Bread, salvadoran sweet cheese (quesadilla salvadorena)
Whole food · Baked Products
Quesadilla Salvadoreña is a dense, moist, and sweet Salvadoran quick bread, not a savory tortilla. It has a rich, buttery crumb with a prominent sweet cheese flavor, often featuring a golden, slightly crispy top. Nutritionally, it's a calorie-dense treat, primarily from carbohydrates and fat, with a notable sugar content.
Calorie split: 8% protein · 51% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, cake-like texture and the unique sweet-savory balance from the cheese. It's a nostalgic taste of Salvadoran home baking, perfect with coffee.
⚠️ Watch-outs & how to enjoy it better
Its high sugar and refined carbohydrate content can lead to blood sugar spikes. Those monitoring calorie intake or managing diabetes should enjoy it in small portions. Tip: Pair a slice with a source of protein or healthy fat, like a handful of nuts or a hard-boiled egg, to help slow sugar absorption.
Key benefits
- Provides quick energy from its carbohydrate content.
- Contains some protein from the cheese and eggs used in the batter.
- A source of dietary fat, contributing to satiety.
- A beloved cultural staple for celebrations and daily enjoyment.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, it contains no 'queso' (cheese) in the Mexican sense; the 'cheese' refers to a fresh, mild, white Salvadoran cheese (like *queso fresco*) that is grated into the batter, giving it a subtle tang.
Full nutrition (USDA data · scales with serving)
| Water | 25.5 g |
| Energy | 374 kcal |
| Energy | 1564 kj |
| Protein | 7.1 g |
| Total lipid (fat) | 17.1 g |
| Ash | 2.4 g |
| Carbohydrate, by difference | 47.8 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 24.9 g |
| Sucrose | 24.1 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.59 g |
| Maltose | 0.23 g |
| Starch | 16.0 g |
| Calcium, Ca | 73.0 mg |
| Iron, Fe | 0.98 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 200 mg |
| Potassium, K | 350 mg |
| Sodium, Na | 510 mg |
| Zinc, Zn | 0.80 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.24 mg |
| Selenium, Se | 13.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.08 mg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.70 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 33.0 ug |
| Folic acid | 21.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 48.0 ug |
| Choline, total | 36.5 mg |
| Vitamin B-12 | 0.35 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 141 ug |
| Retinol | 135 ug |
| Carotene, beta | 81.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 584 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 41.0 ug |
| Vitamin E (alpha-tocopherol) | 0.96 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.09 mg |
| Tocopherol, gamma | 6.9 mg |
| Tocopherol, delta | 3.5 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.04 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 14.0 iu |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 11.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.6 g |
| SFA 4:0 | 0.16 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.17 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 2.4 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 1.6 g |
| SFA 20:0 | 0.05 g |
| SFA 22:0 | 0.04 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 6.8 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.10 g |
| MUFA 16:1 c | 0.09 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 6.6 g |
| MUFA 18:1 c | 4.7 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 4.4 g |
| PUFA 18:2 | 3.8 g |
| PUFA 18:2 n-6 c,c | 3.6 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.53 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.49 g |
| PUFA 18:3 n-6 c,c,c | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 2.0 g |
| Fatty acids, total trans-monoenoic | 1.9 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 1.9 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.15 g |
| Fatty acids, total trans-polyenoic | 0.15 g |
| Cholesterol | 59.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.21 g |
| Isoleucine | 0.30 g |
| Leucine | 0.65 g |
| Lysine | 0.50 g |
| Methionine | 0.28 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.37 g |
| Tyrosine | 0.23 g |
| Valine | 0.43 g |
| Arginine | 0.25 g |
| Histidine | 0.15 g |
| Alanine | 0.36 g |
| Aspartic acid | 0.59 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.20 g |
| Proline | 0.83 g |
| Serine | 0.45 g |
| Hydroxyproline | 0.00 g |
FAQ
Is Quesadilla Salvadoreña the same as a Mexican quesadilla?
No, they are completely different. A Mexican quesadilla is a savory dish of melted cheese in a tortilla, while the Salvadoran version is a sweet, cake-like quick bread.
What kind of cheese is used?
Traditionally, a fresh, mild, white cheese similar to queso fresco or requesón is used. It provides moisture and a subtle tang without being overly salty.
Can it be made gluten-free?
The traditional recipe uses all-purpose wheat flour. A gluten-free version would require a flour substitute blend, which would alter the classic dense texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.74 kcal/g · 8% calories from protein · 0.7 g fiber · 24.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.46 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.