ON THE BORDER, cheese quesadilla
Whole food · Restaurant Foods
Photo: Wikipedia
This is a classic, golden-brown flour tortilla filled with a molten blend of melted cheeses, typically a mix of Monterey Jack and cheddar, grilled until crispy on the outside and gloriously gooey inside. Each bite offers a satisfying crunch followed by a rich, salty, and savory cheese pull, delivering a comforting and indulgent flavor profile. Nutritionally, it's a calorie-dense item primarily from fats and carbs, with a moderate protein boost from the cheese.
Calorie split: 17% protein · 25% carbs · 58% fat
↓ Full nutrition💚 Why it's loved
People adore it for the ultimate comfort-food experience: the irresistible contrast between the crispy, buttery tortilla and the warm, stretchy cheese center. It's a beloved staple of Tex-Mex cuisine, perfect for sharing, dipping in salsa or sour cream, and customizing with countless fillings.
⚠️ Watch-outs & how to enjoy it better
The dish is high in saturated fat, sodium, and refined carbs, which can contribute to blood sugar spikes and isn't ideal for those monitoring heart health or calorie intake. The flour tortilla is also a common source of gluten. To mitigate, pair it with a large side of fiber-rich vegetables or a simple salad to slow digestion, practice strict portion control, and consider using a whole-wheat tortilla if available.
Key benefits
- Provides a quick source of energy from carbohydrates and fats.
- Offers a good amount of protein from the cheese filling.
- Contains calcium from the dairy component for bone health.
- Simple and satisfying, often serving as a filling snack or light meal.
- Versatile base that can be customized with additional proteins or vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'quesadilla' comes from the Spanish 'queso' (cheese) and the diminutive suffix '-illa,' essentially meaning 'little cheesy thing,' and it originated in colonial Mexico as a simple way to use tortillas and cheese.
Full nutrition (USDA data · scales with serving)
| Water | 30.3 g |
| Energy | 394 kcal |
| Energy | 1648 kj |
| Protein | 16.9 g |
| Total lipid (fat) | 25.5 g |
| Ash | 3.1 g |
| Carbohydrate, by difference | 24.3 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 2.0 g |
| Sucrose | 0.00 g |
| Glucose | 0.66 g |
| Fructose | 0.18 g |
| Lactose | 0.18 g |
| Maltose | 0.93 g |
| Galactose | 0.07 g |
| Starch | 17.1 g |
| Calcium, Ca | 432 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 373 mg |
| Potassium, K | 95.0 mg |
| Sodium, Na | 677 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.25 mg |
| Selenium, Se | 23.6 ug |
| Thiamin | 0.23 mg |
| Riboflavin | 0.34 mg |
| Niacin | 2.0 mg |
| Pantothenic acid | 0.39 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 55.0 ug |
| Vitamin B-12 | 0.82 ug |
| Vitamin E (alpha-tocopherol) | 0.68 mg |
| Tocopherol, beta | 0.03 mg |
| Tocopherol, gamma | 1.4 mg |
| Tocopherol, delta | 0.35 mg |
| Tocotrienol, alpha | 0.06 mg |
| Tocotrienol, beta | 0.06 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 13.0 g |
| SFA 4:0 | 0.39 g |
| SFA 6:0 | 0.33 g |
| SFA 8:0 | 0.21 g |
| SFA 10:0 | 0.50 g |
| SFA 12:0 | 0.58 g |
| SFA 14:0 | 1.8 g |
| SFA 15:0 | 0.19 g |
| SFA 16:0 | 6.2 g |
| SFA 17:0 | 0.12 g |
| SFA 18:0 | 2.6 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 6.3 g |
| MUFA 14:1 | 0.16 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.31 g |
| MUFA 16:1 c | 0.25 g |
| MUFA 17:1 | 0.04 g |
| MUFA 18:1 | 5.8 g |
| MUFA 18:1 c | 5.3 g |
| MUFA 20:1 | 0.05 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 | 2.4 g |
| PUFA 18:2 | 2.1 g |
| PUFA 18:2 n-6 c,c | 1.8 g |
| PUFA 18:2 CLAs | 0.09 g |
| PUFA 18:3 | 0.21 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.20 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 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 | 0.64 g |
| Fatty acids, total trans-monoenoic | 0.50 g |
| TFA 16:1 t | 0.06 g |
| TFA 18:1 t | 0.44 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.14 g |
| Fatty acids, total trans-polyenoic | 0.14 g |
| Cholesterol | 59.0 mg |
FAQ
What is the best cheese for a cheese quesadilla?
A blend is ideal. Monterey Jack melts beautifully and is mild, while cheddar adds sharpness and color. Oaxaca cheese is a traditional Mexican choice known for its excellent melting and stringy quality.
How do I get a crispy tortilla without burning it?
Use medium heat, not high. A light brush of oil or butter on the outside of the tortilla helps. Cook until golden brown on one side (about 2-3 minutes), then flip carefully and cook the other side until the cheese is fully melted.
Can I make it healthier?
Yes. Use a whole-wheat or low-carb tortilla, reduce the cheese amount, and load it up with vegetables like spinach, bell peppers, or mushrooms. Serve with salsa or guacamole instead of sour cream.
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 3.94 kcal/g · 17% calories from protein · 2.2 g fiber · 2.0 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: 7.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.