Quick Answer
A medium baked potato (5.3 oz or 148g) with 2 tbsp sour cream and 1 tbsp butter has roughly 330 calories. The breakdown is:
- Baked potato: 161 calories
- 2 tbsp sour cream: 58 calories
- 1 tbsp butter: 102 calories
So a loaded baked potato can quickly add up in calories, especially with hefty portions of high-fat sour cream and butter. Pay attention to serving sizes to keep calories in check.
Calories in Baked Potatoes
The calorie content of baked potatoes can vary depending on the size:
- Small baked potato (3 oz or 85g): 93 calories
- Medium baked potato (5.3 oz or 148g): 161 calories
- Large baked potato (7.5 oz or 213g): 228 calories
- Extra large baked potato (9.8 oz or 277g): 296 calories
As you can see, calories increase as the potato size gets larger. According to the USDA, below are more detailed calorie counts for a medium baked potato weighing 148g (1):
| Nutrient | Amount |
|---|---|
| Calories | 161 |
| Total Fat | 0.2g |
| Saturated Fat | 0.1g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 14mg |
| Total Carbohydrate | 37g |
| Dietary Fiber | 3.8g |
| Sugars | 2.3g |
| Protein | 4.3g |
As you can see, the majority of calories in a baked potato comes from carbohydrates. A medium baked potato also provides fiber, vitamins, minerals and antioxidants.
Calories can increase if you load up your baked potato with high-calorie toppings and sides like butter, cheese, bacon bits, ranch dressing and chili. Portion size is key.
Calories in Sour Cream
Sour cream is a popular topping for baked potatoes, but it packs a lot of calories for such a small amount.
Below are the calories for 2 tablespoons (30g) of regular full-fat sour cream (2):
| Nutrient | Amount |
|---|---|
| Calories | 58 |
| Total Fat | 6g |
| Saturated Fat | 3.8g |
| Trans Fat | 0g |
| Cholesterol | 17mg |
| Sodium | 10mg |
| Total Carbohydrate | 1.3g |
| Dietary Fiber | 0g |
| Sugars | 1.2g |
| Protein | 0.5g |
As you can see, just 2 tablespoons of sour cream provides 58 calories, mostly from fat. Regular sour cream is high in saturated fat, providing 19% of the daily value.
To lighten up sour cream, you can use reduced-fat or fat-free versions. Just 2 tbsp of fat-free sour cream contains only 23 calories and 0g fat (3).
Calories in Butter
Butter is another popular baked potato topping. Just 1 tbsp adds a lot of calories and fat.
Here are the nutrition facts for 1 tablespoon (14g) of salted butter (4):
| Nutrient | Amount |
|---|---|
| Calories | 102 |
| Total Fat | 11g |
| Saturated Fat | 7g |
| Trans Fat | 0.4g |
| Cholesterol | 31mg |
| Sodium | 190mg |
| Total Carbohydrate | 0g |
| Dietary Fiber | 0g |
| Sugars | 0g |
| Protein | 0g |
Butter is 100% fat, providing 11g total fat and 7g saturated fat per tablespoon. Butter is also cholesterol-rich, with 31mg in just a 1 tbsp serving.
To lighten up butter, you can use whipped butter or reduced-fat butter spread. You can also use olive oil or avocado oil instead of butter.
Total Calories in a Loaded Baked Potato
Adding sour cream and butter to your baked potato significantly increases the calorie count.
Here is a summary of the total calories in a medium baked potato (148g) topped with 2 tbsp sour cream and 1 tbsp butter:
- Baked Potato: 161 calories
- 2 tbsp Sour Cream: 58 calories
- 1 tbsp Butter: 102 calories
- Total: 330 calories
As you can see, the whole loaded baked potato comes out to 330 calories, with over half the calories (160 calories) coming from the sour cream and butter alone.
The calorie total can climb even higher if you’re heavy handed with the sour cream and butter, or add additional toppings like cheddar cheese, bacon bits, chili or ranch dressing.
