⏱ 37 min totalAvocado and Chicken Quesadilla
Per 1 serving · 312 g · 10 ingredients
of a 2,000 cal day
- Protein30g24% of calories
- Carbs39g32% of calories
- Fat24g44% of calories
At a glance
One serving of Avocado and Chicken Quesadilla (312 g) has 486 calories, with 30 g of protein, 39 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (44% of calories). It is high in protein (60% DV), dietary fiber (29% DV) and Vitamin E (21% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 48%, 39% and 22% of the daily value.
High in
20%+ of the daily value
- Protein60%
- Dietary fiber29%
- Vitamin E21%
- Vitamin K22%
- Thiamine31%
- Riboflavin (B2)34%
Good source of
10–19% of the daily value
- Vitamin A12%
- Vitamin C19%
- Vitamin B1216%
- Choline15%
- Potassium18%
- Magnesium17%
Watch
20%+ of the daily value
- Sodium48%
- Saturated fat39%
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tsp Olive oil
2 oz Chicken breast
1 tortilla, medium Flour tortillas
¼ fruit Avocado
1 tbsp Goat cheese
¼ cup, shredded Mozzarella cheese
⅛ cup Black beans
⅛ cup, sliced Green bell pepper
2 tbsp Cilantro
¼ cup Salsa
Directions
- 1
Heat half of the olive oil in a skillet over medium-high heat. Add the chopped chicken and sauté until cooked through to 165°F and no longer pink.
- 2
Spread the mashed avocado evenly over the tortillas.
- 3
Layer the cooked chicken, crumbled goat cheese, mozzarella, black beans, chopped bell pepper, and cilantro on one half of each tortilla.
- 4
Fold the tortillas over the filling and press gently to secure the ingredients.
- 5
In a nonstick skillet, heat the remaining olive oil over medium-high heat. Cook each quesadilla until golden brown and crispy on both sides.
- 6
Slice each quesadilla in half and serve with salsa.
Vitamins & minerals
Amounts for 1 serving (312 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 111 μg | 12% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 26 μg | 22% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 9 mg | 57% |
| Vitamin B6 | 1 mg | 67% |
| Folate (B9) | 132 μg | 33% |
| Vitamin B12 | 0.4 μg | 16% |
| Pantothenic acid | 2 mg | 38% |
| Choline | 81 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 343 mg | 34% |
| Iron | 3 mg | 41% |
| Potassium | 843 mg | 18% |
| Magnesium | 71 mg | 17% |
| Phosphorus | 464 mg | 66% |
| Zinc | 2 mg | 20% |
| Copper | 0.4 mg | 45% |
| Manganese | 0.4 mg | 18% |
| Selenium | 30 μg | 55% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 340 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 19 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 4,087 μg | — |
| Lysine | 2 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 82 μg | — |
| Serine | 1 g | — |
| Starch | 20 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 486 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 92minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 68minSwimming laps
Common questions
How many calories are in Avocado and Chicken Quesadilla?
One serving of Avocado and Chicken Quesadilla (1 serving) has 486 calories, which works out to 156 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Avocado and Chicken Quesadilla high in protein?
It provides a solid 30 g of protein per serving (60% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Avocado and Chicken Quesadilla keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Avocado and Chicken Quesadilla?
1102 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Avocado and Chicken Quesadilla?
5.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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