Quesadilla calories and nutrition facts
Per 100 g: 287 kcal — 14.4 g protein, 13 g fat and 25.4 g carbs.
A quesadilla is a flour tortilla folded over melted cheese and toasted in a dry pan until crisp, with chicken, peppers or beans as optional extras. Because cheese makes up much of the filling, the plain cheese version has more calories per 100 g than the chicken one, and it’s high in calcium. Sour cream and guacamole on the side are often bigger than they look, so log them separately.
- High in protein
- High in folate
- High in selenium
- High in phosphorus
- Protein 21%
- Fat 42%
- Carbs 37%
In everyday portions
- Typical serving · 200 g 574 kcal
- 100 kcal is 35 g this much of it gives 100 kcal
- 20 g of protein is 140 g this much to eat for 20 g of protein
- Energy density Medium 2.9 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Chicken | 287 | 14.4 | 13 | 25.4 |
| Cheese | 316 | 13.4 | 16.2 | 26.6 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Chicken
Energy and macros
- Energy 287 kcal 14%
- Protein 14.4 g 29%
- Fat 13 g 19%
- Carbs available, without fibre 25.4 g 10%
- Fibre 1.9 g
- Salt 1.5 g 25%
Where the calories come from
- Protein 21%
- Fat 42%
- Carbs 37%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 36 µg 4%
- Vitamin D 0.1 µg 2%
- Vitamin E 0.57 mg 5%
- Vitamin K 7.5 µg 10%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.301 mg 27%
- Vitamin B2 riboflavin 0.252 mg 18%
- Vitamin B3 niacin 4.2 mg 26%
- Vitamin B5 pantothenic acid no data
- Vitamin B6 0.202 mg 14%
- Folate B9 84 µg 42%
- Vitamin B12 0.25 µg 10%
- Choline 28.4 mg
Minerals
- Potassium 153 mg 8%
- Calcium 185 mg 23%
- Phosphorus 235 mg 34%
- Magnesium 23 mg 6%
- Iron 2.2 mg 16%
- Zinc 1.2 mg 12%
- Copper 0.071 mg 7%
- Manganese no data
- Selenium 22.1 µg 40%
- Iodine no data
- Sodium 601 mg 25%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in folate
- High in selenium
- High in phosphorus
- Source of vitamin B1
- Source of vitamin B3
- Source of calcium
- Source of vitamin B2
- Source of iron
Cheese
Energy and macros
- Energy 316 kcal 16%
- Protein 13.4 g 27%
- Fat 16.2 g 23%
- Carbs available, without fibre 26.6 g 10%
- Fibre 2 g
- Salt 1.7 g 28%
Where the calories come from
- Protein 17%
- Fat 48%
- Carbs 35%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 85 µg 11%
- Vitamin D 0.1 µg 2%
- Vitamin E 0.18 mg 2%
- Vitamin K 4.9 µg 7%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.292 mg 27%
- Vitamin B2 riboflavin 0.292 mg 21%
- Vitamin B3 niacin 2.5 mg 16%
- Vitamin B5 pantothenic acid no data
- Vitamin B6 0.06 mg 4%
- Folate B9 89 µg 44%
- Vitamin B12 0.45 µg 18%
- Choline 10.1 mg
Minerals
- Potassium 107 mg 5%
- Calcium 348 mg 44%
- Phosphorus 291 mg 42%
- Magnesium 23 mg 6%
- Iron 2 mg 15%
- Zinc 1.7 mg 17%
- Copper 0.063 mg 6%
- Manganese no data
- Selenium 20.5 µg 37%
- Iodine no data
- Sodium 676 mg 28%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in folate
- High in calcium
- High in phosphorus
- High in selenium
- Source of vitamin B1
- Source of vitamin B2
- Source of vitamin B12
- Source of zinc
- Source of vitamin B3
Dishes
Among dishes
The category in the 17 Fit catalog: 691 foods. Compared per 100 g.
- 92% More calories than 92% of dishes.
- 87% More protein than 87% of dishes.
- 71% More fibre than 71% of dishes.
- 95% More folate than 95% of dishes.
- 90% More selenium than 90% of dishes.
Similar in composition
The foods with the nearest calories and macros.
- Orange chicken 262 kcal
- Burger 260 kcal
- General Tso’s chicken 295 kcal
- Sweet and sour chicken 250 kcal
- Egg rolls 272 kcal
- Mozzarella sticks 325 kcal
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Where these numbers come from
USDA FoodData Central (FNDDS, USA), code 2708593.
Carbs are available carbohydrates, without fibre, as on EU labels.