⏱ 40 min totalGrilled Monterey Jack and Corn Quesadillas
Per 1 serving · 152 g · 8 ingredients
of a 2,000 cal day
- Protein15g15% of calories
- Carbs31g30% of calories
- Fat26g55% of calories
At a glance
One serving of Grilled Monterey Jack and Corn Quesadillas (152 g) has 415 calories, with 15 g of protein, 31 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (31% DV), Vitamin K (26% DV) and folate (b9) (21% DV). Keep an eye on sodium and saturated fat, which provide 64% and 50% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Vitamin K26%
- Folate (B9)21%
- Calcium39%
- Iron28%
- Phosphorus43%
Good source of
10–19% of the daily value
- Vitamin A10%
- Thiamine19%
- Riboflavin (B2)18%
- Niacin13%
- Vitamin B1215%
- Zinc16%
Watch
20%+ of the daily value
- Sodium64%
- Saturated fat50%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅜ cup, shredded Monterey Jack cheese
½ tbsp Cilantro
½ medium Scallions
¼ tbsp Adobo
1 tortilla, medium Flour tortillas
½ tbsp Mayonnaise
¼ tbsp Canola oil
¼ cup Sweet corn
Directions
- 1
Finely chop the cilantro and scallions.
- 2
In a small bowl, combine the shredded cheese, corn kernels, mayonnaise, chopped scallions, chopped cilantro, and adobo fresco. Mix well.
- 3
Lightly brush one side of a tortilla with vegetable oil. Flip the tortilla over and spread half of the filling over one half of the tortilla. Fold the other half over to create a half-moon shape.
- 4
Repeat the process to assemble the remaining 3 quesadillas.
- 5
Heat a lightly oiled grill pan over medium heat. Once hot, cook the quesadillas in batches of two. Cook for about 4 minutes total per batch, flipping them over once, or until the cheese is melted and the tortillas are golden brown.
- 6
Transfer the cooked quesadillas to a cutting board and cut each in half. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (152 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 92 μg | 10% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 31 μg | 26% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.1 mg | 7% |
| Folate (B9) | 85 μg | 21% |
| Vitamin B12 | 0.4 μg | 15% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 20 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 388 mg | 39% |
| Iron | 2 mg | 28% |
| Potassium | 193 mg | 4% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 301 mg | 43% |
| Zinc | 2 mg | 16% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.3 mg | 12% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.4 g | — |
| Alpha carotene | 0.4 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 113 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 15 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 19 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 2 g | — |
| Retinol | 82 μg | — |
| Serine | 1 g | — |
| Starch | 25 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 415 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 35minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Grilled Monterey Jack and Corn Quesadillas?
One serving of Grilled Monterey Jack and Corn Quesadillas (1 serving) has 415 calories, which works out to 272 calories per 100 g. That is about 21% of a 2,000-calorie day.
Are Grilled Monterey Jack and Corn Quesadillas high in protein?
It provides a solid 15 g of protein per serving (31% of the 50 g daily value), but protein supplies only 15% 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.
Are Grilled Monterey Jack and Corn Quesadillas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Grilled Monterey Jack and Corn Quesadillas?
1473 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Grilled Monterey Jack and Corn Quesadillas?
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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