How healthy is cheese quesadilla?
Is cheese quesadilla healthy? Yes, in moderate portions. Cheese quesadilla scores 15/100 on the HowHealthyIs Score: 100 g provides 349 kcal, 14 g protein and 348 mg calcium. A cheese quesadilla is melted cheese folded in a toasted flour tortilla: a good source of calcium and protein, but energy-dense and low in fiber and vegetables. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Cheese quesadilla ranks higher than 15% of them.
Counts in favor (% daily value per 100 kcal)
- Protein8%
- Calcium8%
- Iron4%
- Vitamin A3%
- Fiber2%
- Magnesium2%
- Potassium1%
- Vitamin E0%
- Vitamin C0%
Counts against
- Saturated fat14%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 27 minus 22 = 5. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in cheese quesadilla?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 349 kcal | 611 kcal | |
| Protein | 14 g | 25 g | 49% |
| Carbohydrates | 28 g | 49 g | 18% |
| Fiber | 2 g | 3.5 g | 13% |
| Sugars | 2.1 g | 3.7 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 20 g | 35 g | 44% |
| Saturated fat | 9.5 g | 17 g | 83% |
| Omega-3 fats | 0.3 g | 0.5 g | |
| Vitamins | |||
| Vitamin A | 89 µg | 156 µg | 17% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.2 µg | 0.3 µg | 2% |
| Vitamin E | 0.2 mg | 0.3 mg | 2% |
| Vitamin K | 5.3 µg | 9.3 µg | 8% |
| Vitamin B12 | 0.5 µg | 0.9 µg | 36% |
| Folate | 90 µg | 158 µg | 40% |
| Minerals | |||
| Calcium | 348 mg | 608 mg | 47% |
| Iron | 2.3 mg | 4 mg | 22% |
| Potassium | 106 mg | 186 mg | 4% |
| Magnesium | 23 mg | 40 mg | 9% |
| Zinc | 1.5 mg | 2.6 mg | 24% |
| Sodium | 664 mg | 1161 mg | 50% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard cheese quesadilla?
We estimate cheese quesadilla from this standard recipe (one serving, about 175 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| 2 flour tortillas | 100 g |
| Shredded Mexican cheese blend | 70 g |
| Butter for the pan | 5 g |
Why is cheese quesadilla good for you?
- 25 g protein in 1 quesadilla, 49% of the daily value. Protein contributes to the maintenance of muscle mass.
- 608 mg calcium in 1 quesadilla, 47% of the daily value. Calcium is needed for the maintenance of normal bones.
- 158 µg folate in 1 quesadilla, 40% of the daily value. Folate contributes to normal blood formation.
Good ways to use it
- A quick lunch with a side salad or salsa
- Adding beans, peppers or spinach to the filling
What should you watch out for?
- High in saturated fat and salt for its size.
- Often eaten as a snack on top of a full meal.
What can you eat instead of cheese quesadilla?
Foods you can use the same way with a higher HowHealthyIs Score.