Loaded potato skins are a popular appetizer found on many restaurant menus. They are made by scooping out the insides of a baked potato, leaving just the skin, and then filling the potato with cheese, bacon, and other toppings before baking again. While tasty, some people wonder if these indulgent appetizers are actually a healthy option.
What are loaded potato skins?
Loaded potato skins start with Russet or Idaho potatoes that are baked until tender all the way through. The top portion of the potato is then sliced off, leaving an opening to scoop out most of the fluffy interior. What’s left is the nutrient-rich potato skin.
These skins are then filled with cheese, like cheddar, Monterey Jack, or Swiss. Crumbled bacon or ham is another popular loaded potato skin topping. Sour cream, green onions, roasted broccoli, black beans, salsa, and jalapeños can also be used. The loaded skins are then baked again until the toppings are hot and melted.
This appetizer has been popular for decades, first gaining fame back in the 1970s. TGI Fridays claims they invented loaded potato skins, but other restaurants and food companies also take credit. Regardless of exact origin, loaded potato skins became a staple menu item across the United States by the 1980s.
Nutritional profile
At first glance, baked potato skins seem like a healthy appetizer choice. Potatoes are packed with nutrients like:
- Vitamin C
- Vitamin B6
- Potassium
- Magnesium
- Fiber
- Antioxidants
However, loading up those potato skins with high-fat, high-calorie toppings changes their nutritional profile significantly.
Here is the nutrition information for a typical order of loaded potato skins with cheddar cheese and bacon from a popular restaurant chain:
| Nutrition Facts | Per serving (3 skins) |
|---|---|
| Calories | 370 |
| Total Fat | 24g |
| Saturated Fat | 12g |
| Trans Fat | 1g |
| Cholesterol | 75mg |
| Sodium | 830mg |
| Total Carbohydrates | 23g |
| Dietary Fiber | 2g |
| Sugars | 2g |
| Protein | 16g |
As you can see, a 3-skin serving provides nearly a whole day’s worth of saturated fat and over a third of the recommended daily sodium limit. However, loaded potato skins also supply protein and a small amount of fiber.
In general, the more toppings stuffed inside, the higher the calorie, fat, and sodium counts will be. Using lower-fat substitutes like turkey bacon or reduced-fat cheese can trim some of these numbers down. Still, most versions of loaded potato skins remain high in calories.
Potential benefits
Despite their high-fat stats, loaded potato skins may still offer some advantages:
Vitamins and minerals
The potato skins themselves supply a decent array of vitamins and minerals, including:
- Vitamin C – 28% DV
- Vitamin B6 – 27% DV
- Potassium – 12% DV
- Iron – 12% DV
- Magnesium – 12% DV
Even once loaded up, potato skins provide a nutritious base for the toppings.
Protein
The cheese and bacon add protein to this appetizer. A 3-skin serving offers 16 grams of protein, which helps you feel full.
Flavor
There’s no denying loaded potato skins taste amazing. The combo of crispy potato skin, gooey cheese, smoky bacon, and creamy sauce makes them hard to resist. For many people, the enjoyment they get from this appetizer is worthwhile.
Filling
If you fill up on a few loaded potato skins, you may end up eating less of higher calorie main entrees and desserts. In moderation, they can be part of an overall balanced diet.
Potential downsides
However, regularly indulging in loaded potato skins does come with some potential health risks:
High in fat and calories
With nearly a whole day’s worth of saturated fat and over 350 calories in just 3 skins, it’s easy to overdo it on loaded potato skins. Eating too many can lead to unwanted weight gain over time.
High in sodium
All of that cheese, bacon, and sour cream packs a sodium punch. Regularly consuming sodium above the recommended limits may contribute to high blood pressure.
Low in nutrients
Once stuffed with toppings, the potato skins’ natural vitamin and mineral content gets diluted. The overall nutritional value decreases compared to a plain baked potato.
Unhealthy toppings
Standard loaded potato skin toppings like regular cheddar, bacon, and sour cream are high in saturated fat and sodium. People with heart disease risk need to be especially mindful.
Filling
While the filling factor can be beneficial for controlling portions, it can also prevent you from eating adequate servings of more nutrient-dense foods. Balance is key.
Healthier loaded potato skin options
There are some simple substitutions you can make to lighten up loaded potato skins:
- Use sweet potatoes instead of white potatoes.
- Replace sour cream with plain Greek yogurt.
- Opt for reduced-fat cheese.
- Top with avocado instead of higher-fat cheese.
- Use turkey bacon or ham.
- Load up with veggies like broccoli, tomatoes, or spinach instead of meat and cheese.
- Drizzle with olive oil instead of butter.
- Season with garlic powder and paprika instead of salt.
Making your own loaded sweet potato skins at home gives you full control over the ingredients. Bake sweet potatoes, scoop out the middles, and fill with healthier toppings like black beans, salsa, and guacamole.
You can also adjust portion sizes when making them yourself. Most restaurants overload the potato skins with toppings, so they tend to be high in calories.
The bottom line
While loaded potato skins can seem like an indulgent treat, enjoying them occasionally as part of an overall healthy diet is perfectly fine for most people. Moderation and balance are key.
To make loaded potato skins a bit healthier, opt for lower calorie toppings like vegetables instead of focussing just on meat and cheese. Baked plain and topped with salsa, spinach, and a drizzle of olive oil can make for a tasty, lighter appetizer. Making them at home also lets you control ingredients and portions.
In general, loaded potato skins should be thought of as more of a sometimes food, not an everyday option. While delicious, overdoing it on these rich appetizers can lead to unwanted weight gain and potential health issues over time due to their high fat, sodium, and calorie contents. As an occasional treat alongside nutritious whole foods and smart portion sizes, loaded potato skins can fit into an overall balanced way of eating.
The key is moderation. An order of loaded potato skins now and then is unlikely to negatively impact health for most people. But daily indulgence on these decadent appetizers could lead to problems. Approach loaded potato skins as a special treat instead of a dietary staple for optimal wellness.