Here are some examples of total calories with different toppings:
| Baked Potato + Toppings | Total Calories |
|---|---|
| With 2 tbsp sour cream and 1 tbsp butter | 330 calories |
| With 2 tbsp sour cream, 1 tbsp butter, 2 tbsp cheddar cheese (shredded) | 438 calories |
| With 2 tbsp sour cream, 1 tbsp butter, 2 slices bacon crumbled | 432 calories |
| With 1⁄4 cup chili, 2 tbsp cheddar cheese | 529 calories |
| With 2 tbsp ranch dressing, 1 tbsp cheddar cheese, 2 slices crumbled bacon | 588 calories |
As you can see, loaded baked potatoes can easily end up with over 500+ calories, or even more, depending on your toppings. To keep your baked potato lighter:
- Choose smaller potatoes whenever possible
- Watch your portions of high-fat toppings like sour cream and butter
- Load up on veggies rather than cheese, bacon and heavy sauces
- Use Greek yogurt or avocado instead of sour cream
- Drizzle with olive oil instead of coating with butter
- Skip the fatty chili and ranch dressing
With smart toppings and reasonable portions, you can enjoy a tasty loaded baked potato for under 350 calories.
Ways to Reduce Calories in a Loaded Baked Potato
Here are some simple substitution ideas to lighten up your loaded baked potato:
Instead of sour cream, use:
- 2 tbsp plain Greek yogurt (46 calories)
- 2 tbsp low-fat sour cream (35 calories)
- 2 tbsp fat-free sour cream (23 calories)
- 2 tbsp mashed avocado (114 calories)
Instead of butter, use:
- 1 tbsp olive oil (119 calories)
- 1 tbsp avocado oil (120 calories)
- 1 tbsp whipped butter (72 calories)
- 1 tbsp reduced-fat butter spread (35 calories)
Instead of cheese, use:
- 2 tbsp Parmesan cheese (55 calories)
- 2 tbsp feta cheese crumbles (55 calories)
- 2 tbsp shredded part-skim mozzarella (60 calories)
Instead of bacon bits or chili, use:
- Sliced green onions
- Diced tomatoes
- Salsa
- Sliced avocado
- Chopped broccoli
- Diced bell peppers
Instead of ranch dressing, use:
- 2 tbsp light ranch dressing (45 calories)
- 2 tbsp plain Greek yogurt mixed with herbs
Healthy Baked Potato Topping Combinations
You can make a nutrition powerhouse baked potato by topping it with vegetables, beans, lean protein and healthy fats.
Here are some healthy topping ideas and estimated calorie counts:
The Greek Potato
- 1 medium baked potato (161 calories)
- 2 tbsp plain Greek yogurt (46 calories)
- 1⁄4 cup diced cucumber (8 calories)
- 2 tbsp crumbled feta cheese (55 calories)
- 1 tbsp lemon juice (4 calories)
- 1 tsp olive oil (40 calories)
- Dill, garlic powder, salt and pepper to taste
- Total: About 315 calories
The Chili Verde Potato
- 1 medium baked potato (161 calories)
- 1⁄4 cup salsa verde (20 calories)
- 2 tbsp reduced-fat Mexican shredded cheese blend (60 calories)
- 1⁄4 cup cooked chicken breast, shredded (55 calories)
- 2 tbsp nonfat Greek yogurt (8 calories)
- Chopped cilantro for garnish
- Total: About 305 calories
The Mediterranean Potato
- 1 medium baked potato (161 calories)
- 2 tbsp hummus (53 calories)
- 1⁄4 cup diced tomatoes (12 calories)
- 1⁄4 cup cooked chickpeas (55 calories)
- 1 tbsp crumbled feta cheese (28 calories)
- 1 tsp olive oil (40 calories)
- Fresh basil, salt and pepper to taste
- Total: About 350 calories
The Thai Peanut Potato
- 1 medium baked potato (161 calories)
- 2 tbsp natural peanut butter (188 calories)
- 1⁄4 cup diced cucumber (8 calories)
- 1 tbsp lime juice (6 calories)
- 1⁄4 tsp chili garlic sauce (3 calories)
- Chopped cilantro, crushed red pepper for garnish
- Total: About 365 calories
As you can see, there are many options for creating a nutrient-packed baked potato under 400 calories. Load up on the veggies and plants while keeping high-fat toppings in moderation.
Conclusion
A medium baked potato on its own has 161 calories, but deep-fried or loaded with high-fat toppings like sour cream and butter can quickly bring it up to 500+ calories.
To keep calories in check:
- Choose small to medium potato sizes
- Limit butter, sour cream and cheese to 1-2 tbsp
- Load up on veggies, beans, and lean protein instead of heavy sauces and dressings
- Drizzle with olive oil instead of slathering with butter
- Use Greek yogurt, avocado or hummus for plant-based creaminess
With smart portions and healthier swaps for toppings, you can keep your baked potato meal under 400 calories while still making it delicious and satisfying. The key is balancing nutrition instead of just piling on fatty toppings.
