Quesadilla, chicken, with vegetables
Common food
Photo: Wikipedia
A quesadilla is a warm, golden-brown tortilla filled with melted cheese, tender chicken, and crisp vegetables, offering a satisfying crunch with a gooey, savory center. Each bite delivers a balanced blend of protein from the chicken and fiber from the veggies, making it a more substantial and nutritious take on the classic cheese-only version.
Calorie split: 17% protein · 42% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect harmony of textures—crispy tortilla, melted cheese, and juicy fillings—and its deep roots in Mexican cuisine, making it a comforting, customizable staple for any meal.
⚠️ Watch-outs & how to enjoy it better
The refined flour tortilla and cheese can cause blood-sugar spikes and are high in sodium and saturated fat. To counteract this, use a whole-wheat or low-carb tortilla, load up on non-starchy vegetables, and pair with a side of avocado or a fresh salad to add fiber and healthy fats.
Key benefits
- Good source of lean protein for muscle maintenance
- Provides dietary fiber from vegetable fillings
- Balanced macronutrient profile for sustained energy
- Quick and versatile meal option
- Can be customized with various vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'quesadilla' comes from the Spanish 'queso' (cheese) and the Aztec word 'tlaxcalli' (tortilla), literally meaning 'little cheesy tortilla'.
Full nutrition (USDA data · scales with serving)
| Water | 46.2 g |
| Energy | 270 kcal |
| Protein | 11.3 g |
| Total lipid (fat) | 12.1 g |
| Carbohydrate, by difference | 28.2 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 2.6 g |
| Calcium, Ca | 186 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 211 mg |
| Potassium, K | 141 mg |
| Sodium, Na | 592 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 18.7 ug |
| Vitamin C, total ascorbic acid | 8.9 mg |
| Thiamin | 0.29 mg |
| Riboflavin | 0.24 mg |
| Niacin | 3.4 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 57.0 ug |
| Folic acid | 43.0 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 87.0 ug |
| Choline, total | 18.2 mg |
| Vitamin B-12 | 0.21 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 42.0 ug |
| Retinol | 35.0 ug |
| Carotene, beta | 73.0 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 20.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 21.0 ug |
| Vitamin E (alpha-tocopherol) | 0.62 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.8 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 | 2.6 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.16 g |
| MUFA 18:1 | 3.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:3 | 0.26 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 | 29.0 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
Is a chicken quesadilla healthy?
It can be a balanced meal with protein from chicken and fiber from vegetables, but the calorie and fat content depends heavily on the amount of cheese and the type of tortilla used.
What's the best way to reheat a quesadilla?
Reheat in a dry skillet over medium heat for a few minutes per side to restore crispness, or in an oven at 350°F (175°C) for 10 minutes. Avoid the microwave, which makes the tortilla soggy.
Can I make it gluten-free?
Yes, simply use certified gluten-free corn or cassava flour tortillas instead of traditional wheat tortillas.
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 2.70 kcal/g · 17% calories from protein · 2.1 g fiber · 2.6 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: 4.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.