Baked potato with cheese calories come to 482 for one medium potato (315 g) and 153 per 100 g. The detail worth noticing is the split: fat supplies 45% of the calories, the same share as carbs. The cheese does nearly as much caloric work as the potato underneath it.
482kcal
1 medium potato · 315 g, baked, skin eaten, cheese
11%protein
12.9 gProtein
55 gCarbs
24 gFat
How to burn off 482 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Baked, skin eaten, cheese · per 315 g
Calories
482 kcal
Protein
12.9 g
Carbohydrate
55 g
Fat
24 g
Saturated fat
13.6 g
Cholesterol
69 mg
Sodium
709 mg
Potassium
1399 mg
Iron
2.7 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified October 2026. How we verify our data →
Baked potato with cheese: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 medium (315 g)
482
12.9 g
54.9 g
24.2 g
709 mg
24%
1 large (445 g)
681
18.2 g
77.6 g
34.2 g
1,001 mg
34%
1 small (260 g)
398
10.6 g
45.3 g
20 g
585 mg
20%
100 g
153
4.1 g
17.4 g
7.7 g
225 mg
8%
3 × 1 medium (315 g)
1,446
38.7 g
2,126 mg
5 × 1 medium (315 g)
2,410
64.4 g
3,544 mg
A large cheese potato lands at 681 calories
Potato size moves this dish more than anything else. A small potato (260 g) with cheese comes to 398 calories, a medium (315 g) to 482, and a large (445 g) to 681. Against a daily value of calories, that is 20%, 24% and 34%. The large one is a full meal on its own, and a heavy one.
Restaurant and steakhouse potatoes often run large, so the medium figure can undersell what lands on your plate. If you are not sure, weigh it or log by grams: every 100 g adds 153 calories. That simple rate lets you price any potato, whatever its shape.
Doubling up adds fast. Two medium potatoes with cheese total 964 calories and 1,418 mg of sodium. Three come to 1,446 calories, and five, the kind of tray you might bake for a family dinner, reach 2,410 calories with 64.4 g of protein. Split the tray honestly and track your own share, not the batch.
Fat matches carbs calorie for calorie
A plain baked potato is mostly starch. Add cheese and the picture changes: carbs and fat each supply 45% of the calories, while protein brings 11%. Per 100 g you get 17.4 g of carbs, 7.7 g of fat and 4.1 g of protein.
The fat is largely saturated, at 4.3 g per 100 g, which is what you would expect from melted cheese. A medium potato carries 24.2 g of fat in total. That is the number that pushes this side dish into main-course calorie territory.
The potato still earns its place. A medium serving holds 54.9 g of carbs with 5.4 g of fiber and only 4 g of sugars, so most of the carbohydrate is starch rather than sugar. Protein reaches 12.9 g, about 26% of the daily value. Useful, but not enough to call this a protein food.
Sodium is the row to watch
Cheese brings salt. A medium baked potato with cheese has 709 mg of sodium, 31% of the daily value, from one item. A large one reaches 1,001 mg, or 44%. Even the small potato carries 585 mg, a quarter of the day at 25%.
Per 100 g the dish sits at 225 mg of sodium, which is 10% of the daily value. That rate looks modest until you remember how much a whole potato weighs. Two medium potatoes add up to 1,418 mg before anything else on the plate.
If you watch sodium, the fix is simple: choose the smaller potato, go lighter on the cheese, and keep the rest of the meal low in salty extras. On the plus side, the potato brings 444 mg of potassium per 100 g, and cholesterol stays moderate at 22 mg per 100 g.
Treat it as the meal, not the side
With roughly a quarter of daily calories in a medium potato, this works best as the center of the plate. Pairing it with a steak and a buttered roll stacks up fast. Pairing it with a green salad or steamed vegetables keeps the meal balanced.
Protein is the gap. At 11% of calories from protein, a cheese potato alone may not keep you full for long. A lean protein on the side, such as grilled chicken, fish or beans, fills that gap without adding much fat.
Toppings are where the totals drift. The figures here cover the baked potato with its skin and cheese, nothing more. Butter, sour cream or bacon add on top, so log them separately. BodyPal can log the potato from a photo, which makes it easier to catch what is actually on it.
How does baked potato with cheese compare?
Here is how a baked potato with cheese stacks up against loaded potato, potato wedges and potato salad, per 100 g and per usual serving.
Verdict: For the most protein per calorie, pick the baked potato with cheese or the loaded potato, both at 153 calories and 4.1 g of protein per 100 g, while potato salad gives 168 calories with 11.1 g of fat and just 1.5 g of protein. If sodium is your concern, skip the wedges: they carry 380 mg per 100 g against 225 mg here.
Baked potato with cheese FAQs
How many calories are in a baked potato with cheese?
About 482 calories for a medium potato (315 g), 398 for a small one (260 g) and 681 for a large one (445 g).
Is a baked potato with cheese good for weight loss?
It has 153 calories per 100 g. A medium one carries 482 calories with 24.2 g of fat and 5.4 g of fiber.
Baked potato with cheese vs loaded potato: which has more calories?
They are equal per weight: both come to 153 calories per 100 g, so a 315 g serving of either is about 482 calories.
How much protein is in a baked potato with cheese?
A medium one has 12.9 g of protein and 54.9 g of carbs. Per 100 g it has 4.1 g of protein.
How many calories are in a baked potato with cheese and butter?
A medium baked potato with cheese has 482 calories before butter. That figure covers the potato, skin and cheese only, so any butter adds on top. Log the butter separately to get your true total.
How many calories are in a large baked potato with cheese?
A large baked potato with cheese (445 g) has 681 calories, about 34% of the daily value. It also carries 34.2 g of fat and 18.2 g of protein, so it eats like a full meal.
How many calories are in a small baked potato with cheese?
A small baked potato with cheese (260 g) has 398 calories, about 20% of the daily value. It brings 10.6 g of protein, 45.3 g of carbs and 585 mg of sodium.
How much sodium is in a baked potato with cheese?
A medium baked potato with cheese has 709 mg of sodium, 31% of the daily value. A large one reaches 1,001 mg, or 44%, so size matters if you watch salt.
How many carbs are in a baked potato with cheese?
A medium baked potato with cheese has 54.9 g of carbs. Of that, 5.4 g is fiber and only 4 g is sugars, so most of the carbohydrate comes from potato starch.
