⏱ 15 min totalMashed Potato Quesadilla
Per 1 serving · 151 g · 5 ingredients
of a 2,000 cal day
- Protein20g16% of calories
- Carbs49g40% of calories
- Fat24g43% of calories
At a glance
One serving of Mashed Potato Quesadilla (151 g) has 491 calories, with 20 g of protein, 49 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (40% DV), Vitamin C (28% DV) and thiamine (45% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 32%, 64% and 21% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Vitamin C28%
- Thiamine45%
- Riboflavin (B2)27%
- Niacin23%
- Vitamin B622%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin A19%
- Vitamin K15%
- Potassium10%
- Magnesium11%
- Copper15%
Watch
20%+ of the daily value
- Sodium32%
- Saturated fat64%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tortilla, medium Flour tortillas
½ cup Instant mashed potatoes
½ cup, shredded Cheddar cheese
⅛ cup leaves, whole Basil
1 tbsp Sour cream
Directions
- 1
Prepare the mashed potatoes as per the package instructions.
- 2
Spread half of the mashed potatoes onto one side of each tortilla. Top with half of the cheese and fold the tortilla in half.
- 3
Heat a large skillet over medium heat. Cook the quesadillas for 2-3 minutes on each side until golden brown and crispy.
- 4
Garnish with fresh basil leaves and serve with sour cream.
Vitamins & minerals
Amounts for 1 serving (151 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 172 μg | 19% |
| Vitamin C | 25 mg | 28% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 18 μg | 15% |
| Thiamine | 1 mg | 45% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 89 μg | 22% |
| Vitamin B12 | 1 μg | 23% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 33 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 469 mg | 47% |
| Iron | 2 mg | 26% |
| Potassium | 468 mg | 10% |
| Magnesium | 48 mg | 11% |
| Phosphorus | 417 mg | 60% |
| Zinc | 3 mg | 23% |
| Copper | 0.1 mg | 15% |
| Manganese | 0.3 mg | 14% |
| 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 | 2 g | — |
| Beta carotene | 148 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 | 0.3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 160 μg | — |
| Serine | 1 g | — |
| Starch | 41 g | — |
| Sucrose | 1 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 | 0.4 μg | — |
Burning 491 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 Mashed Potato Quesadilla?
One serving of Mashed Potato Quesadilla (1 serving) has 491 calories, which works out to 326 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Mashed Potato 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 Mashed Potato Quesadilla keto-friendly?
It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mashed Potato Quesadilla?
735 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mashed Potato Quesadilla?
2.8 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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