Cheesy potatoes are a popular side dish that can be found at many restaurants and home-cooked meals. They typically consist of potatoes, cheese, cream or milk, butter, and seasonings baked together into a delicious, creamy casserole. While cheesy potatoes are undeniably tasty, many people wonder just how many calories are in this indulgent side. The calorie count of cheesy potatoes can vary greatly depending on the specific ingredients and quantities used in the recipe. In this article, we will provide a detailed breakdown of the average calorie count in cheesy potatoes along with tips for lightening up this dish.
Calories in Potato
The main component of cheesy potatoes is, of course, potatoes. Let’s start by looking at the calories in potatoes alone:
Calories in 100g of potato:
– Baked potato with skin: 93 calories
– Baked potato without skin: 82 calories
– Boiled potatoes: 87 calories
– Mashed potatoes: 103 calories
As you can see, one medium baked or boiled potato (150g) contains around 130-150 calories. Mashed potatoes have a slightly higher calorie count due to added butter and milk. The potato variety can also impact calories, with russet potatoes tending to be higher in calories than red or yellow potatoes.
Calories in Cheese
Cheese is also a primary ingredient in cheesy potatoes, providing that signature creamy, rich flavor. But cheese packs a lot more calories ounce for ounce than plain potatoes. Here’s the calorie breakdown for common cheeses used in cheesy potatoes:
Calories per 28g (1oz) serving:
– Cheddar cheese: 113 calories
– Monterey jack cheese: 104 calories
– Swiss cheese: 111 calories
– Mozzarella cheese: 85 calories
– Parmesan cheese: 111 calories
As you can see, most cheeses provide around 100 calories per ounce. So just one cup of shredded cheese can add 400-500 calories to the entire casserole. Opting for cheese with a stronger flavor, like Parmesan, allows you to use less while still getting lots of cheesy flavor.
Calories in Cream and Butter
Many cheesy potato recipes also call for heavy cream or butter to add even more richness and creaminess. Here’s how these calorie-laden ingredients impact the totals:
Calories per tablespoon:
– Heavy cream: 51 calories
– Butter: 102 calories
Just a quarter cup of heavy cream adds over 200 calories, while a quarter cup of butter packs over 400 calories. When making creamy cheesy potatoes, go lighter on the cream and butter to avoid quadrupling the calorie count.
Calories in Other Ingredients
Cheesy potatoes also commonly contain seasonings, garlic, onions, bacon bits, and toppings like bread crumbs or fried onions. Here are the calorie counts for small amounts of these extra ingredients:
– 2 tablespoons bread crumbs: 30 calories
– 2 tablespoons fried onions: 40 calories
– 1 tablespoon garlic or onion: 10 calories
– 2 slices bacon, crumbled: 40 calories
– 1/4 cup chives or scallions: 5 calories
– 1 teaspoon seasoning blend: 5 calories
While small amounts of extras add nice flavor, going overboard with hefty portions of bacon, fried onions, heavy cream and butter can really make cheesy potatoes unhealthy. Stick with lighter extras and moderate portions to keep calories down.
Calories in a Standard Cheesy Potato Recipe
Now let’s put it all together to analyze the calorie count of a typical homemade cheesy potato recipe for a 9×13 inch casserole.
Ingredients & Calories:
– 4 medium russet potatoes, peeled and sliced (400g): 440 calories
– 1 cup shredded cheddar cheese: 452 calories
– 1/4 cup butter, melted: 408 calories
– 1/4 cup heavy cream: 204 calories
– 1/4 cup milk: 29 calories
– 1 tablespoon onion powder: 11 calories
– 1 teaspoon garlic powder: 5 calories
– 1/2 teaspoon salt: 0 calories
– Black pepper to taste: 0 calories
Total calories for entire 9×13 casserole: 1,549 calories
For an individual 1 cup serving: Approximately 193 calories
As you can see, the classic ingredients of potatoes, cheese, butter and cream add up quickly, resulting in over 1500 calories for the entire casserole. Cutting back on the quantities of cheese and cream can reduce the total significantly.
Lower Calorie Options
If you love cheesy potatoes but want a lighter version, here are some easy ways to reduce the calorie count:
– Use low-fat milk or healthy fat like olive oil instead of heavy cream
– Skip adding extra butter and let the cheese provide richness
– Use reduced-fat cheese options or smaller amounts of regular cheese
– Add more potatoes and bulk up the casserole with veggies like broccoli
– Season with garlic, onions, herbs instead of bacon, heavy creams
– Top with plain breadcrumbs rather than fried onions
Making these simple substitutions can lead to a healthier, lower calorie cheesy potato casserole. For example:
Lower Calorie Cheesy Potatoes:
– 6 medium potatoes, sliced (600g): 660 calories
– 1 1/2 cups reduced-fat cheddar: 495 calories
– 1/4 cup olive oil: 484 calories
– 1/2 cup nonfat milk: 46 calories
– 1 tablespoon garlic powder: 22 calories
– 2 teaspoons onion powder: 22 calories
– 1/4 teaspoon salt: 0 calories
– Black pepper: 0 calories
Total Calories: 1,729 calories
Per 1 cup serving: 144 calories
By using less full-fat cheese and heavy cream, the calorie count drops to under 150 calories per serving for this lighter version.
Calories in Restaurant Versions
When dining out, cheesy potatoes can have even higher calorie counts due to larger serving sizes and extra ingredients like bacon. Here are some examples from popular chain restaurants:
Cheesy Potatoes Calories at Restaurants:
– Chili’s Loaded Mashed Potatoes (side): 460 calories
– Outback’s Aussie Fries (side): 1,003 calories
– Applebee’s Loaded Baked Potato Soup (bowl): 580 calories
– TGI Friday’s Loaded Potato Skins (appetizer): 1,280 calories
– Red Robin Campfire Onion Rings & Cheese Fries (appetizer): 1,480 calories
To keep restaurant cheesy potatoes from derailing your diet, opt for lighter preparations without lots of heavy toppings and share servings whenever possible. You can also request nutrition information to find lower calorie menu items.
Condiment and Topping Options
In addition to the cheesy potato base, any extra condiments or toppings will also increase the calorie count. Here are some common additions with their calorie information:
Calories per tablespoon:
– Sour cream: 26 calories
– Bacon bits: 43 calories
– Chives: 1 calorie
– Scallions: 1 calorie
– Jalapenos: 4 calories
Calories per 1oz serving:
– Gravy: 20-30 calories
– Salsa: 15-20 calories
Sour cream, bacon bits, gravy and other toppings add flavor for relatively few calories per tablespoon. But be mindful of portion sizes, as going overboard can double or triple the calories.
Healthier Topping Ideas
To lighten up cheesy potatoes, use lower calorie toppings like:
– Plain Greek yogurt instead of sour cream
– Fresh chives, scallion or jalapeno slices
– Pico de gallo or fresh tomato salsa
– Avocado chunks
– Steamed broccoli florets
Conclusion
Cheesy potatoes can range widely in calories depending on the specific recipe, ingredients, and portion size. On average, a standard 1 cup serving of homemade cheesy potatoes contains around 200 calories. This can rise up to 500 calories or more in loaded restaurant versions. Sticking with lighter ingredients, reduced-fat cheese, and reasonable serving sizes is key to enjoying cheesy potatoes without going overboard on calories. Focus on potato as the main component over heavy creams and oils for a healthier, lighter take on this delicious classic comfort food.