Baked potatoes with some kind of topping are a popular snack, takeout option, and even a meal. But what kind of nutrition are we actually getting when we choose these options?
While potatoes are fairly nutritious on their own, the toppings we add to a baked potato can either boost their nutritional properties or add excess fat, salt, and calories without providing much extra nutrition.
In this article, we explore how different types of toppings impact the nutritional properties of baked potatoes. For each option, we’ll provide data on their calorie, carbohydrate, fat, protein, and sodium composition so you can see how the fat, calorie, and salt content can change depending on the topping.
We’ll also look at the top five vitamins and minerals present in the highest concentrations.
All nutrition data represents typical values and, unless otherwise stated, is sourced from the USDA’s FoodData Central database.
As we can see, plain baked potatoes are primarily a source of carbohydrates. They are relatively low in calories and provide an excellent source of vitamin B6, copper, potassium, vitamin C, and folate.
2) Baked Potato Topped With Bacon
Here’s the nutritional information for a baked potato with bacon as one of the toppings.
Typical Ingredients
According to USDA data, a bacon-topped baked potato typically contains the following ingedients:
Adding cheese provides high amounts of calcium, phosphorus, and vitamin A.
Nearly doubles the protein content compared to a plain baked potato.
Potential Drawbacks
The addition of cheese, sour cream, and butter increases the fat, saturated fat, and calorie content significantly. This isn’t inherently negative but depends on the overall diet context.
It should be noted that the USDA for a typical cheese-topped baked potato assumes it includes butter and sour cream. A homemade version using only cheese would contain fewer calories and less fat.
7) Baked Potato With Chili
Here’s how topping a typical baked potato with chili changes the nutritional profile.
The addition of sour cream doesn’t significantly impact the protein, fiber, vitamin, or mineral profile of a baked potato. However, it may benefit individuals seeking to increase their fat and calorie intake.
Potential Drawbacks
Sour cream adds a significant amount of calories, saturated fat, and sodium.
9) Baked Potato With Tuna Mayo Topping
Here’s how topping a baked potato with tuna mayonnaise impacts the nutritional profile.
Typical Ingredients
1 medium (285g) baked potato, eaten with peel
1.3 grams of salt
1/2 can (80.5g) light tuna, canned in oil, drained
Adding tuna as a topping, which is a lean protein source, significantly increases the protein content.
Tuna increases the content of many vitamins and minerals, particularly selenium and niacin.
Potential Drawbacks
The addition of mayonnaise contributes a large number of calories and high sodium content without providing much extra nutritional value.
Comparison Table: Baked Potato Nutrition Facts By Type of Topping
Below is a comparison table showing the basic calorie and macronutrient composition for different varieties of baked potatos.
Baked potato variety
Calories
Carbohydrates
Fat
Protein
Baked potato with baked beans
384 kcal
86.85 g
0.84 g
13.13 g
Baked potato with bacon
504 kcal
53.8 g
26.1 g
14.9 g
Baked potato with broccoli cheese
489 kcal
65.39 g
20.66 g
14.83 g
Baked potato with butter
394 kcal
63.0 g
13.3 g
7.59 g
Baked potato with cheese
482 kcal
54.9 g
24.2 g
12.9 g
Baked potato with chili
450 kcal
54.6 g
19.6 g
15.3 g
Baked potato with sour cream
413 kcal
58.9 g
17.2 g
7.78 g
Baked potato with tuna mayo
528 kcal
60.07 g
17.69 g
32.14 g
Plain baked potato
265 kcal
60.0 g
0.37 g
7.1 g
Summary
As this guide demonstrates, the nutritional values of a baked potato can significantly differ depending on the chosen topping.
Some toppings provide substantial amounts of protein, while others mainly increase fat and calorie content.
If taste is the only consideration, all these topping varieties may be appealing.
However, for specific dietary goals, such as “low sodium” or “high protein,” there are noticeable differences between these options. Hopefully this guide will help you make informed decisions based on your dietary preferences and goals.
Michael works as a nutritionist in a community setting and holds a Master's Degree in Clinical Nutrition. He is a Registered Associate Nutritionist with the Association for Nutrition.
