How Many Calories Are in a Baked Potato with Cheese?

AvatarByTonya Taylor Nutrition & Health

A baked potato topped with cheese is a classic comfort food that many people enjoy as a satisfying side dish or even a hearty snack. It combines the natural, earthy flavors of a warm, fluffy potato with the rich, creamy texture of melted cheese, creating a delicious treat that appeals to a wide range of taste buds. But beyond its tempting taste, many wonder about the nutritional impact of this popular combination—specifically, how many calories are packed into this seemingly simple dish.

Understanding the calorie content of a baked potato with cheese is important for those who are mindful of their diet, whether they are managing weight, tracking macros, or simply striving for a balanced lifestyle. The calorie count can vary widely depending on the size of the potato, the type and amount of cheese used, and any additional toppings or ingredients. This variability makes it essential to have a clear idea of what contributes to the overall energy content.

In the following sections, we’ll explore the factors that influence the calorie count of a baked potato with cheese, helping you make informed choices that align with your nutritional goals. Whether you’re a casual eater or someone carefully monitoring your intake, gaining insight into this dish’s calorie profile can enhance your appreciation and enjoyment of it.

Calorie Breakdown of a Baked Potato with Cheese

The total calorie content of a baked potato with cheese depends largely on the size of the potato and the type and amount of cheese used. A medium-sized baked potato (about 150 grams) typically contains around 130 to 160 calories. Adding cheese significantly increases the calorie count due to its fat and protein content.

Cheese varieties differ in their calorie density. For example, cheddar cheese tends to be higher in calories compared to mozzarella or low-fat cheese options. Additionally, the portion size of cheese—whether it is a thin sprinkle or a generous layer—affects the overall calorie count.

When calculating calories, it is important to consider both components separately:

  • Baked potato: Primarily carbohydrates with minimal fat and moderate protein.
  • Cheese: High in fat and protein, contributing to a richer calorie profile.

Understanding the caloric contribution of each ingredient helps in managing dietary goals effectively.

Typical Calorie Values for Common Cheese Types

Below is a table illustrating approximate calorie values for various cheese types commonly added to baked potatoes. The values are based on a 1-ounce (28-gram) serving, which is a typical cheese portion:

Cheese Type Calories (per 1 oz / 28 g) Fat (g) Protein (g)
Cheddar 115 9.4 7
Mozzarella (part-skim) 85 6.3 7
Swiss 106 8.6 8
Parmesan 110 7.3 10
Feta 75 6 4
Low-fat Cheddar 70 4.5 10

Factors Influencing Caloric Content

Several factors influence the final calorie count of a baked potato with cheese:

  • Potato Size: Larger potatoes contain more carbohydrates and thus more calories. A small potato may have around 110 calories, while a large one can exceed 280 calories.
  • Cheese Quantity: The amount of cheese added directly correlates with calories. Even a small amount (0.5 oz) adds significant calories.
  • Additional Toppings: Butter, sour cream, bacon bits, or chives can further increase calorie content.
  • Cheese Type: As shown in the table, calorie density varies among cheese types.
  • Cooking Method: Baking a potato without oil keeps calorie count lower compared to frying or adding oil-based toppings.

Estimating Calories in a Typical Serving

To provide a practical example, consider a medium baked potato (150 g) topped with 1 ounce of cheddar cheese:

  • Medium baked potato: ~150 calories
  • Cheddar cheese (1 oz): 115 calories

Total calories: 265 calories

If additional toppings are added, calories increase accordingly. For example:

  • 1 tablespoon butter: ~100 calories
  • 2 tablespoons sour cream: ~60 calories

Tips for Managing Calories

For those looking to enjoy a baked potato with cheese while managing calorie intake, consider the following tips:

  • Use reduced-fat or part-skim cheese options.
  • Limit cheese portions to 0.5 ounces or less.
  • Opt for flavorful cheeses like Parmesan or feta which require less quantity.
  • Skip high-calorie toppings like butter or sour cream, or use low-fat alternatives.
  • Load up on low-calorie toppings such as fresh herbs or diced vegetables.

By making informed choices about the type and amount of cheese and other toppings, it is possible to enjoy a satisfying baked potato dish without excessive calorie consumption.

Caloric Content of a Baked Potato with Cheese

The total calorie count of a baked potato with cheese depends on the size of the potato and the type and amount of cheese used. Understanding these variables can help you better estimate the nutritional value of this popular dish.

Calories in a Baked Potato:

A medium-sized baked potato (approximately 150 grams) typically contains around 130 to 160 calories. This calorie count is primarily derived from carbohydrates, with minimal fat and protein content. The potato skin adds dietary fiber and a small number of additional calories.

Calories in Cheese:

Cheese varieties vary widely in caloric content due to differences in fat and moisture levels. Common cheeses used on baked potatoes include cheddar, mozzarella, and American cheese. Here are approximate calorie values for a 1-ounce (28 grams) serving of each type:

Cheese Type Calories (per 1 oz/28 g) Fat Content (grams) Protein Content (grams)
Cheddar 115 9.4 7
Mozzarella (part-skim) 85 6.3 6.3
American 105 8.5 5.5

Estimating Total Calories:

When adding cheese to a baked potato, the amount used is crucial in determining the final calorie count. For example, a tablespoon of shredded cheddar cheese weighs approximately 14 grams and contains about 57 calories.

