Nutrition and Your Diet: What's in the loaded potato in Outback Steakhouse?

October 8, 2025 •

4 min read

According to several nutrition trackers, a single loaded baked potato from Outback Steakhouse contains approximately 340–390 calories, packed primarily with fat and carbohydrates. To understand how this side dish impacts a balanced diet, it is important to first examine what's in the loaded potato in Outback Steakhouse and its core ingredients.

Quick Summary

The Outback loaded baked potato features a russet potato generously topped with butter, sour cream, mixed cheeses, bacon, and chives. This ingredient combination results in a side dish rich in calories, carbohydrates, and saturated fat, with significant sodium. Understanding its nutritional breakdown is key for balancing restaurant choices.

Key Points

Core Ingredients: The Outback loaded potato contains a baked russet potato topped with butter, sour cream, mixed shredded cheeses, bacon bits, and green onions.
High in Calories and Fat: The indulgent toppings cause the dish to be high in calories, particularly from fat and carbohydrates.
Higher Sodium Count: The bacon, cheese, and added salt contribute to a high sodium content, which should be monitored, especially for those with blood pressure concerns.
Healthier Alternatives at Home: At home, you can substitute traditional toppings with healthier options like Greek yogurt or cottage cheese, turkey bacon, and reduced-fat cheese.
Mindful Restaurant Choices: To keep your diet in check, share the loaded potato, or choose a lighter side like steamed vegetables, to balance out the richness of your main course.
Still a Source of Nutrients: The potato itself still provides fiber and potassium, especially with the skin left on, but this is offset by the heavy additions.

Unpacking the Ingredients of the Outback Loaded Potato

When you order a loaded baked potato at Outback Steakhouse, you receive more than just a simple spud. This popular side dish is transformed into a rich and indulgent treat by a combination of creamy and salty toppings. At its base is a large, fluffy Russet potato, known for its starchy texture that bakes up perfectly. The enhancements are where the flavor and the majority of the calories and fat come from. The standard list of ingredients includes:

Butter: The potato is typically brushed with oil and salt before baking for a crispy skin, then butter is added to the fluffy interior.
Sour Cream: A generous dollop of full-fat sour cream adds a tangy richness.
Cheese: A blend of Monterey Jack and Cheddar cheeses is melted over the top, adding a savory, gooey layer.
Bacon: Crispy, crumbled bacon bits provide a smoky, salty flavor and added fat.
Green Onions: Chopped green onions or chives add a fresh, pungent garnish to cut through the richness.

These seemingly simple additions pile up quickly, turning a nutrient-rich potato into a decadent, high-fat side dish. The toppings elevate the flavor but shift the nutritional profile significantly away from a simple, healthy baked potato.

Nutritional Breakdown and Health Implications

While a plain baked potato is a good source of fiber and potassium, the loaded version presents a different story. The addition of saturated fat-laden ingredients like butter, sour cream, cheese, and bacon changes the macronutrient balance considerably. For those following a nutrition-conscious diet, it is important to be aware of how these elements add up.

According to data from nutrition trackers, a single loaded baked potato at Outback can contain around 340-390 calories, with a high percentage of calories derived from fat. The sodium content can also be quite high, which is a key consideration for individuals monitoring their salt intake.

Loaded Potato vs. Simple Baked Potato Comparison


Feature	Outback Loaded Baked Potato	Plain Baked Potato (with skin)
Typical Calories	340-390 kcal	~230 kcal (without toppings)
Fat	12-14 g	~1 g
Saturated Fat	6-8 g	~0 g
Carbohydrates	47-58 g	~49 g
Fiber	3-8 g	~7 g
Sodium	160-970 mg	~668 mg (may vary)

Incorporating a Loaded Potato into a Balanced Diet

It’s possible to enjoy a loaded baked potato as an occasional indulgence without completely derailing your diet. The key is to practice portion control and make mindful choices regarding the rest of your meal. Instead of thinking of it as a low-calorie side, view it as a more substantial, treat-yourself item. Consider splitting the side with a dining companion or choosing a different, lighter side dish. Many steakhouses offer healthier alternatives like steamed vegetables or salads that can complement your meal without the heavy caloric load. Pairing a loaded potato with a leaner protein option, like a filet mignon or grilled chicken breast, can help balance out the saturated fat content from the potato's toppings.

Building a Healthier Loaded Potato at Home

For those who love the flavors but want to cut down on the unhealthy components, replicating a healthier version at home is a great strategy. Making conscious substitutions can drastically reduce the saturated fat and sodium while keeping the delicious, satisfying experience.

To build a healthier potato at home, consider these steps:

Start with the potato: Use a russet potato and bake it without excess oil. Rub it with a little olive oil instead of butter and use a coarse sea salt on the skin for flavor.
Swap the sour cream: Instead of full-fat sour cream, use a low-fat or non-fat version, or better yet, plain Greek yogurt or low-fat cottage cheese. Greek yogurt offers a similar tang and a significant protein boost.
Go easy on the cheese: Use a smaller portion of shredded cheese or opt for a lower-fat variety.
Change the bacon: Use turkey bacon instead of traditional bacon to reduce saturated fat. Alternatively, you can omit the bacon and swap in other protein sources like crumbled tofu or leftover rotisserie chicken.
Load up on vegetables: Add more non-starchy vegetables to your potato for a fiber and nutrient boost. Consider adding steamed broccoli, sautéed mushrooms, or chopped bell peppers.
Use fresh herbs: The chopped green onions or chives are great, but consider adding other fresh herbs like parsley for extra flavor without added calories.

By making these changes, you can create a satisfying and nutritious loaded potato that is significantly lower in fat and sodium, and higher in protein and fiber, aligning better with long-term dietary goals.

Conclusion

The loaded baked potato at Outback Steakhouse is a classic comfort side dish, but its appeal comes with a rich nutritional profile. The generous additions of butter, sour cream, cheese, and bacon significantly increase its calorie, fat, and sodium content, making it an indulgent treat rather than an everyday staple. For those seeking a more balanced diet, understanding what's in the loaded potato in Outback Steakhouse is the first step toward making informed choices. Enjoying it in moderation or recreating a healthier, customized version at home with lighter toppings provides a path to savoring the flavor while staying on track with your nutritional goals.

Frequently Asked Questions

The primary potato used for the Outback loaded potato is a Russet potato, which is favored for its starchy texture that bakes up light and fluffy.

To reduce calories, use a smaller amount of cheese and opt for low-fat or non-fat sour cream or Greek yogurt. You can also replace bacon with turkey bacon or skip it entirely.

While the loaded potato contains some protein from the cheese, bacon, and sour cream, its overall macronutrient profile is dominated by carbohydrates and fat, so it is not a primary source of high-quality protein.

Both can be calorie-dense, but a loaded baked potato often has higher fat and sodium due to the generous use of butter, sour cream, and bacon, compared to standard mashed potatoes.

Yes, you can make a vegetarian version by omitting the bacon. For a protein boost, you can add seasoned tofu crumbles, black beans, or other vegetables.

Due to the high sodium content from the cheese, bacon, and added salt, the traditional loaded potato is not recommended for a low-sodium diet. A homemade version with minimal or no added salt is a better option.

Healthier side dish alternatives at a steakhouse include steamed or roasted vegetables like broccoli or asparagus, or a side salad with a light vinaigrette.