How many calories are in a baked potato with sour cream and chives?

October 22, 2025 •

4 min read

According to nutritional data, a medium baked potato with a standard serving of sour cream and chives typically contains between 225 and 350 calories, though this can vary significantly based on portion sizes. This seemingly simple comfort food's caloric impact is heavily influenced by its toppings.

Quick Summary

This article breaks down the calorie content of a baked potato with sour cream and chives, explaining how each component contributes to the total count and how to make healthier adjustments.

Key Points

Calories vary significantly: The final calorie count for a baked potato with sour cream and chives depends heavily on the potato size and the portion of toppings.
Toppings are the main calorie driver: While a plain medium baked potato has around 161 calories, a tablespoon or two of full-fat sour cream adds substantial fat and calories.
Greek yogurt is a great substitute: Swapping full-fat sour cream for plain Greek yogurt can significantly reduce calories while adding protein and maintaining a similar tangy flavor.
Portion control is essential: Measuring your sour cream or other fatty toppings rather than just scooping them on can prevent a high-calorie shock.
Potatoes are healthy on their own: A baked potato is fat-free, nutrient-dense, and rich in potassium and fiber. Its bad reputation is largely due to unhealthy preparation methods and toppings.

Decoding the Classic Baked Potato

A baked potato with sour cream and chives is a beloved classic side dish, but its nutritional profile is more complex than it appears. The total calorie count is not fixed; it depends on the size of the potato and, most significantly, the portion size and type of toppings used. By understanding the individual components, you can better manage your intake and make healthier choices.

The Calorie Breakdown

To understand the total, let's look at the individual components of a typical serving.

The Potato: A medium, 173g baked russet potato with the skin contains approximately 161 calories, with virtually no fat. It's a nutrient-dense food rich in potassium and Vitamin C, and its skin adds valuable fiber.
The Sour Cream: This is where the calories add up. A standard serving of about two tablespoons of full-fat sour cream adds around 60 calories and 5 grams of fat. If you're generous with your portion, this number can easily double or triple.
The Chives: Fresh chives are a negligible source of calories. They offer flavor and color for almost no caloric cost.

Adding these together, a medium potato with two tablespoons of full-fat sour cream and chives is roughly 221 calories (161 + 60 + a few for chives). However, many restaurant and home servings use larger potatoes and more generous dollops of sour cream, pushing the calorie count higher, often into the 300-400 calorie range.

Factors that Influence the Final Calorie Count

Several factors can swing the calorie count up or down. Being aware of these can help you make informed choices.

Potato Size: A large potato has more calories than a medium or small one. For instance, a large baked potato alone can contain up to 278 calories, compared to 161 for a medium one.
Sour Cream Portion: The amount of sour cream is the single biggest variable. A heaping scoop is very different from a measured tablespoon.
Type of Sour Cream: Using a reduced-fat or non-fat sour cream can significantly lower the fat and calorie content. Greek yogurt is an excellent, protein-rich substitute.
Adding Butter: The combination of butter and sour cream, a common practice, further increases the calorie count. A tablespoon of butter alone adds about 100 calories.
Cooking Method: While baking is a healthy cooking method, frying or deep-frying the potato (like for potato skins) adds significant fat and calories.

Comparison Table: Topping Calorie Breakdown


Topping Option	Typical Serving	Approx. Calories	Notes
Full-Fat Sour Cream & Chives	2 Tbsp	60-70	Classic choice, higher fat content.
Light Sour Cream & Chives	2 Tbsp	30-40	Reduced-fat version, lower calories.
Plain Greek Yogurt & Chives	2 Tbsp	20-30	High in protein, low in fat, and tang similar to sour cream.
Butter	1 Tbsp	~100	High in fat, adds rich flavor.
Reduced-Fat Cottage Cheese	1/4 cup	~40	Adds protein and creaminess with fewer calories.
Salsa	1/4 cup	~12	A low-calorie, flavorful, and savory option.

Making Healthier Choices

Enjoying a baked potato with sour cream and chives doesn't have to sabotage your dietary goals. Here are some tips for a healthier take on this comfort classic.

Measure Your Toppings: Instead of eyeballing portions, measure out a tablespoon or two of sour cream to stay in control of your calorie intake.
Swap Sour Cream for Greek Yogurt: For a substantial protein boost and a tangy flavor that closely mimics sour cream, use plain Greek yogurt instead. It’s a game-changer for reducing calories and boosting satiety.
Prioritize a Single Topping: If you want butter, skip the sour cream, and vice versa. Piling on multiple fatty toppings will significantly increase the total calories.
Load Up on Veggies: Add bulk and nutrients with low-calorie vegetables. Steamed broccoli, sautéed mushrooms, or a sprinkle of bell peppers and onions can make the meal more filling and nutritious.
Consider Chili or Beans: For a heartier, more protein-packed meal, top your potato with a quarter-cup of chili (around 90 calories) or black beans. This turns a side dish into a complete meal.

The Unhealthy Reputation of Potatoes

The potato has long been unfairly demonized as an unhealthy, fattening vegetable. This reputation often stems from how it's prepared and what it's paired with, rather than the potato itself. A plain, baked potato is fat-free and packed with essential nutrients. It's a great source of complex carbohydrates for energy and provides more potassium than a banana. The skin, often discarded, is full of fiber and antioxidants. The key is to see the baked potato as a healthy foundation, and to be mindful of the toppings you build upon it. For more in-depth nutritional information on potatoes, you can refer to authoritative sources like Healthline, which explores the health benefits and potential downsides.

Conclusion

So, how many calories are in a baked potato with sour cream and chives? A simple version can be a relatively low-calorie meal, but the total quickly rises with larger servings of high-fat toppings. By being mindful of your portion sizes, opting for reduced-fat or healthier alternative toppings like Greek yogurt, and loading up on vegetables, you can enjoy this delicious comfort food without derailing your diet. The potato itself is a nutritional powerhouse; it's the choices we make with the extras that truly determine its health impact.

Frequently Asked Questions

To reduce calories, you can swap full-fat sour cream for plain Greek yogurt or a reduced-fat sour cream, use smaller portions of toppings, and add low-calorie vegetables like chives, salsa, or steamed broccoli.

The potato itself is healthy and nutrient-dense. The healthiness of the meal depends on the toppings. A large serving with lots of full-fat sour cream makes it high in calories and fat, while a smaller serving with healthier toppings can be part of a balanced diet.

A large baked potato with a standard serving of sour cream and chives could contain anywhere from 300 to over 400 calories, especially if other fatty additions like butter are included.

Using plain Greek yogurt instead of sour cream significantly lowers the fat and calorie content. For example, two tablespoons of Greek yogurt might have 20-30 calories, compared to 60-70 for full-fat sour cream, while also providing more protein.

No, eating the skin does not significantly add calories. In fact, it adds valuable fiber and nutrients that are beneficial for your diet.

Plain Greek yogurt is an excellent low-fat, high-protein alternative. Reduced-fat sour cream, reduced-fat cottage cheese, or a dash of salsa are also great options.

Adding butter adds a lot of calories. A single tablespoon of butter has about 100 calories. If you're trying to control your calorie intake, it's best to avoid adding butter or use a very small amount.