⏱ 20 min totalSpinach Egg White Quesadilla
Per 1 serving · 273 g · 8 ingredients
of a 2,000 cal day
- Protein31g36% of calories
- Carbs26g30% of calories
- Fat13g34% of calories
- ✓ Protein-dense
At a glance
One serving of Spinach Egg White Quesadilla (273 g) has 354 calories, with 31 g of protein, 26 g of carbohydrates and 13 g of fat. Most of its energy comes from protein (36% of calories). It is high in protein (62% DV), Vitamin K (63% DV) and riboflavin (b2) (76% DV). Keep an eye on sodium and saturated fat, which provide 43% and 31% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Vitamin K63%
- Riboflavin (B2)76%
- Folate (B9)25%
- Calcium28%
- Iron27%
Good source of
10–19% of the daily value
- Vitamin A16%
- Thiamine18%
- Niacin12%
- Vitamin B1217%
- Pantothenic acid11%
- Potassium10%
Watch
20%+ of the daily value
- Sodium43%
- Saturated fat31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 spray , about 1/3 second Cooking spray
½ cup Spinach
¾ cup Egg white
¼ cup, shredded Cheddar cheese
1 tortilla, medium Flour tortillas- 🥄⅛ tsp Garlic salt
⅛ tsp Onion powder
⅛ tsp Black pepper
Directions
- 1
Heat a medium non-stick pan over medium-high heat and spray with cooking spray. Add the spinach and sauté until wilted.
- 2
Pour egg whites over the spinach and sprinkle with onion powder, garlic salt, and black pepper. Cook omelet-style without stirring. Once almost set, fold one side over and continue cooking until fully set. Flip if needed to prevent over-browning.
- 3
Prepare the tortilla by lining it with shredded cheese.
- 4
Transfer the cooked eggs to the tortilla and fold it in half. Spray the pan again and cook the quesadilla until both sides are browned and the cheese is melted, flipping once.
- 5
Serve hot.
Vitamins & minerals
Amounts for 1 serving (273 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 145 μg | 16% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 75 μg | 63% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 1 mg | 76% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 101 μg | 25% |
| Vitamin B12 | 0.4 μg | 17% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 13 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 279 mg | 28% |
| Iron | 2 mg | 27% |
| Potassium | 476 mg | 10% |
| Magnesium | 49 mg | 12% |
| Phosphorus | 257 mg | 37% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.4 mg | 18% |
| Selenium | 56 μg | 102% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 869 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 25 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.2 g | — |
| Leucine | 3 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 2 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 72 μg | — |
| Serine | 2 g | — |
| Starch | 20 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 354 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 43minCycling (moderate)
- 29minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Spinach Egg White Quesadilla?
One serving of Spinach Egg White Quesadilla (1 serving) has 354 calories, which works out to 130 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Spinach Egg White Quesadilla high in protein?
Yes. It has 31 g of protein per serving, and 36% of its calories come from protein (8.7 g of protein per 100 calories).
Is Spinach Egg White Quesadilla keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 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 Spinach Egg White Quesadilla?
983 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spinach Egg White Quesadilla?
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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