⏱ 18 min totalMini Avocado and Hummus Quesadilla
Per 1 serving · 123 g · 6 ingredients
of a 2,000 cal day
- Protein7.4g11% of calories
- Carbs31g44% of calories
- Fat14g45% of calories
At a glance
One serving of Mini Avocado and Hummus Quesadilla (123 g) has 270 calories, with 7.4 g of protein, 31 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (45% of calories). It is high in dietary fiber (20% DV), thiamine (25% DV) and folate (b9) (28% DV). Keep an eye on sodium, which provides 21% of the daily value.
High in
20%+ of the daily value
- Dietary fiber20%
- Thiamine25%
- Folate (B9)28%
- Iron30%
- Phosphorus25%
- Copper26%
Good source of
10–19% of the daily value
- Vitamin K11%
- Riboflavin (B2)17%
- Niacin17%
- Vitamin B619%
- Pantothenic acid18%
- Calcium12%
Watch
20%+ of the daily value
- Sodium21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tortilla, medium Flour tortillas
¹⁄₁₆ cup Hummus
¹⁄₁₆ tsp, ground Cumin seed
¼ tbsp Cilantro
¼ fruit Avocado
⅜ oz Feta cheese
Directions
- 1
Cut 3 circles from each tortilla using a 2½-inch circle cookie cutter or a glass with a 3½-inch circumference and a small knife.
- 2
In a small bowl, mix the hummus, cumin, and cilantro together.
- 3
Spread 1 teaspoon of the hummus mixture on each tortilla circle. Evenly distribute the avocado slices and cheese on one half of the tortilla circles.
- 4
Heat a large skillet over medium heat. Cook the quesadillas until the tortillas are golden brown, about 2 to 3 minutes per side.
Vitamins & minerals
Amounts for 1 serving (123 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 18 μg | 2% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 114 μg | 28% |
| Vitamin B12 | 0.2 μg | 8% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 12 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 125 mg | 12% |
| Iron | 2 mg | 30% |
| Potassium | 357 mg | 8% |
| Magnesium | 37 mg | 9% |
| Phosphorus | 177 mg | 25% |
| Zinc | 1 mg | 11% |
| Copper | 0.2 mg | 26% |
| Manganese | 0.4 mg | 19% |
| Selenium | 14 μg | 25% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 43 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 19 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 13 μg | — |
| Serine | 0.4 g | — |
| Starch | 20 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 270 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Mini Avocado and Hummus Quesadilla?
One serving of Mini Avocado and Hummus Quesadilla (1 serving) has 270 calories, which works out to 220 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Mini Avocado and Hummus Quesadilla high in protein?
Not especially. It has 7.4 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Mini Avocado and Hummus Quesadilla keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mini Avocado and Hummus Quesadilla?
486 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mini Avocado and Hummus Quesadilla?
2.3 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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