⏱ 15 min totalCrispy Cheese Quesadilla
Per 1 serving · 103 g · 3 ingredients
of a 2,000 cal day
- Protein17g19% of calories
- Carbs24g27% of calories
- Fat22g54% of calories
At a glance
One serving of Crispy Cheese Quesadilla (103 g) has 367 calories, with 17 g of protein, 24 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (34% DV), thiamine (20% DV) and riboflavin (b2) (24% DV). Keep an eye on sodium and saturated fat, which provide 30% and 58% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Thiamine20%
- Riboflavin (B2)24%
- Vitamin B1221%
- Calcium44%
- Iron20%
Good source of
10–19% of the daily value
- Vitamin A17%
- Niacin11%
- Folate (B9)18%
- Manganese11%
Watch
20%+ of the daily value
- Sodium30%
- Saturated fat58%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 spray , about 1/3 second Cooking spray
½ cup, shredded Cheddar cheese
1 tortilla, medium Flour tortillas
Directions
- 1
Preheat pan over medium. Spray with non-stick spray.
- 2
Put cheese on half of tortilla
- 3
Fold the uncovered half of the tortilla over top the other half (like a sandwich).
- 4
Put in on pan, fry carefully, making sure to not burn tortilla.
- 5
Flip when bottom is crispy and cook until evenly golden brown. Enjoy!
Vitamins & minerals
Amounts for 1 serving (103 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 149 μg | 17% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.1 mg | 4% |
| Folate (B9) | 71 μg | 18% |
| Vitamin B12 | 0.5 μg | 21% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 13 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 440 mg | 44% |
| Iron | 2 mg | 20% |
| Potassium | 110 mg | 2% |
| Magnesium | 24 mg | 6% |
| Phosphorus | 355 mg | 51% |
| Zinc | 2 mg | 20% |
| Copper | 0.1 mg | 9% |
| Manganese | 0.2 mg | 11% |
| Selenium | 28 μg | 50% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 48 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 35 μg | — |
| Fructose | 0 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 145 μg | — |
| Serine | 1 g | — |
| Starch | 20 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 367 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 70minWalking (3.5 mph)
- 44minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Crispy Cheese Quesadilla?
One serving of Crispy Cheese Quesadilla (1 serving) has 367 calories, which works out to 357 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Crispy Cheese Quesadilla high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 19% 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 Crispy Cheese Quesadilla keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Crispy Cheese Quesadilla?
690 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Crispy Cheese Quesadilla?
1.7 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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