Potato skins, with cheese
Common food
Photo: Wikipedia
Potato skins with cheese are the crispy, hollowed-out shells of baked potatoes, generously filled with melted cheddar and often bacon bits. The texture is a delightful contrast: a crunchy, salty exterior giving way to a soft, cheesy interior. Nutritionally, they are a calorie-dense, high-fat snack, with over 12g of fat per 100g, making them a rich source of energy.
Calorie split: 12% protein · 32% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People adore them for the ultimate comfort food combination: salty, crispy potato skin paired with gooey, rich melted cheese. They are a quintessential, shareable bar and party food, deeply embedded in casual American dining culture.
⚠️ Watch-outs & how to enjoy it better
The high fat and sodium content can be a concern, especially for those monitoring heart health or blood pressure. To mitigate this, pair a small portion with a fresh, vinegar-based salad to balance the richness and consider using lower-fat cheese or adding fresh chives for flavor without extra salt.
Key benefits
- Good source of dietary fiber from the potato skin
- Provides protein from both potato and cheese
- Contains potassium from the potato
- Offers calcium from the cheese
- Satisfying, savory snack that can curb hunger
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The potato skin itself contains nearly half of a potato's total fiber and a significant portion of its iron and potassium, making it the most nutrient-dense part of the vegetable.
Full nutrition (USDA data · scales with serving)
| Water | 62.9 g |
| Energy | 199 kcal |
| Protein | 6.1 g |
| Total lipid (fat) | 12.4 g |
| Carbohydrate, by difference | 16.3 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 141 mg |
| Iron, Fe | 0.66 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 132 mg |
| Potassium, K | 376 mg |
| Sodium, Na | 417 mg |
| Zinc, Zn | 0.94 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 5.6 ug |
| Vitamin C, total ascorbic acid | 8.0 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.11 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 19.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 19.0 ug |
| Choline, total | 13.3 mg |
| Vitamin B-12 | 0.11 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 59.0 ug |
| Retinol | 59.0 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 15.0 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 7.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.4 g |
| SFA 4:0 | 0.12 g |
| SFA 6:0 | 0.10 g |
| SFA 8:0 | 0.07 g |
| SFA 10:0 | 0.16 g |
| SFA 12:0 | 0.18 g |
| SFA 14:0 | 0.58 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 0.81 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 3.8 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.6 g |
| PUFA 18:2 | 2.3 g |
| PUFA 18:3 | 0.29 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 19.0 mg |
FAQ
Are potato skins gluten-free?
The base ingredients (potato, cheese) are naturally gluten-free, but cross-contamination can occur in restaurant fryers or if seasoned with gluten-containing additives. Always check preparation methods for strict gluten-free diets.
Can I make them healthier at home?
Yes. Bake instead of frying, use a light sprinkle of sharp cheese for flavor, load them with Greek yogurt instead of sour cream, and top with fresh herbs and vegetables like broccoli or jalapeños.
Why are my homemade potato skins not crispy?
Ensure the skins are thoroughly dried before baking or frying. A second bake at a high temperature (around 220°C / 425°F) after adding cheese helps crisp them up. Don't overcrowd the baking sheet.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.99 kcal/g · 12% calories from protein · 1.5 g fiber · 1.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.