Quesadilla, with vegetables
Common food
Photo: Wikipedia
A quesadilla with vegetables is a warm, griddled tortilla filled with melted cheese and a colorful mix of vegetables like bell peppers, onions, and spinach. The exterior is crisp and golden, while the interior is gooey and savory, offering a satisfying contrast of textures. Nutritionally, it provides a balanced source of energy from carbs and fats, with a modest protein boost from the cheese and vegetables.
Calorie split: 13% protein · 46% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory flavor and the satisfying pull of melted cheese. It's a versatile canvas that can be customized with endless vegetable and cheese combinations, making it a staple in casual Mexican and Tex-Mex cuisine.
⚠️ Watch-outs & how to enjoy it better
The cheese and refined flour tortilla can be high in saturated fat and sodium, and may cause blood-sugar spikes in some individuals. To counteract this, use whole-wheat tortillas for more fiber, load up on non-starchy vegetables, and pair it with a side of beans or a protein-rich salad to slow digestion.
Key benefits
- Provides a good source of dietary fiber from vegetables.
- Contains calcium from cheese for bone health.
- Offers a balanced mix of macronutrients for sustained energy.
- Vegetables add vitamins and antioxidants.
- Can be a quick and customizable meal.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'quesadilla' comes from the Spanish 'queso' (cheese) and the Nahuatl suffix '-illa', essentially meaning 'little cheesy thing'.
Full nutrition (USDA data · scales with serving)
| Water | 49.3 g |
| Energy | 253 kcal |
| Protein | 8.1 g |
| Total lipid (fat) | 11.3 g |
| Carbohydrate, by difference | 29.2 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 3.1 g |
| Calcium, Ca | 187 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 187 mg |
| Potassium, K | 128 mg |
| Sodium, Na | 524 mg |
| Zinc, Zn | 0.88 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 15.4 ug |
| Vitamin C, total ascorbic acid | 17.8 mg |
| Thiamin | 0.29 mg |
| Riboflavin | 0.23 mg |
| Niacin | 2.6 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 60.0 ug |
| Folic acid | 43.0 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 90.0 ug |
| Choline, total | 8.0 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 47.0 ug |
| Retinol | 33.0 ug |
| Carotene, beta | 146 ug |
| Carotene, alpha | 3.0 ug |
| Cryptoxanthin, beta | 40.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 37.0 ug |
| Vitamin E (alpha-tocopherol) | 0.68 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.6 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 | 2.4 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 16:1 | 0.11 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 2.1 g |
| PUFA 18:3 | 0.26 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 14.0 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
Are vegetable quesadillas healthy?
They can be a nutritious part of a balanced diet, especially when made with whole-wheat tortillas and loaded with vegetables. The key is to watch the portion size and type of cheese used.
What vegetables go best in a quesadilla?
Classic choices include bell peppers, onions, mushrooms, and spinach. Zucchini, corn, and jalapeños are also popular additions that hold up well when cooked.
How do you keep a quesadilla from getting soggy?
Ensure your vegetables are cooked and patted dry before adding them to the tortilla. Also, cook the quesadilla over medium-high heat 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 2.53 kcal/g · 13% calories from protein · 2.2 g fiber · 3.1 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: 4.09 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.