⏱ 7 min totalKidney Bean Quesadilla
Per 1 serving · 268 g · 4 ingredients
of a 2,000 cal day
- Protein16g18% of calories
- Carbs42g48% of calories
- Fat13g33% of calories
At a glance
One serving of Kidney Bean Quesadilla (268 g) has 341 calories, with 16 g of protein, 42 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (32% DV), dietary fiber (22% DV) and thiamine (29% DV). Keep an eye on sodium and saturated fat, which provide 70% and 31% of the daily value.
High in
20%+ of the daily value
- Protein32%
- Dietary fiber22%
- Thiamine29%
- Riboflavin (B2)21%
- Niacin21%
- Vitamin B627%
Good source of
10–19% of the daily value
- Vitamin A12%
- Vitamin E12%
- Vitamin B1210%
- Pantothenic acid11%
- Potassium13%
- Magnesium13%
Watch
20%+ of the daily value
- Sodium70%
- Saturated fat31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
In a medium bowl, combine the kidney beans, cheddar cheese, and half of the salsa.
- 2
Place the tortilla on a work surface and spread the filling over half of it. Fold the tortilla in half and press gently to flatten.
- 3
Microwave the quesadilla for 45 seconds to 1 minute 15 seconds, or until the cheese is melted.
- 4
Serve the quesadilla with the remaining salsa. Enjoy!
Vitamins & minerals
Amounts for 1 serving (268 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 106 μg | 12% |
| Vitamin C | 3 mg | 4% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 10 μg | 9% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.3 mg | 27% |
| Folate (B9) | 92 μg | 23% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 47 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 310 mg | 31% |
| Iron | 3 mg | 35% |
| Potassium | 609 mg | 13% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 323 mg | 46% |
| Zinc | 2 mg | 16% |
| Copper | 0.2 mg | 27% |
| Manganese | 0.5 mg | 20% |
| Selenium | 21 μg | 39% |
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 | 397 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 25 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 8,174 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 73 μg | — |
| Serine | 1 g | — |
| Starch | 26 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 341 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Kidney Bean Quesadilla?
One serving of Kidney Bean Quesadilla (1 serving) has 341 calories, which works out to 127 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Kidney Bean Quesadilla high in protein?
It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 18% 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 Kidney Bean Quesadilla keto-friendly?
It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Kidney Bean Quesadilla?
1611 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Kidney Bean Quesadilla?
7.9 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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