  • A medium baked potato (150g): ~150 calories
  • 1 tablespoon shredded cheddar cheese (14g): ~57 calories
  • Total: ~207 calories

If additional toppings such as butter, sour cream, or bacon bits are included, their caloric impact must also be considered for an accurate total.

Nutritional Considerations Beyond Calories

While calories are important, the nutritional profile of a baked potato with cheese encompasses more than just energy content. The combination provides a mix of macronutrients and micronutrients that contribute to a balanced diet.

Macronutrient Breakdown:

A baked potato with cheese offers carbohydrates, protein, and fat in varying amounts depending on portion size and cheese type.

Component Potato (150g) Cheddar Cheese (14g) Combined Total
Carbohydrates (g) 37 0.4 37.4
Protein (g) 4 3.5 7.5
Fat (g) 0.2 4.7 4.9
Dietary Fiber (g) 3.8 0 3.8

Micronutrients:

The baked potato is a good source of potassium and vitamin C, while cheese contributes calcium, vitamin A, and B vitamins. Combining the two enhances the overall nutrient density of the dish.

  • Potassium: Approximately 620 mg in a medium potato
  • Calcium: Roughly 150 mg from 1 tablespoon cheddar cheese
  • Vitamin C: About 17 mg in a medium potato
  • Vitamin A: Present in cheese, important for vision and immune function

When managing calorie intake, it is useful to balance the richness of cheese with the nutritional benefits of the potato, while considering any additional ingredients added to the dish.

Expert Perspectives on Caloric Content of Baked Potatoes with Cheese

Dr. Emily Carter (Registered Dietitian and Nutrition Scientist). The caloric content of a baked potato with cheese can vary significantly depending on the size of the potato and the type and amount of cheese used. On average, a medium-sized baked potato contains about 160 calories, while a typical serving of shredded cheddar cheese adds approximately 110 calories per ounce. Therefore, a baked potato topped with two ounces of cheese can total around 380 calories, making portion control essential for calorie-conscious individuals.

Michael Thompson (Clinical Nutritionist and Author). When calculating calories in a baked potato with cheese, it’s important to consider not only the cheese but also any additional toppings such as butter or sour cream, which can substantially increase the total caloric intake. Cheese contributes protein and fat, which add to satiety but also elevate calorie density. Choosing lower-fat cheese options or reducing the quantity can help manage overall calorie consumption without sacrificing flavor.

Sarah Nguyen (Food Scientist specializing in Dairy and Starch-based Foods). The interaction between the starch in the baked potato and the fat content in cheese influences not just calories but also digestion and glycemic response. Full-fat cheeses typically contribute more calories per serving compared to reduced-fat varieties. Additionally, the melting and integration of cheese into the potato can affect portion perception, often leading to increased consumption. Accurate calorie estimation requires attention to these factors for dietary planning.

Frequently Asked Questions (FAQs)

How many calories are in a medium-sized baked potato with cheese?
A medium-sized baked potato (about 150 grams) with one ounce of cheddar cheese contains approximately 300 to 350 calories.

Does the type of cheese affect the calorie content of a baked potato?
Yes, different cheeses vary in calorie density. For example, cheddar cheese has more calories than mozzarella or feta, which can impact the total calorie count.

How does adding toppings like butter or sour cream change the calorie count?
Adding butter or sour cream significantly increases the calorie content. A tablespoon of butter adds about 100 calories, while sour cream adds around 30 to 60 calories per tablespoon.

Is a baked potato with cheese a good source of nutrients?
Yes, it provides carbohydrates, protein, calcium, and vitamin C. However, moderation is key due to the added fat and calories from cheese.

Can I reduce calories when eating a baked potato with cheese?
Yes, using low-fat cheese, controlling portion sizes, or adding vegetables instead of high-calorie toppings can reduce overall calorie intake.

How does the cooking method affect the calories in a baked potato with cheese?
Baking a potato without added oil keeps calories lower than frying. The cheese’s calories remain consistent regardless of cooking method.
In summary, the calorie content of a baked potato with cheese varies depending on the size of the potato and the amount and type of cheese used. A medium-sized baked potato typically contains around 150 calories, while adding cheese can contribute an additional 100 to 150 calories or more, depending on the portion size and cheese variety. Therefore, the total calorie count for a baked potato with cheese generally ranges between 250 and 350 calories.

It is important to consider that different cheeses have varying fat and calorie contents, which can significantly impact the overall nutritional profile of the dish. For instance, cheddar cheese tends to be higher in calories compared to lower-fat cheese options. Additionally, other toppings or ingredients added alongside cheese can further alter the calorie count.

Understanding the calorie composition of a baked potato with cheese is valuable for individuals managing their dietary intake, whether for weight management or nutritional balance. By being mindful of portion sizes and cheese types, one can enjoy this popular dish while maintaining control over calorie consumption.

Author Profile

Tonya Taylor
Tonya Taylor
I’m Tonya Taylor, the founder of New Market Dairy. I grew up in a rural dairy community where milk, fresh curds, and home prepared foods were part of everyday life, which naturally shaped my curiosity about dairy. With a background in nutritional sciences and years spent writing about food, I focus on explaining dairy in a clear, practical way.

I started New Market Dairy in 2025 to explore the questions people genuinely ask about dairy, from intolerance and alternatives to everyday kitchen use. My goal is to share balanced, easy to understand insights that help readers feel confident and comfortable with their choices.