Quesadilla, NFS
Common food
Photo: Wikipedia
A quesadilla is a warm, golden-brown tortilla folded over a generous filling of melted cheese, often with optional meats or vegetables. The exterior is typically crisp from griddling, while the interior is gooey, savory, and rich. Nutritionally, it's a calorie-dense, high-protein and high-fat meal, providing substantial energy from its primary ingredients.
Calorie split: 17% protein · 36% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People adore the quesadilla for its perfect balance of crispy tortilla and molten, stretchy cheese, which delivers an immediate comfort-food satisfaction. Its versatility makes it a beloved staple for quick dinners, snacks, or party food, deeply rooted in Mexican culinary tradition.
⚠️ Watch-outs & how to enjoy it better
The high fat and refined carb content can lead to blood sugar spikes and may be too heavy for some diets. To counteract this, pair it with a fiber-rich side salad or black beans, and use whole-wheat tortillas or add extra vegetables to boost fiber and slow digestion.
Key benefits
- High in protein for muscle maintenance
- Good source of dietary fat for satiety
- Provides quick energy from carbohydrates
- Simple to prepare with minimal ingredients
- Highly customizable for different tastes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'quesadilla' comes from the Spanish 'queso' (cheese) and the diminutive '-illa,' literally meaning 'little cheesy thing,' though traditional Mexican versions sometimes omit cheese entirely.
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's the best cheese for a quesadilla?
Oaxaca cheese is traditional for its excellent melt and mild flavor, but Chihuahua, Monterey Jack, or a mild cheddar blend are also great choices for a good melt and stretch.
Can I make a quesadilla without a tortilla?
Yes, you can use a large mushroom cap, a lettuce wrap, or even a sweet potato slice as a low-carb base, though the classic texture will be different.
How do I keep my quesadilla from getting soggy?
Ensure your fillings are not overly wet, pat vegetables dry, and cook it on a hot, dry skillet or griddle to crisp the tortilla quickly before the cheese releases too much moisture.
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.