Quesadilla, chicken
Common food
Photo: Wikipedia
A golden, crispy flour tortilla folded around a molten core of melted cheese and tender, seasoned chicken. Each bite delivers a satisfying crunch giving way to a savory, gooey filling, with a balanced nutrition profile offering a solid protein boost alongside its comforting carbs and fats.
Calorie split: 20% protein · 38% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People adore the quesadilla for its perfect, simple harmony of textures—crisp exterior and melty interior—and its incredible versatility as a customizable canvas for countless fillings and dips.
⚠️ 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, use a whole-wheat tortilla, add fiber-rich veggies like spinach or peppers, and pair with a side salad or black beans to slow digestion.
Key benefits
- Good source of high-quality protein for muscle maintenance.
- Provides quick energy from carbohydrate-rich tortilla.
- Contains calcium from the cheese for bone health.
- Versatile base for adding vegetables and fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'quesadilla' is a blend of the Spanish word for cheese, 'queso,' and the diminutive suffix '-illa,' literally meaning 'little cheesy thing.'
Full nutrition (USDA data · scales with serving)
| Water | 43.2 g |
| Energy | 287 kcal |
| Protein | 14.4 g |
| Total lipid (fat) | 13.0 g |
| Carbohydrate, by difference | 27.3 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 185 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 235 mg |
| Potassium, K | 153 mg |
| Sodium, Na | 601 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 22.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.30 mg |
| Riboflavin | 0.25 mg |
| Niacin | 4.2 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 54.0 ug |
| Folic acid | 43.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 84.0 ug |
| Choline, total | 28.4 mg |
| Vitamin B-12 | 0.25 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 36.0 ug |
| Retinol | 36.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 6.0 ug |
| Vitamin E (alpha-tocopherol) | 0.57 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 7.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.1 g |
| SFA 4:0 | 0.12 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.14 g |
| SFA 14:0 | 0.45 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 3.6 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 3.6 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.27 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 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 | 43.0 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 traditional for its excellent melt and mild flavor, but Monterey Jack, cheddar, or a Mexican blend are common and effective substitutes.
How do you keep a quesadilla from getting soggy?
Cook it over medium-high heat to crisp the tortilla quickly, avoid overfilling with wet ingredients, and pat fillings like tomatoes or cooked chicken dry before adding.
Can quesadillas be made ahead and reheated?
Yes, they reheat well in a dry skillet or oven to re-crisp the tortilla; avoid microwaving if possible, as it will make the tortilla chewy and soft.
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 2.87 kcal/g · 20% calories from protein · 1.9 g fiber · 2.1 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: 3.93 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.