Randy Chandler
Baked potatoes are a great source of potassium, magnesium, and dietary fiber, and can be part of a healthy, nutritious diet. However, the calorie count of a baked potato with cheese depends on the type and quantity of cheese used, as well as the size of the potato. A medium-sized baked potato with cheese sauce, for example, will have around 300 calories, whereas a large baked potato with an ounce of full-fat cheddar will have about 372 calories.
| Characteristics | Values |
|---|---|
| Calories in a plain baked potato | 164 calories for a medium-sized baked russet potato |
| Calories in a large baked potato | 372 calories |
| Calories in a medium baked potato | 265 calories |
| Calories in a small baked potato | 214 calories |
| Calories in a Tesco baked potato with cheese, butter, and chives | 220 calories |
| Calories in a baked potato with cheese and sour cream | 220 calories |
| Calories in a baked potato with cheese sauce | 300 calories |
| Calories in a baked potato with cheese, sour cream, and bacon bits | 450 calories |
| Calories in a twice-baked potato with cheese | 370 calories |
| Calories in an ounce of shredded or crumbled full-fat cheese | 70 to 100 calories |
| Calories in an ounce of full-fat cheddar | 114 calories |
| Calories in a tablespoon of Parmesan cheese | 20 calories |
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What You'll Learn
Baked potato calories depend on size
Baked potatoes are a good source of potassium, magnesium, vitamin B6, vitamin C, folate, phosphorus, and niacin. They contain zero cholesterol and have very little fat. The calorie count of a baked potato depends on its size. According to the U. S. Department of Agriculture (USDA), a large baked potato has 372 calories, a medium baked potato has 265 calories, and a small baked potato has 214 calories.
The calorie count of a baked potato also depends on the toppings used. A medium-sized baked russet potato (about 3 inches in diameter) has about 164 calories. One pat of butter adds about 35 calories, while one full tablespoon of regular butter has about 100 calories. Two tablespoons of sour cream add about 60 calories.
Cheese is another common topping for baked potatoes. An ounce of reduced-fat cheddar has 90 calories, while an ounce of full-fat cheddar has 114 calories. A serving of melted cheese can add 100 calories or more, depending on the type and amount of cheese used.
Other toppings that can affect the calorie count of a baked potato include crumbled bacon, chives, and broccoli. When choosing toppings for a baked potato, it's important to consider the desired calorie intake and nutritional goals.
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Cheese type and amount affect calories
The calorie count of a baked potato with cheese depends on the type and amount of cheese used. For example, a serving of Tesco baked potatoes with cheese, butter, and chives contains 220 calories. However, the calorie count may vary depending on the specific amount and type of cheese used.
According to one source, a serving of melted cheese can add 100 calories or more to a baked potato. This estimate is supported by another source, which states that a 1-ounce serving (28 grams) of full-fat cheddar cheese contains 90 to 110 calories. On the other hand, a more modest sprinkling of grated Parmesan cheese, which has about 20 calories per tablespoon, can be a healthier option.
The calorie count of a baked potato with cheese can also depend on the size of the potato. For instance, a large baked potato with cheese will have more calories than a medium or small one. Additionally, the method of preparation can affect the calorie count. A twice-baked potato made with a splash of milk and a tablespoon of sour cream may have around 230 calories, but adding cheese can increase the calorie count to 370 or more.
The inclusion of other toppings and ingredients can also influence the overall calorie count of a baked potato with cheese. For example, adding butter, bacon, or sour cream will further increase the calorie count. On the other hand, choosing healthier toppings like low-sodium salsa, low-fat yogurt, steamed vegetables, or fresh herbs can enhance the nutritional profile without adding excessive calories.
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Calories vary with other toppings
The calorie count of a baked potato with cheese varies depending on the type and quantity of cheese used, as well as the size of the potato. According to one source, a baked potato with cheese and sour cream has 220 calories, with the potato contributing 110 calories, the sour cream 20 calories, and the cheese 90 calories. The type of cheese used in this instance is reduced-fat cheddar.
