100-Calorie Toppings for Taters

October 01, 2010
Credit: Photo: Randy Mayor, Text: Maureen Callahan, MS, RD
The baked potato is a healthy, fiber-rich thing of beauty. Here are 7 ways to load it up right. By Maureen Callahan, MS, RD
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Potato Precaution

Credit: Photo: Randy Mayor, Text: Maureen Callahan, MS, RD
Watch: How to Make Hasselback Potatoes

Before you embark on your low-calorie potato topping adventure—A whopper of a potato, before toppings, can have more calories than a 6-ounce sirloin steak (though none of the saturated fat). The bigger the potato, the more topping acreage: Use small potatoes for side dishes, large spuds if you're going to make them into an entrée.

Small (1-3/4" to 2-1/2" diameter): 150 calories

Medium (2-1/4" to 3-1/4"): 190 calories

Large (3" to 4-1/4"): 325 calories

Extra-large (4-1/2" to 6"): 512 calories

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Brie, Madame?

Credit: Photo: Randy Mayor, Text: Maureen Callahan, MS, RD
Salty ham and buttery brie are a delectable pair when topped on a piping hot potato.

100-Calorie Topping:

2 tablespoons ham + 2 tablespoons Brie

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The Salsa-Fier

Credit: Photo: Randy Mayor, Text: Maureen Callahan, MS, RD
Fresh salsa works wonders in this south-of-the-border inspired topping.

100-Calorie Topping:

1-1/4 cups fresh salsa + 1 ounce reduced-fat Monterey Jack cheese with jalapeño peppers + 1 tablespoon green onions

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Classic Combo

Credit: Photo: Randy Mayor, Text: Maureen Callahan, MS, RD
A tried-and-true baked potato classic, with no more than a hundred calories. It can be done!

100-Calorie Topping:

2 tablespoons reduced-fat sour cream + 1 tablespoon reduced-fat cheddar + 1 strip cooked bacon + 1 tablespoon green onions

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BBQ Chicken

Credit: Photo: Randy Mayor, Text: Maureen Callahan, MS, RD
This entree-worthy spud is as satisfying as it is delicious. As this topping shows, moderation is the key to enjoying a low-calorie meal.

100-Calorie Topping:

1/3 cup rotisserie chicken + 1 tablespoon barbecue sauce + 1 tablespoon green onions

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Chili-Style

Credit: Photo: Randy Mayor, Text: Maureen Callahan, MS, RD
This hearty topping of spicy red onion, chili-seasoned kidney beans, and cheddar will not leave you stranded with a grumbling stomach anytime soon.

100-Calorie Topping:

1/4 cup canned chili-seasoned kidney beans + 2 tablespoons red onion + 2 tablespoons reduced-fat cheddar

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Broc & Cheese

Credit: Photo: Randy Mayor, Text: Maureen Callahan, MS, RD
Broccoli and cheese is spiced up with crushed red pepper in this daring flavor combination.

100-Calorie Topping:

1 cup cooked broccoli florets + 1/4 teaspoon crushed red pepper + 2 tablespoons Parmigiano-Reggiano

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Creamy, Tangy

Credit: Photo: Randy Mayor, Text: Maureen Callahan, MS, RD
Sour cream, the soul-mate of spuds, gives a tangy bite and plays nicely with the slight oniony flavor of the chives.

100-Calorie Topping:

1/4 cup reduced-fat sour cream + 2 tablespoons chives

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