A large baked potato with cheese is a classic comfort food that can make a satisfying meal. However, like many indulgent dishes, it’s important to pay attention to portion size and nutritional value. In this article, we’ll break down the calorie and nutrient content of a large baked potato with cheese so you can make informed choices about this popular side dish or meal.
Calories in a Large Baked Potato
Let’s start by looking at the main component – the humble potato. According to the United States Department of Agriculture (USDA), one large baked potato (flesh and skin), measuring 7″ to 8″ long, contains:
- Calories: 278
- Total fat: 0.2 g
- Saturated fat: 0.1 g
- Trans fat: 0 g
- Cholesterol: 0 mg
- Sodium: 37 mg
- Total carbohydrate: 63 g
- Dietary fiber: 7 g
- Sugars: 3 g
- Protein: 7 g
So a plain large baked potato contains 278 calories by itself, with minimal fat and no cholesterol. The majority of calories come from carbohydrates. However, it also provides 7g of protein and 7g of fiber, so it can be a filling option.
Calories in Cheese
Adding cheese on top will increase the calorie and fat content. Let’s take a look at some popular cheese choices:
Cheddar Cheese
- 1 oz shredded cheddar cheese: 114 calories, 9g fat (6g saturated fat)
Mozzarella Cheese
- 1 oz shredded part-skim mozzarella: 85 calories, 6g fat (4g saturated fat)
Swiss Cheese
- 1 oz Swiss cheese: 111 calories, 9g fat (6g saturated fat)
Blue Cheese
- 1 oz blue cheese: 99 calories, 8g fat (5g saturated fat)
As you can see, even just one ounce of cheese adds 85-114 calories and 4-9g of fat. The type of cheese makes a significant difference in calories and fat due to differences in milk fat content.
Total Calories in a Large Baked Potato with Cheese
Putting it all together, a large baked potato plus one ounce of cheese would contain:
- Large baked potato: 278 calories
- 1 oz cheddar cheese: 114 calories
- Total: 392 calories
For a lower calorie option, using reduced fat cheese provides a way to enjoy the flavor while limiting calories and fat:
- Large baked potato: 278 calories
- 1 oz reduced fat cheddar cheese: 49 calories
- Total: 327 calories
Nutrition in Baked Potatoes and Cheese
Beyond just calories, baked potatoes and cheese also provide important vitamins, minerals and nutrients:
Baked Potatoes
- Vitamin C – 28% DV
- Vitamin B6 – 27% DV
- Potassium – 26% DV
- Fiber – 7g (26% DV)
- Manganese – 20% DV
- Magnesium – 12% DV
Cheddar Cheese
- Protein – 7g (14% DV)
- Calcium – 20% DV
- Phosphorus – 14% DV
- Vitamin A – 6% DV
- Vitamin B12 – 15% DV
So in addition to being high in calories, cheese provides protein, calcium, phosphorus and vitamin B12. Potatoes offer a host of vitamins, minerals and antioxidants like vitamin C, vitamin B6 and manganese.
Ways to Make a Baked Potato Healthier
If you’re looking to lighten up a loaded baked potato, here are some easy tips:
- Use Greek yogurt instead of sour cream
- Load up with veggies like broccoli, spinach, tomatoes, etc.
- Skip the butter and drizzle with olive oil instead
- Choose reduced fat cheese
- Flavor with herbs and spices instead of salt
- Top with avocado for creaminess
Portion Control
As we saw above, calories can add up quickly in a loaded baked potato. To keep portions in check:
- Stick to a fist-sized potato, about 6-8 ounces
- Limit cheese to 1-2 ounces
- Use moderate amounts of high fat toppings like butter, sour cream and bacon
- Fill half your plate with non-starchy vegetables
- Share a loaded baked potato as a side dish instead of eating a whole one as a meal
Healthy Baked Potato Topping Ideas
Get creative with these lighter baked potato topping suggestions:
- Chili – 96 calories per 1/2 cup
- Barbecue pulled chicken – 143 calories per 3 oz shredded chicken
- Taco meat with salsa – 148 calories per 1/2 cup
- Broccoli and low fat cheese sauce – 50 calories per 1/2 cup
- Chopped spinach, mushrooms, onions, and tomatoes – 32 calories per 1/2 cup
- Tuna mixed with Greek yogurt – 149 calories per 1/2 cup
- Cooked shrimp with lemon juice – 36 calories for 6 large shrimp
- Black beans and salsa – 103 calories per 1/2 cup
Healthy Baked Potato Recipe Ideas
Here are some flavorful baked potato meal ideas to try:
Greek Baked Potato
Top with lemon chicken, cucumber, tomato, olives, feta cheese and Greek yogurt
Southwestern Baked Potato
Fill with taco meat, black beans, salsa, avocado and low fat shredded cheese
Broccoli Cheese Baked Potato
Mound with steamed broccoli and low fat cheese sauce
Tuna Melt Baked Potato
Stack tuna salad, green onions, tomatoes and reduced fat cheddar
Caprese Baked Potato
Load up with spinach, tomatoes, mozzarella pearls, basil and balsamic drizzle
Sweet Potato Chili
Spoon beef or turkey chili over baked sweet potato
Conclusion
A large baked potato with one ounce of cheese contains about 300-400 calories, depending on cheese choice. Potatoes offer fiber, vitamins and minerals, while cheese provides protein and calcium. Pay attention to portion sizes and choose reduced fat cheese and vegetable toppings to keep calories in check. With smart substitutions and creative toppings, baked potatoes can be part of a healthy balanced diet.