Quesadilla
Moderate nutritional value
Griddled flour tortilla filled with melted cheese and chicken.
A quesadilla is a flour tortilla folded over a filling and cooked on a griddle until the outside is crisp and the cheese melts; these values are for the chicken and cheese version. A 180 g quesadilla has about 530 kcal, 27 g protein and 27 g fat, 14 g of it saturated, plus about 1,340 mg of sodium. Serving it with salsa and a salad rather than extra sour cream keeps the meal lighter.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 15g | 26.8% |
| Fat | 15g | 21.4% |
| Carbs | 24g | 8.0% |
| Simple Sugars | 8.4g | Estimate |
| Complex Carbs | 13.9g | Estimate |
| Fiber | 1.7g | 6.8% |
| Water | 43g | 1.7% |
| Calories | 294 | 13.1% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 7.62 | g | 38.1% |
| Monounsaturated | 4.66 | g | 18.6% |
| Polyunsaturated | 1.58 | g | 12.2% |
| Omega-3 | 0.474 | g | Estimate |
| EPA | 3 | mg | 0.3% |
| DHA | 5 | mg | 0.6% |
| Omega-6 | 1.106 | g | Estimate |
| Trans | 0.47 | g | 23.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.18 | mg |
| Vitamin E | 0.62 | mg |
| Selenium | 20.4 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 70.1 | mcg | 7.8% |
| vitamin B1 | 0.051 | mg | 4.3% |
| vitamin B2 | 0.141 | mg | 10.8% |
| vitamin B3 | 3.68 | mg | 23.0% |
| vitamin B6 | 0.188 | mg | 11.1% |
| vitamin B9 | 10.2 | mcg | 2.5% |
| vitamin B12 | 0.282 | mcg | 11.8% |
| vitamin C | 0.179 | mg | 0.2% |
| vitamin D | 0.167 (7 IU) | mcg | 1.1% |
| vitamin E | 0.617 | mg | 4.1% |
| vitamin K | 3.26 | mcg | 2.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 216 | mg | 21.6% |
| iron | 0.971 | mg | 5.4% |
| magnesium | 22.9 | mg | 5.7% |
| phosphorus | 211 | mg | 30.1% |
| potassium | 147 | mg | 5.7% |
| sodium | 552 | mg | 24.0% |
| zinc | 1.29 | mg | 11.7% |
| copper | 0.072 | mg | 8.0% |
| manganese | 0.222 | mg | 9.7% |
| selenium | 20.4 | mcg | 37.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 464 | mg | 66.3% | 168% |
| Isoleucine | 794 | mg | 56.7% | 154% |
| Leucine | 1225 | mg | 44.9% | 116% |
| Lysine | 1094 | mg | 52.1% | 132% |
| Methionine | 547 | mg | 52.1% | 138% |
| Phenylalanine | 1277 | mg | 73.0% | 181% |
| Threonine | 555 | mg | 52.9% | 129% |
| Tryptophan | 183 | mg | 65.4% | 161% |
| Valine | 817 | mg | 44.9% | 118% |
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Recipe
See full recipeIngredients
- Large flour tortillas (25 cm) 2 (150 g)
- Cooked chicken breast, shredded 80 g
- Chili powder 1/2 tsp
- Ground cumin 1/4 tsp
- Monterey Jack or mild cheddar, grated 90 g
- Butter 1 tsp
- Salsa 20 g
- Sour cream 20 g
Instructions
- 1
Toss the shredded chicken with the chili powder and cumin.
- 2
Lay the tortillas flat and scatter a quarter of the cheese over one half of each.
- 3
Top with the chicken and the remaining cheese, then fold the tortillas in half and press down lightly.
- 4
Melt half of the butter in a large frying pan over medium heat and cook one quesadilla for 2-3 minutes per side, until golden and the cheese has melted.
- 5
Cook the second quesadilla the same way with the remaining butter.
- 6
Let them rest for 1 minute, then cut each into 3 wedges.
- 7
Serve with the salsa and sour cream.