Quesadilla, cheese only
Common food
Photo: Wikipedia
A golden, crispy tortilla filled with melted cheese, the classic quesadilla is a study in savory simplicity. The exterior offers a satisfying crunch, giving way to a gooey, stretchy interior of melted cheese. Despite its indulgent taste, a cheese-only version provides a solid protein boost from the dairy.
Calorie split: 17% protein · 36% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People adore the perfect contrast of textures—the crisp tortilla and the molten, savory cheese core. It's a beloved, customizable staple of casual dining and home cooking.
⚠️ Watch-outs & how to enjoy it better
The refined flour tortilla and cheese can cause a rapid blood-sugar spike and are high in saturated fat and sodium. To counteract this, use a whole-wheat or low-carb tortilla, opt for a lower-fat cheese, and pair it with a large side of non-starchy vegetables or a protein-rich bean salad to slow digestion.
Key benefits
- Good source of calcium for bone health
- Provides complete protein from cheese
- Quick and easy source of energy
- Can be a simple vehicle for other nutrient-dense fillings
- Familiar and comforting comfort food
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'quesadilla' literally translates to 'little cheesy thing' in Spanish.
Full nutrition (USDA data · scales with serving)
| Water | 39.0 g |
| Energy | 316 kcal |
| Protein | 13.4 g |
| Total lipid (fat) | 16.2 g |
| Carbohydrate, by difference | 28.6 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 348 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 291 mg |
| Potassium, K | 107 mg |
| Sodium, Na | 676 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 20.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.29 mg |
| Riboflavin | 0.29 mg |
| Niacin | 2.5 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 58.0 ug |
| Folic acid | 44.0 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 89.0 ug |
| Choline, total | 10.1 mg |
| Vitamin B-12 | 0.45 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 85.0 ug |
| Retinol | 85.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 5.0 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 4.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.5 g |
| SFA 4:0 | 0.30 g |
| SFA 6:0 | 0.16 g |
| SFA 8:0 | 0.12 g |
| SFA 10:0 | 0.26 g |
| SFA 12:0 | 0.36 g |
| SFA 14:0 | 1.1 g |
| SFA 16:0 | 4.2 g |
| SFA 18:0 | 1.7 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.26 g |
| MUFA 18:1 | 3.7 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.20 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 36.0 mg |
Amino acid profile (per 100g)
Estimated from Bread, salvadoran sweet cheese (quesadilla salvadorena) — USDA does not publish this profile for Quesadilla.
| 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
What is the best cheese for a quesadilla?
Oaxaca cheese is the traditional choice for its excellent melting and mild flavor. Monterey Jack, Chihuahua, or a mild cheddar are also great melting options.
How do I get a crispy tortilla without burning it?
Cook over medium heat with a thin layer of oil or butter. Press down gently with a spatula to ensure even contact and cook until the first side is golden, about 2 minutes, before flipping.
Can I make a quesadilla ahead of time?
You can assemble it, but it's best cooked fresh. If needed, cook it fully, let it cool, and reheat in a skillet or toaster oven to re-crisp the tortilla.
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 3.16 kcal/g · 17% calories from protein · 2.0 g fiber · 2.4 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: 6.32 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.