| Nutrient (per 100 g) | Quesadilla, cheese only | Empanada, chicken |
|---|---|---|
| Calories | 316 kcal | 309 kcal |
| Protein | 13.4 g | 12.6 g |
| Carbohydrates | 28.6 g | 27.4 g |
| Fat | 16.2 g | 16.5 g |
| Fibre | 2 g | 1.6 g |
| Sugar | 2.4 g | 2.1 g |
| Sodium | 676 mg | 460 mg |
All values per 100 g. Source: USDA FoodData Central.
Quesadilla, cheese only provides 316 kcal per 100 g, with 13.4 g of protein, 28.6 g of carbohydrates and 16.2 g of fat. 1 cup of Quesadilla, cheese only (95 g) provides about 300 kcal.
A fast summary built from the current nutrition profile per 100g.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 316 kcal |
| Protein | 13.4 g |
| Carbohydrates | 28.6 g |
| Fat | 16.2 g |
| Fiber | 2 g |
| Sugar | 2.4 g |
| Sodium | 676 mg |
USDA data · USDA FoodData Central
| Portion | Weight | Calories |
|---|---|---|
| 1 cup | 95 g | 300 kcal |
| 1 full circle | 120 g | 379 kcal |
| 1 half circle | 60 g | 190 kcal |
| 1 triangular piece | 30 g | 95 kcal |
| 100 g | 100 g | 316 kcal |
Portion weights: USDA FoodData Central
All values are computed from the per-100 g nutrition data (source: USDA).
A quesadilla is a classic Mexican dish consisting of a tortilla filled primarily with cheese and sometimes other ingredients, such as meat or vegetables, then grilled or toasted until the cheese melts. Originating in Mexico, quesadillas have evolved into numerous variations across the globe, often reflecting local tastes and ingredients. The simplicity of the cheese quesadilla allows it to be a versatile meal or snack option, beloved by many for its comforting flavors and satisfying texture. Nutritionally, a cheese quesadilla is relatively high in calories, primarily due to its cheese content, which contributes to a decent protein level while also being a source of fats. With approximately 316 calories per 100 grams, it offers about 13.4 grams of protein, making it a filling choice. However, it is also essential to consider portion sizes and balance it with other food groups to maintain a healthy diet. Cheese quesadillas can be a great addition to meals, especially when paired with fresh vegetables or beans for added nutrients.
A cheese-only quesadilla contains approximately 316 calories per 100 grams, making it a calorie-dense option primarily due to its cheese content.
While a cheese quesadilla can be part of a balanced diet, it's important to consider its calorie and fat content. It offers protein and calcium, but should be consumed in moderation, especially if you're watching your caloric intake.
Quesadillas should be stored in an airtight container in the refrigerator for up to 5-7 days. If frozen, they can last for about 3 months. Ensure they are completely cooled before storage to maintain texture.
Eating a cheese quesadilla provides a quick source of energy, protein, and calcium. It can be a satisfying meal or snack and, when paired with nutritious sides, can enhance your overall dietary intake.
Moderation is key; a serving size of one medium quesadilla (about 150g) is recommended, ideally enjoyed 1-2 times a week for a balanced diet.
1 cup of Quesadilla, cheese only (95 g) has about 300 kcal — 12.7 g protein, 27.2 g carbohydrates and 15.4 g fat (calculated from the USDA values per 100 g).
1 full circle of Quesadilla, cheese only (120 g) has about 379 kcal — 16.1 g protein, 34.3 g carbohydrates and 19.4 g fat (calculated from the USDA values per 100 g).
1 half circle of Quesadilla, cheese only (60 g) has about 190 kcal — 8 g protein, 17.2 g carbohydrates and 9.7 g fat (calculated from the USDA values per 100 g).
