Fast foods, quesadilla, with chicken
Whole food · Fast Foods
Photo: Wikipedia
A chicken quesadilla is a golden, griddled flour tortilla stuffed with melted cheese and shredded chicken, creating a crispy exterior that gives way to a gooey, savory filling. Each bite delivers a satisfying crunch followed by the rich, salty pull of cheese and the mild, savory flavor of the chicken. With 294 kcal and a solid 15g of protein per 100g, it's a surprisingly substantial and energy-dense handheld meal.
Calorie split: 21% protein · 33% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People love it for the irresistible combination of crispy, toasted tortilla and molten cheese, a texture and flavor profile that feels both indulgent and comforting. It's a versatile canvas that can be tailored with salsas, guacamole, or sour cream, making it a beloved staple in casual dining and Tex-Mex culture.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high sodium content from cheese and processed tortillas, which can contribute to water retention and isn't ideal for those managing blood pressure. The refined flour tortilla can also cause a rapid blood-sugar spike. To counteract this, pair your quesadilla with a fiber-rich side salad or avocado to slow digestion, and opt for a whole-wheat tortilla or load it with extra vegetables like spinach and peppers to boost fiber.
Key benefits
- Good source of complete protein from chicken and dairy
- Provides quick energy from carbohydrate-rich tortilla
- Contains calcium from melted cheese for bone health
- Portable and convenient for on-the-go meals
- Easily customizable with vegetables and spices
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'quesadilla' is a portmanteau of the Spanish words 'queso' (cheese) and 'tortilla', literally meaning 'little cheese tortilla'.
Full nutrition (USDA data · scales with serving)
| Water | 42.6 g |
| Energy | 294 kcal |
| Energy | 1228 kj |
| Protein | 15.1 g |
| Total lipid (fat) | 15.3 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 24.0 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 1.9 g |
| Sucrose | 0.00 g |
| Glucose | 0.43 g |
| Fructose | 0.40 g |
| Lactose | 0.53 g |
| Maltose | 0.43 g |
| Galactose | 0.08 g |
| Starch | 17.1 g |
| Calcium, Ca | 269 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 313 mg |
| Potassium, K | 183 mg |
| Sodium, Na | 745 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.27 mg |
| Selenium, Se | 20.8 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.18 mg |
| Niacin | 4.2 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 52.0 ug |
| Folic acid | 41.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 81.0 ug |
| Choline, total | 29.8 mg |
| Vitamin B-12 | 0.19 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 72.0 ug |
| Retinol | 70.0 ug |
| Carotene, beta | 23.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 271 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 5.0 ug |
| Vitamin E (alpha-tocopherol) | 0.29 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 8.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 2.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.2 g |
| SFA 4:0 | 0.14 g |
| SFA 6:0 | 0.11 g |
| SFA 8:0 | 0.07 g |
| SFA 10:0 | 0.18 g |
| SFA 12:0 | 0.21 g |
| SFA 14:0 | 0.71 g |
| SFA 15:0 | 0.08 g |
| SFA 16:0 | 2.9 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 1.6 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 14:1 | 0.05 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.17 g |
| MUFA 16:1 c | 0.14 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 3.4 g |
| MUFA 18:1 c | 3.2 g |
| MUFA 20:1 | 0.07 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 | 4.1 g |
| PUFA 18:2 | 3.6 g |
| PUFA 18:2 n-6 c,c | 3.4 g |
| PUFA 18:2 CLAs | 0.05 g |
| PUFA 18:3 | 0.46 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.45 g |
| PUFA 18:3 n-6 c,c,c | 0.00 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 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.32 g |
| Fatty acids, total trans-monoenoic | 0.24 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.21 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.08 g |
| Fatty acids, total trans-polyenoic | 0.08 g |
| Cholesterol | 37.0 mg |
Amino acid profile (per 100g)
Estimated from Fast foods, english muffin, with egg, cheese, and sausage — USDA does not publish this profile for Fast foods.
| Tryptophan | 0.16 g |
| Threonine | 0.52 g |
| Isoleucine | 0.54 g |
| Leucine | 0.98 g |
| Lysine | 0.75 g |
| Methionine | 0.29 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.41 g |
| Valine | 0.65 g |
| Arginine | 0.65 g |
| Histidine | 0.33 g |
| Alanine | 0.60 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.54 g |
| Proline | 0.90 g |
| Serine | 0.70 g |
FAQ
Is a chicken quesadilla a healthy meal?
It can be part of a balanced diet. It offers good protein but is often high in sodium and refined carbs. To make it healthier, use a whole-wheat tortilla, load it with vegetables, and pair it with a side of beans or a salad for extra fiber and nutrients.
How many calories are in a typical restaurant chicken quesadilla?
A full restaurant-style chicken quesadilla can range from 800 to over 1,200 calories, as they are often larger, use more cheese, and are cooked with additional oil or butter. The nutritional data provided is for a 100g portion, which is a smaller, more controlled serving.
What's the best way to reheat a leftover quesadilla?
For the best texture, reheat in a dry skillet over medium heat until the tortilla is crispy and the cheese is remelted. Avoid the microwave, which will make the tortilla soggy and chewy.
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 2.94 kcal/g · 20% calories from protein · 1.7 g fiber · 1.9 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: 4.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.