⏱ 30 min totalWhite Bean & Spinach Quesadillas
Per 1 serving · 283 g · 9 ingredients
of a 2,000 cal day
- Protein28g21% of calories
- Carbs67g50% of calories
- Fat17g29% of calories
At a glance
One serving of White Bean & Spinach Quesadillas (283 g) has 531 calories, with 28 g of protein, 67 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (55% DV), dietary fiber (30% DV) and Vitamin K (67% DV). Keep an eye on sodium and saturated fat, which provide 47% and 48% of the daily value.
High in
20%+ of the daily value
- Protein55%
- Dietary fiber30%
- Vitamin K67%
- Thiamine42%
- Riboflavin (B2)43%
- Niacin20%
Good source of
10–19% of the daily value
- Vitamin A17%
- Vitamin E11%
- Pantothenic acid15%
- Potassium18%
Watch
20%+ of the daily value
- Sodium47%
- Saturated fat48%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup White beans
½ cup Spinach
¼ tsp, ground Cumin seed
⅛ tbsp Cilantro- 🥄¼ dash Salt
¼ cup, crumbled Feta cheese
¼ spray , about 1/3 second Cooking spray
¼ cup, shredded Mozzarella cheese
1 tortilla, large Flour tortillas
Directions
- 1
Mash the drained and rinsed white beans in a large bowl using a fork or potato masher.
- 2
Add the chopped spinach, cumin, coriander, and salt to the beans. Stir and mash until the spinach is slightly wilted, then fold in the feta cheese.
- 3
Heat a large pan over medium heat and spray with cooking oil.
- 4
Place one tortilla in the pan, add the white bean and spinach filling, then sprinkle with mozzarella cheese. Fold the tortilla over and press down firmly.
- 5
Cook each side for about 3 minutes until golden and crispy.
- 6
Repeat for each quesadilla and cut in half to serve.
Vitamins & minerals
Amounts for 1 serving (283 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 154 μg | 17% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 80 μg | 67% |
| Thiamine | 1 mg | 42% |
| Riboflavin (B2) | 1 mg | 43% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 215 μg | 54% |
| Vitamin B12 | 1 μg | 35% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 19 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 610 mg | 61% |
| Iron | 7 mg | 93% |
| Potassium | 841 mg | 18% |
| Magnesium | 109 mg | 26% |
| Phosphorus | 519 mg | 74% |
| Zinc | 4 mg | 35% |
| Copper | 0.4 mg | 47% |
| Manganese | 1 mg | 52% |
| Selenium | 29 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 867 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 23 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 82 μg | — |
| Serine | 2 g | — |
| Starch | 30 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 531 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 101minWalking (3.5 mph)
- 64minCycling (moderate)
- 44minRunning (6 mph)
- 75minSwimming laps
Common questions
How many calories are in White Bean & Spinach Quesadillas?
One serving of White Bean & Spinach Quesadillas (1 serving) has 531 calories, which works out to 188 calories per 100 g. That is about 27% of a 2,000-calorie day.
Are White Bean & Spinach Quesadillas high in protein?
It provides a solid 28 g of protein per serving (55% of the 50 g daily value), but protein supplies only 21% 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 White Bean & Spinach Quesadillas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 58 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in White Bean & Spinach Quesadillas?
1072 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in White Bean & Spinach Quesadillas?
4.6 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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