A double baked potato from the Keg is a popular menu item at the steakhouse chain. Baked potatoes are nutritious and delicious, but can also be high in calories depending on preparation methods and toppings. Knowing the calorie content can help customers make informed choices when dining out. This article will provide a quick answer to the question in the title, explain the key factors that affect the calorie count, and offer comparisons to other menu options.
Quick Answer
A double baked potato from the Keg contains approximately 400-700 calories on average, depending on size and toppings. A medium plain baked potato contains around 320 calories, while loaded options with butter, sour cream, bacon, and cheddar can exceed 700 calories. Exact counts vary by location.
What Impacts the Calories in a Baked Potato
Several key factors affect the calorie content in a baked potato from the Keg:
Potato Size
Larger potatoes have more calories. A small baked potato may have around 160 calories, while an extra large can top 500 calories. Here are estimated calories for plain baked potatoes by size:
| Potato Size | Estimated Calories |
|---|---|
| Small | 160 |
| Medium | 320 |
| Large | 420 |
| Extra Large | 500 |
As a rule of thumb, the larger the spud, the more calories it delivers. Stick to small or medium sizes to limit calories.
Cooking Method
A plain baked potato is lower in calories than one loaded with toppings. Baking is a healthy cooking method that adds no additional fat or calories. Deep frying significantly increases the calorie count by adding oil. The Keg bakes their potatoes instead of frying.
Toppings and Sides
While a plain medium baked potato has 320 calories, toppings like butter, sour cream, cheese, and bacon can double or triple the total. Some high-calorie toppings to watch out for include:
- Butter – 100 calories per tbsp
- Sour cream – 60 calories per 2 tbsp
- Cheddar cheese – 115 calories per 1/4 cup
- Bacon bits – 45 calories per tbsp
Loading up a baked potato adds calories quickly. To lighten it up, skip high-fat toppings and opt for healthier options like broccoli, salsa, or Greek yogurt.
Calorie Comparison to Other Keg Menu Items
How does a baked potato stack up against other menu options calorie-wise? Here is a comparison of calories for some popular Keg menu selections:
| Menu Item | Calories |
|---|---|
| Sirloin – 7oz | 340 |
| Baked Potato – Medium Plain | 320 |
| Sweet Potato Fries | 460 |
| Caesar Salad with Dressing | 490 |
| Double Baked Potato with Toppings | 700 |
A plain baked potato is fairly comparable to a steak in terms of calories. However, piling on high-fat toppings like butter, bacon, cheese, and sour cream can tip the scales. A fully loaded double baked potato contains over double the calories of a sirloin steak.
Sweet potato fries, Caesar salad, and other sides are also high in calories. When it comes to baked potatoes, size and toppings are key for controlling calories.
Tips for Lightening Up Your Baked Potato
Follow these tips to enjoy baked potatoes while limiting calories:
Choose Smaller Sizes
Opt for a small or medium potato instead of large or extra large. This simple swap cuts calories significantly.
Skip Fatty Toppings
Limit high-calorie toppings like cheese, bacon, butter, and sour cream by using sparingly or avoiding completely.
Pick Fresh Veggie Toppings
Load up your spud with low-cal fresh veggies like broccoli, tomatoes, onions, spinach, and mushrooms.
Use Greek Yogurt Instead of Sour Cream
Nonfat plain Greek yogurt makes a protein-packed, tangy substitute for sour cream that saves calories and fat.
Use Herbs, Spices, and Hot Sauce
Boost flavor without adding calories by sprinkling on herbs like chives, spices like paprika, or hot sauces.
Share as a Side Dish
Make a small baked potato one part of your meal by pairing it with chicken, shrimp, or salad. This controls portion sizes.
Eat the Flesh, Skip the Skin
The potato skin contains much of the fiber but also some of the fat. Scoop out the insides to save calories.
The Bottom Line
A double baked potato from the Keg can range widely in calories based on preparation. While a medium plain baked potato has around 320 calories, piling on high-fat toppings can tip the scales at over 700 calories. Keep your spud light by choosing smaller sizes, limiting fatty toppings, and adding fresh veggies and herbs. Use smart customizations to keep your baked potato a lean, nutritious option.