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Cottage Cheese and Black Bean Vegetarian Quesadillas⏱ 7 min total
Recipes

Cottage Cheese and Black Bean Vegetarian Quesadillas

Per 1 serving · 289 g · 4 ingredients

Calories
294
15%
of a 2,000 cal day
  • Protein
    23g
    31% of calories
  • Carbs
    42g
    57% of calories
  • Fat
    4.2g
    13% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Cottage Cheese and Black Bean Vegetarian Quesadillas (289 g) has 294 calories, with 23 g of protein, 42 g of carbohydrates and 4.2 g of fat. Most of its energy comes from carbs (57% of calories). It is high in protein (45% DV), dietary fiber (24% DV) and thiamine (31% DV). Keep an eye on sodium, which provides 58% of the daily value.

Per 100 g
102cal
low energy density
Protein per 100 cal
7.7g
Net carbs
35g
carbs minus fiber
Fiber
6.8g
7.3 g sugar

High in

20%+ of the daily value

  • Protein45%
  • Dietary fiber24%
  • Thiamine31%
  • Riboflavin (B2)27%
  • Vitamin B620%
  • Folate (B9)28%

Good source of

10–19% of the daily value

  • Niacin18%
  • Pantothenic acid12%
  • Calcium17%
  • Potassium12%
  • Magnesium11%
  • Zinc11%

Watch

20%+ of the daily value

  • Sodium58%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 2 min
  1. 1

    Combine beans, cheese and half salsa in a medium bowl. Place tortillas on a work surface. Divide filling amongst half of each tortilla. Fold tortillas in half, pressing gently to flatten.

  2. 2

    Microwave approximately 45 seconds to 1 minute 15 seconds or more depending on your microwave.

  3. 3

    Serve the quesadillas with the remaining salsa.

Vitamins & minerals

Amounts for 1 serving (289 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A28 μg
3%
Vitamin C3 mg
3%
Vitamin D0 μg
0%
Vitamin E1 mg
8%
Vitamin K6 μg
5%
Thiamine0.4 mg
31%
Riboflavin (B2)0.3 mg
27%
Niacin3 mg
18%
Vitamin B60.3 mg
20%
Folate (B9)112 μg
28%
Vitamin B121 μg
30%
Pantothenic acid1 mg
12%
Choline47 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium170 mg
17%
Iron3 mg
39%
Potassium549 mg
12%
Magnesium47 mg
11%
Phosphorus331 mg
47%
Zinc1 mg
11%
Copper0.3 mg
29%
Manganese0.5 mg
20%
Selenium23 μg
42%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene190 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride51 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene4,087 μg—
Lysine1 g—
Maltose1 g—
Methionine1 g—
Monounsaturated fats2 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol12 μg—
Serine1 g—
Starch20 g—
Sucrose0.5 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 294 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 56min
    Walking (3.5 mph)
  • 35min
    Cycling (moderate)
  • 24min
    Running (6 mph)
  • 41min
    Swimming laps

Common questions

How many calories are in Cottage Cheese and Black Bean Vegetarian Quesadillas?

One serving of Cottage Cheese and Black Bean Vegetarian Quesadillas (1 serving) has 294 calories, which works out to 102 calories per 100 g. That is about 15% of a 2,000-calorie day.

Are Cottage Cheese and Black Bean Vegetarian Quesadillas high in protein?

Yes. It has 23 g of protein per serving, and 31% of its calories come from protein (7.7 g of protein per 100 calories).

Are Cottage Cheese and Black Bean Vegetarian Quesadillas keto-friendly?

It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cottage Cheese and Black Bean Vegetarian Quesadillas?

1331 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cottage Cheese and Black Bean Vegetarian Quesadillas?

7.3 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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