⏱ 15 min totalSpinach Tomato Quesadilla
Per 1 serving · 222 g · 5 ingredients
of a 2,000 cal day
- Protein18g20% of calories
- Carbs30g32% of calories
- Fat20g48% of calories
At a glance
One serving of Spinach Tomato Quesadilla (222 g) has 374 calories, with 18 g of protein, 30 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (37% DV), Vitamin K (66% DV) and thiamine (22% DV). Keep an eye on sodium and saturated fat, which provide 39% and 35% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Vitamin K66%
- Thiamine22%
- Riboflavin (B2)20%
- Folate (B9)25%
- Calcium47%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin A18%
- Vitamin C14%
- Niacin14%
- Vitamin B610%
- Vitamin B1217%
Watch
20%+ of the daily value
- Sodium39%
- Saturated fat35%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tortilla, medium Flour tortillas
1 ¾ oz Basil pesto
½ medium whole Tomatoes
1 ¾ oz Mozzarella cheese
½ cup Spinach
Directions
- 1
Place a tortilla on a skillet over medium heat and spread a layer of pesto on top.
- 2
Add a light layer of mozzarella cheese.
- 3
Add tomato slices and spinach, then top with another layer of mozzarella cheese.
- 4
Place the other tortilla on top, heat for about 5 minutes, flip, and heat for another 5 minutes or until the cheese has melted.
Vitamins & minerals
Amounts for 1 serving (222 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 159 μg | 18% |
| Vitamin C | 13 mg | 14% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 80 μg | 66% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 99 μg | 25% |
| Vitamin B12 | 0.4 μg | 17% |
| Pantothenic acid | 0.2 mg | 3% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 467 mg | 47% |
| Iron | 2 mg | 27% |
| Potassium | 338 mg | 7% |
| Magnesium | 39 mg | 9% |
| Phosphorus | 339 mg | 48% |
| Zinc | 2 mg | 17% |
| Copper | 0.1 mg | 15% |
| Manganese | 0.4 mg | 18% |
| Selenium | 19 μg | 34% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 62 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,140 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 16 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.4 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,582 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 62 μg | — |
| Serine | 1 g | — |
| Starch | 20 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 374 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Spinach Tomato Quesadilla?
One serving of Spinach Tomato Quesadilla (1 serving) has 374 calories, which works out to 169 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Spinach Tomato Quesadilla high in protein?
It provides a solid 18 g of protein per serving (37% of the 50 g daily value), but protein supplies only 20% 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 Spinach Tomato Quesadilla keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 32% 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 Tomato Quesadilla?
896 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spinach Tomato Quesadilla?
3.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
373 calQuick Honey Garlic Shrimp with Broccoli and Rice1 serving
334 calSake Miso Glazed Salmon1 serving
385 calBaked Maple Salmon1 serving
594 calCurry Coconut Salmon with Broccoli1 serving
303 calVegan Tomato, Onion, and Garlic Pasta1 serving
415 calParmesan Potato Wedges1 serving
368 calBanana, Oat, and Chia Smoothie1 serving
452 calLime Shrimp Dragon Noodles1 serving