However, the calorie count can increase if full-fat cheese is used. For example, an ounce of full-fat cheddar cheese contains approximately 70 to 100 calories, with one source specifying 114 calories. Therefore, a baked potato with full-fat cheddar cheese could have a higher calorie count than one with reduced-fat cheddar.
Other toppings can also affect the calorie count of a baked potato. Butter, for instance, adds calories, with one source recommending low-fat yogurt as a healthier alternative. Bacon is another popular topping that can increase the calorie count, with one tablespoon of crumbled cooked bacon contributing 30 calories.
On the other hand, certain toppings can be used to reduce the overall calorie count of a baked potato. For example, the Mayo Clinic suggests using low-sodium salsa, steamed vegetables, fresh herbs, scallions, or low-fat salad dressing as healthier alternatives to high-calorie toppings. Grated Parmesan cheese is another lower-calorie option, with approximately 20 calories per tablespoon.
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Nutritional value of toppings
The nutritional value of toppings for baked potatoes varies greatly. Plain baked potatoes are a healthy choice, providing potassium, magnesium, dietary fibre, vitamin C, and very little fat. However, toppings can add significant calories and nutritional content.
Cheese is a common topping for baked potatoes, and the calorie count will depend on the type and amount of cheese used. For example, an ounce of full-fat cheddar adds 90 to 114 calories, while a more modest serving of grated Parmesan has only 20 calories per tablespoon. Cheese sauce is another option, with one tablespoon containing about 28 calories.
Other popular toppings include butter, sour cream, bacon, and chives. Butter adds about 100 calories per tablespoon, while sour cream adds 20 calories per two tablespoons of fat-free sour cream. Crumbled bacon adds not only 30 calories per tablespoon but also two grams of fat, one of which is saturated. Chives, on the other hand, are a nutritious option, adding fibre along with vitamins and minerals.
Some healthier alternatives to traditional toppings include low-fat yogurt, steamed vegetables, fresh herbs, scallions, and low-fat salad dressing. Broccoli is another nutritious, low-calorie option, providing vitamins, minerals, and antioxidants. Greek yogurt adds nutritional substance, and pineapple chunks offer vitamin C and some protein.
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Healthy alternatives to cheese
A baked potato with cheese and sour cream contains around 220 calories and 11 grams of protein. The calorie count varies depending on the size of the potato and the type and amount of cheese used.
If you're looking for healthier alternatives to cheese on your baked potato, there are several options to consider:
- Low-fat yogurt: The Mayo Clinic recommends topping baked potatoes with low-fat yogurt or low-sodium salsa instead of butter as part of a heart-healthy diet.
- Steamed vegetables: Adding steamed vegetables to your baked potato can increase your nutrient intake while keeping calories in check.
- Fresh herbs: Fresh herbs, such as cilantro or scallions, provide flavour and can be used in place of cheese to reduce calories.
- Low-calorie sauces: Instead of cheese, you can add flavour to your baked potato with low-calorie sauces like hot chili sauce or low-fat salad dressing.
- Dairy-free alternatives: If you're looking for a dairy-free option, tofu-based sour cream or cream cheese can provide a creamy texture and a tangy flavour.
- Nutritional yeast: For a cheesy flavour without the dairy, nutritional yeast is often compared to Parmesan cheese. It can add a salty, tangy flavour to your baked potato.
- Avocado: Avocado provides a creamy texture and healthy fats, making it a delicious and nutritious alternative to cheese.
- Low-calorie cheese: If you don't want to give up cheese entirely, opt for low-calorie options like Parmesan cheese, which has only 20 calories per tablespoon.
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Frequently asked questions
A plain medium-sized baked potato is around 164 calories. A large baked potato has 372 calories, a medium has 265 calories, and a small has 214 calories.
Cheese adds around 70 to 100 calories to a baked potato, depending on the type and amount of cheese used. For example, 1 ounce of full-fat cheddar adds 90-110 calories.
Some healthier toppings include steamed vegetables, broccoli, low-sodium salsa, low-fat yogurt, scallions, and fresh herbs.
A baked potato with cheese and sour cream is around 220 calories.
Yes, butter adds about 100 calories per tablespoon, while bacon adds about 30 calories per tablespoon.
