⏱ 10 min totalCheese Quesadilla
Per 1 serving · 183 g · 5 ingredients
of a 2,000 cal day
- Protein20g16% of calories
- Carbs35g29% of calories
- Fat30g55% of calories
At a glance
One serving of Cheese Quesadilla (183 g) has 489 calories, with 20 g of protein, 35 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (40% DV), Vitamin A (24% DV) and thiamine (29% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 45%, 82% and 27% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Vitamin A24%
- Thiamine29%
- Riboflavin (B2)28%
- Folate (B9)23%
- Vitamin B1224%
Good source of
10–19% of the daily value
- Niacin16%
- Vitamin B610%
- Pantothenic acid11%
- Copper14%
- Manganese15%
Watch
20%+ of the daily value
- Sodium45%
- Saturated fat82%
- Cholesterol27%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 tortilla, small Flour tortillas
1 tsp Butter
½ cup, shredded Cheddar cheese
2 tbsp Salsa
2 tbsp Sour cream
Directions
- 1
Melt the butter in a frying pan over medium heat. Place one tortilla in the pan and sprinkle with cheese. Top with the second tortilla.
- 2
Cook until the bottom tortilla is golden brown, then carefully flip the quesadilla and cook until the other side is golden brown.
- 3
Transfer to a plate, cut into fourths, and serve with salsa and sour cream on the side.
Vitamins & minerals
Amounts for 1 serving (183 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 219 μg | 24% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0.5 μg | 3% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 93 μg | 23% |
| Vitamin B12 | 1 μg | 24% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 25 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 500 mg | 50% |
| Iron | 2 mg | 27% |
| Potassium | 262 mg | 6% |
| Magnesium | 35 mg | 8% |
| Phosphorus | 422 mg | 60% |
| Zinc | 2 mg | 22% |
| Copper | 0.1 mg | 14% |
| Manganese | 0.3 mg | 15% |
| Selenium | 32 μg | 58% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 155 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 39 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 2,020 μg | — |
| Lysine | 1 g | — |
| Maltose | 2 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 206 μg | — |
| Serine | 1 g | — |
| Starch | 26 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.5 μg | — |
Burning 489 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 93minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Cheese Quesadilla?
One serving of Cheese Quesadilla (1 serving) has 489 calories, which works out to 267 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Cheese Quesadilla high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 16% 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 Cheese Quesadilla keto-friendly?
It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cheese Quesadilla?
1042 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cheese Quesadilla?
3.5 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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