Restaurant, Mexican, cheese quesadilla
Whole food · Restaurant Foods
Photo: Wikipedia
A golden, crispy tortilla sandwiching a molten core of melted cheese, delivering a satisfying crunch followed by a rich, savory pull. Nutritionally, it's a calorie-dense, high-fat item that provides a significant protein boost, making it a substantial snack or light meal.
Calorie split: 17% protein · 26% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People adore the perfect textural contrast between the crispy, buttery tortilla and the gooey, stretchy cheese. It's a beloved, versatile staple of Mexican-American cuisine, perfect for dipping in salsa or guacamole.
⚠️ Watch-outs & how to enjoy it better
Its high fat and calorie content can be a concern for those monitoring intake, and the refined carbs may cause a blood-sugar spike. To counteract, pair it with a fiber-rich side salad or black beans, and practice portion control by enjoying a half as a snack.
Key benefits
- Excellent source of quick energy from fats and carbs.
- Good protein content for muscle maintenance.
- Simple, satisfying comfort food.
- Highly customizable with various fillings.
- Quick and easy to prepare.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'quesadilla' is a portmanteau of the Spanish words 'queso' (cheese) and 'tortilla', and its earliest forms were simply tortillas with cheese cooked over a fire.
Full nutrition (USDA data · scales with serving)
| Water | 33.8 g |
| Energy | 368 kcal |
| Energy | 1539 kj |
| Protein | 15.9 g |
| Total lipid (fat) | 23.1 g |
| Ash | 3.1 g |
| Carbohydrate, by difference | 24.1 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 2.2 g |
| Sucrose | 0.00 g |
| Glucose | 0.47 g |
| Fructose | 0.23 g |
| Lactose | 0.34 g |
| Maltose | 1.1 g |
| Galactose | 0.12 g |
| Starch | 18.6 g |
| Calcium, Ca | 430 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 347 mg |
| Potassium, K | 102 mg |
| Sodium, Na | 701 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.28 mg |
| Selenium, Se | 23.3 ug |
| Thiamin | 0.22 mg |
| Riboflavin | 0.32 mg |
| Niacin | 2.0 mg |
| Pantothenic acid | 0.38 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 52.0 ug |
| Vitamin B-12 | 0.99 ug |
| Vitamin A, RAE | 155 ug |
| Retinol | 155 ug |
| Vitamin A, IU | 518 iu |
| Vitamin E (alpha-tocopherol) | 0.61 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 1.3 mg |
| Tocopherol, delta | 0.38 mg |
| Tocotrienol, alpha | 0.05 mg |
| Tocotrienol, beta | 0.06 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 11.6 g |
| SFA 4:0 | 0.34 g |
| SFA 6:0 | 0.28 g |
| SFA 8:0 | 0.18 g |
| SFA 10:0 | 0.44 g |
| SFA 12:0 | 0.51 g |
| SFA 14:0 | 1.6 g |
| SFA 15:0 | 0.17 g |
| SFA 16:0 | 5.5 g |
| SFA 17:0 | 0.11 g |
| SFA 18:0 | 2.3 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 6.4 g |
| MUFA 14:1 | 0.15 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.27 g |
| MUFA 16:1 c | 0.22 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 5.9 g |
| MUFA 18:1 c | 5.1 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:2 n-6 c,c | 1.5 g |
| PUFA 18:2 CLAs | 0.09 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.16 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.95 g |
| Fatty acids, total trans-monoenoic | 0.79 g |
| TFA 16:1 t | 0.05 g |
| TFA 18:1 t | 0.73 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.17 g |
| Fatty acids, total trans-polyenoic | 0.17 g |
| Cholesterol | 52.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.19 g |
| Threonine | 0.54 g |
| Isoleucine | 0.68 g |
| Leucine | 1.4 g |
| Lysine | 1.1 g |
| Methionine | 0.39 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.82 g |
| Tyrosine | 0.61 g |
| Valine | 0.89 g |
| Arginine | 0.59 g |
| Histidine | 0.40 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.96 g |
| Glutamic acid | 3.9 g |
| Glycine | 0.37 g |
| Proline | 2.8 g |
| Serine | 0.87 g |
| Hydroxyproline | 0.00 g |
FAQ
What's the best cheese for a quesadilla?
A blend is ideal. Oaxaca or Chihuahua cheese melts beautifully for the classic 'cheese pull', while Monterey Jack adds creaminess. A little Cotija or queso fresco can be crumbled on top for a salty, fresh note.
Can I make a healthier version?
Absolutely. Use whole-wheat or low-carb tortillas, load it with veggies like sautéed peppers, onions, and spinach, and use a moderate amount of a lower-fat cheese. Baking or air-frying instead of pan-frying in butter also reduces fat.
Why does my quesadilla get soggy?
This often happens from wet ingredients. Pat vegetables like tomatoes or cooked mushrooms dry before adding them. Also, ensure your pan is hot enough when you start cooking to crisp the tortilla quickly.
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 3.68 kcal/g · 17% calories from protein · 1.7 g fiber · 2.2 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: 6.87 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.