthy. Let’s look at the nutritional content of tater tots and see if they’re worth eating! 

Many people love Tater Tots-they’re crispy on the outside, soft on the inside, and just plain tasty. But what about their health benefits?

The best answer is that it depends on what you put into them. If you fry them in oil or lard, then no matter how much salt you add afterward, they will never be healthy for your body.

Are Tater Tots Healthy
Are Tater Tots Healthy

If you want to enjoy tater tots with less guilt from an ingredient standpoint, try baking them instead of frying them-this away, there is minimal oil absorption during cooking.

Table of Contents

Are Tater Tots Healthy?

Tater tots are a type of fried food that consists mostly of potatoes. They can be deep-fried, baked, or even microwaved and served as a side dish.

It seems like there is no end to the different ways tater tots can be prepared and enjoyed! 

Tater Tots have been around since 1937, when they were invented by Hormel Foods Corporation in Austin, Minnesota.

There are so many different flavors out there now, it’s hard to keep up with them all. But what about their health benefits? Do tater tots really deserve their bad reputation for being unhealthy? Let’s find out! 

For something to be considered healthy, it needs at least one nutrient which contributes 10%

On the other hand, if you make tater tots at home with some simple, healthy ingredients, they can be a nutritious side dish. Here’s how:

  • Choose organic potatoes. If you can’t find organic potatoes, then try to pick as minimally processed as possible.
  • Use olive oil or avocado oil to fry them in. These oils are high in monounsaturated fats, healthy for your heart.
  • Add fresh or dried herbs like rosemary, thyme, or sage for flavor. These herbs are also high in antioxidants, which can help protect your body from damage.
  • Skip the salt and cheese, which are full of sodium.
  • Enjoy them with lean proteins like grilled chicken or salmon for a healthy, balanced meal.

So the next time you’re craving tater tots, just remember that you can take steps to make them healthier! Additionally, you should choose potatoes over other starchy foods because they have more potassium and fewer carbohydrates than white rice or pasta.

How To Make Tater Tots at Home


  • 2 Russet potatoes, peeled and grated
  • 1/4 cup flour
  • 1 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • Salt and pepper, to taste
  • 3 tablespoons olive oil or avocado oil
  • 1 teaspoon fresh rosemary, chopped
  • 1/4 teaspoon fresh thyme, chopped
  • 1/4 teaspoon fresh sage, chopped


1. Preheat the oven to 400 degrees Fahrenheit.

2. In a medium bowl, combine the grated potatoes, flour, onion powder, garlic powder, salt, and pepper.

3. Heat the oil in a large skillet over medium-high heat. Add the rosemary, thyme, and sage to the pan and cook for about 1 minute or until fragrant.

4. Using your hands, take about 1 tablespoon of the potato mixture and form it into circular “tot” shapes. Place the tots into a single layer in the skillet and cook for about 4 minutes before flipping.

5. Transfer the tots to a baking sheet and place them in the oven to bake for 10-15 minutes or until golden brown on both sides. Serve warm with your favorite dipping sauce!

Nutrition Facts Of Taterater Tots

Serving Size ( 1 oz. )

Amount Per Serving

Dietary Fiber1g

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

One serving of tater tots contains 150 calories, 27 grams of carbohydrates, 1 gram of dietary fiber, and 2 grams of protein.

It also contains 10% of the daily value for vitamin C and 5% of the daily value for vitamin A. Tater tots are a source of potassium, magnesium, and phosphorus.

So if you’re looking for a good, cheap snack that tastes great and is super easy to prepare, then tater tots are the way to go!

Remember that you need to eat them in moderation because they can be high in sodium. Limit yourself to one or two servings, and maybe even buy baked or roasted “totz” instead of the fried variety.

Healthy Benefits Of Tater Tots

Tater tots are a tasty and healthy snack. When eaten as part of a balanced diet, tater tots can provide your body with various health benefits like:

1. Providing energy for your brain and muscles

2. Satisfying your appetite so that you won’t eat more than you need

3. Keeping your blood sugar levels stable

4. Reducing inflammation

5. Boosting your immune system

6. Helping you maintain a healthy weight

7. Preventing heart disease

8. Lowering your risk of developing cancer

9. Supporting healthy brain function

10. Reducing stress levels

As you can see, tater tots are definitely a snack worth enjoying! Just make sure you’re aware of their nutritional information so that you can make healthy choices.

The Bottom Line

Tater tots are a great snack because they’re cheap, easy to make and taste delicious. Just be sure to watch your portion sizes and avoid the fried ones.

You can make them healthier by using grated potatoes, flour, and herbs and baking them rather than frying them.

Tater tots also provide various health benefits, making them a good choice for almost anyone.

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