⏱ 15 min total

Simple Veggie Quesadillas

Name: Simple Veggie Quesadillas
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: ½ tbsp Canola oil; ¼ medium Red bell pepper; ½ pepper Jalapeno peppers; ¼ medium Onion; 2 tortilla, small Flour tortillas; ¼ cup, shredded Cheddar cheese; ¼ medium whole Tomatoes; ½ tbsp Cilantro; 1 tbsp Sour cream; ½ tbsp Lime juice

Per 1 serving · 213 g · 10 ingredients

Calories

402

20%
of a 2,000 cal day

Protein
13g
13% of calories
Carbs
38g
38% of calories
Fat
22g
49% of calories

Portion

At a glance

One serving of Simple Veggie Quesadillas (213 g) has 402 calories, with 13 g of protein, 38 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (26% DV), Vitamin C (61% DV) and thiamine (30% DV). Keep an eye on sodium and saturated fat, which provide 27% and 40% of the daily value.

Per 100 g

189cal

medium energy density

Protein per 100 cal

3.2g

Net carbs

35g

carbs minus fiber

Fiber

3.2g

5.8 g sugar

High in

20%+ of the daily value

Protein26%
Vitamin C61%
Thiamine30%
Riboflavin (B2)20%
Folate (B9)27%
Calcium30%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin A17%
Vitamin E19%
Niacin17%
Vitamin B616%
Vitamin B1212%

Watch

20%+ of the daily value

Sodium27%
Saturated fat40%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min

1
Heat half of the oil in a large nonstick skillet over medium-high heat. Cook the bell pepper, jalapeño, and onion, stirring, until softened and lightly browned, 4-5 minutes. Transfer the vegetables to a bowl.
2
Lightly brush one side of each tortilla with the remaining oil. Place half the tortillas oiled-side down and sprinkle with half of the cheese. Top evenly with the warm sautéed vegetables, tomato, and cilantro. Finish with the remaining cheese and top with the remaining tortillas, oiled-side up.
3
Return the skillet to medium heat. Cook the quesadillas until the tortillas are golden and the cheese is melted, about 2-3 minutes per side, turning carefully once.
4
Transfer to a cutting board and rest 1 minute. Cut into wedges and serve with sour cream and a squeeze of lime juice.

Vitamins & minerals

Amounts for 1 serving (213 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	155 μg	17%
Vitamin C	55 mg	61%
Vitamin D	0.2 μg	1%
Vitamin E	3 mg	19%
Vitamin K	10 μg	8%
Thiamine	0.4 mg	30%
Riboflavin (B2)	0.3 mg	20%
Niacin	3 mg	17%
Vitamin B6	0.2 mg	16%
Folate (B9)	109 μg	27%
Vitamin B12	0.3 μg	12%
Pantothenic acid	0.5 mg	9%
Choline	19 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	296 mg	30%
Iron	2 mg	29%
Potassium	333 mg	7%
Magnesium	33 mg	8%
Phosphorus	288 mg	41%
Zinc	2 mg	14%
Copper	0.1 mg	14%
Manganese	0.4 mg	19%
Selenium	24 μg	43%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	42 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	710 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	30 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	3 g	—
Glycine	0.3 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	791 μg	—
Lysine	1 g	—
Maltose	2 g	—
Methionine	0.3 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	87 μg	—
Serine	1 g	—
Starch	26 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0.2 g	—
Total omega 6	1 g	—
Tryptophan	0.2 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 402 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

76min
Walking (3.5 mph)
48min
Cycling (moderate)
34min
Running (6 mph)
57min
Swimming laps

Common questions

How many calories are in Simple Veggie Quesadillas?

One serving of Simple Veggie Quesadillas (1 serving) has 402 calories, which works out to 189 calories per 100 g. That is about 20% of a 2,000-calorie day.

Are Simple Veggie Quesadillas high in protein?

It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 13% 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 Simple Veggie Quesadillas keto-friendly?

It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Simple Veggie Quesadillas?

625 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Simple Veggie Quesadillas?

5.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (213 g)

Calories402

% Daily Value*

Total fat 22g	28%
Saturated fat 7.9g	40%
Trans fat 0.4g
Cholesterol 35mg	12%
Sodium 625mg	27%
Total carbohydrate 38g	14%
Dietary fiber 3.2g	11%
Total sugars 5.8g
Protein 13g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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