An explicit lower bound for the mass of an asymptotically flat Riemannian 3-manifold is given in terms of linear growth harmonic functions and scalar curvature. As a consequence, a new proof of the positive mass theorem is achieved in dimension three. The proof has parallels with both the Schoen–Yau minimal hypersurface technique and Witten’s spinorial approach. In particular, the role of harmonic spinors and the Lichnerowicz formula in Witten’s argument is replaced by that of harmonic functions and a formula introduced by the fourth named author in recent work, while the level sets of harmonic functions take on a role similar to that of the Schoen–Yau minimal hypersurfaces.