Quesadilla Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of quesadilla contains 255 calories, 12g protein, 24g carbs, and 12.5g fat. Quesadilla is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 255 kcal | 13% |
| Protein | 12.0g | 24% |
| Carbohydrates | 24.0g | 9% |
| Total Fat | 12.5g | 16% |
| Fiber | 1.5g | 5% |
| Sodium | 520.0mg | 23% |
| Potassium | 0.50mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 150.0mg | 833% |
| Magnesium | 1.8mg | 0% |
| Zinc | 240.0mg | 2182% |
| Vitamin C | 0.20mg | 0% |
| Vitamin A | 0.20mcg | 0% |
| Phosphorus | 60.0mg | 5% |
Is Quesadilla Good for You?
Quesadilla is a moderately nutritious option that offers solid protein content at 12g per 100g (24% Daily Value), making it is a satisfying choice for muscle maintenance and satiety. However, it is relatively high in sodium at 520mg (23% Daily Value) and contains modest amounts of fiber at just 1.5g. Overall, it is a decent balanced meal component when paired with vegetables and consumed in moderation.
Key Health Benefits of Quesadilla
Supports Muscle and Tissue Health — With 12g of protein per 100g serving, quesadilla provides substantial amino acids needed for muscle repair, immune function, and enzyme production throughout the body.
Delivers Quick Energy — At 255 calories per 100g, it is an energy-dense food that fuels physical activity and daily tasks without requiring excessive portion sizes for satiation.
Contributes Essential Minerals — Quesadilla contains notable amounts of phosphorus (60mg, 5% DV) and magnesium (1.8mg), which support bone health, energy metabolism, and nerve function.
Provides Digestive Support — The 1.5g of fiber per 100g aids digestive regularity and helps maintain stable blood sugar levels when consumed as part of a balanced meal.
Offers Accessible Nutrition — Its straightforward ingredient profile makes it is easy to customize with whole grains, lean proteins, and vegetables to enhance its overall nutritional profile.
How Does Quesadilla Compare?
Quesadilla stands out among Mexican-inspired dishes for its protein-to-calorie ratio, delivering 12g of protein at just 255 calories per 100g. When compared to a cheese enchilada of similar size, quesadilla typically offers lower sodium and comparable satiety, making it is a practical choice for those monitoring salt intake. Its balanced macronutrient composition makes it is more versatile for various dietary approaches than heavier fried alternatives.
Frequently Asked Questions
How many calories is in quesadilla?
Quesadilla contains 255 calories per 100g, or approximately 380-510 calories for a typical individual serving of 150-200g, depending on size and fillings used.
Is quesadilla good for weight loss?
Quesadilla can support weight loss when portioned mindfully, as its 12g of protein per 100g promotes fullness and reduces overall calorie intake. However, it is important to monitor total portions and avoid high-fat cheese and oil-heavy preparation methods that increase caloric density.
Does quesadilla contain iron?
Yes, quesadilla contains an exceptional 150mg of iron per 100g (833% Daily Value), making it is an excellent source for preventing anemia and supporting oxygen transport in the blood—though these values may reflect specific ingredient fortification.
Can I eat quesadilla on a low-sodium diet?
Quesadilla contains 520mg of sodium per 100g (23% Daily Value), which is moderate to high for low-sodium diets. Those restricting sodium should limit portion sizes or prepare homemade versions with reduced-salt cheese and no added salt to stay within dietary guidelines.
How should I store leftover quesadilla?
Leftover quesadilla is best refrigerated in an airtight container for up to 3-4 days, then reheated gently in a skillet or oven to restore crispness rather than microwaving, which can make it soggy.
How to Track Quesadilla Nutrition with Gram
The Gram app makes logging quesadilla effortless—simply snap a photo of your meal and our AI food recognition instantly identifies it and pulls complete nutritional data including protein, sodium, and calorie content. You’ll see exactly how quesadilla fits into your daily macro and micronutrient targets, helping you make informed dietary decisions without manual entry. Track multiple servings throughout the day and watch patterns emerge in your eating habits with detailed breakdowns tailored to your health goals.
Frequently Asked Questions
How many calories is in quesadilla?
Quesadilla contains 255 calories per 100g, or approximately 380-510 calories for a typical individual serving of 150-200g, depending on size and fillings used.
Is quesadilla good for weight loss?
Quesadilla can support weight loss when portioned mindfully, as its 12g of protein per 100g promotes fullness and reduces overall calorie intake. However, it is important to monitor total portions and avoid high-fat cheese and oil-heavy preparation methods that increase caloric density.
Does quesadilla contain iron?
Yes, quesadilla contains an exceptional 150mg of iron per 100g (833% Daily Value), making it is an excellent source for preventing anemia and supporting oxygen transport in the blood—though these values may reflect specific ingredient fortification.
Can I eat quesadilla on a low-sodium diet?
Quesadilla contains 520mg of sodium per 100g (23% Daily Value), which is moderate to high for low-sodium diets. Those restricting sodium should limit portion sizes or prepare homemade versions with reduced-salt cheese and no added salt to stay within dietary guidelines.
How should I store leftover quesadilla?
Leftover quesadilla is best refrigerated in an airtight container for up to 3-4 days, then reheated gently in a skillet or oven to restore crispness rather than microwaving, which can make it soggy.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track quesadilla and thousands of other foods with the Gram app.