Calorie guide · Mexican
Quesadillacalories and macros
One serving of Quesadilla has about 520 kcal, with 28 g protein, 40 g carbohydrates and 27 g fat. That is roughly 22% of calories from protein, 31% from carbs and 47% from fat.
Where the calories come from
- Protein28 g22%
- Carbs40 g31%
- Fat27 g47%
Two wheat tortillas are filled with 90 g of grilled chicken, 60 g of shredded cheese, bell pepper and onion, toasted until golden and served with salsa. A serving is roughly 520 kcal with 28 g of protein and 40 g of carbohydrates, and close to half of the calories come from its 27 g of fat, much of it from the cheese.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~350 g) | Share of calories |
|---|---|---|---|
| Calories | 149 kcal | 520 kcal | 100% |
| Protein | 8 g | 28 g | 22% |
| Carbs | 11.4 g | 40 g | 31% |
| Fat | 7.7 g | 27 g | 47% |
How many calories in 100 g of Quesadilla?
A typical serving of Quesadilla weighs about 350 g, so 100 g has about 149 kcal, 8 g protein, 11.4 g carbohydrates and 7.7 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 175 g | 260 | 14 g | 20 g | 13.5 g |
| 1 serving | 350 g | 520 | 28 g | 40 g | 27 g |
| 1½ servings | 525 g | 780 | 42 g | 60 g | 40.5 g |
| 2 servings | 700 g | 1040 | 56 g | 80 g | 54 g |
| 100 g | 100 g | 149 | 8 g | 11.4 g | 7.7 g |
| 200 g | 200 g | 297 | 16 g | 22.9 g | 15.4 g |
Vitamins and minerals in Quesadilla
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 4.5 g | 16% |
| Sugars | 6 g | – |
| Saturated fat | 13.5 g | 68% |
| Sodium | 1,500 mg | 65% |
| Potassium | 640 mg | 14% |
| Calcium | 600 mg | 46% |
| Iron | 4.6 mg | 26% |
| Vitamin C | 65 mg | 72% |
| Vitamin A | 200 µg | 22% |
| Vitamin D | 0.4 µg | 2% |
| Vitamin B12 | 0.9 µg | 38% |
Allergens in Quesadilla
- Gluten
- Milk
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Quesadilla fit?
A typical serving of Quesadilla is not tagged as vegetarian, vegan, gluten-free, keto, paleo or pescatarian. Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Quesadilla?
For a 70 kg adult, the 520 kcal in one serving is about 121 minutes of comfortable walking or 88 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 121 min |
| Brisk walk (about 5.5 km/h) | 88 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
A golden tortilla filled with chicken, melted cheese and peppers, a crispy Mexican meal high in protein.
- 2 Wheat Tortillas
- 90g Grilled Chicken
- 60g Shredded Cheese
- Bell Pepper, Onion
- Salsa
How to make it
- Slice the bell pepper and onion and cook them in a dry non-stick pan for 4 to 5 minutes until soft.
- Slice 90 g of grilled chicken; if it is raw, grill it first until cooked through with no pink inside.
- Lay one tortilla in the pan, scatter half of the 60 g of cheese, then the chicken and vegetables, then the rest of the cheese.
- Top with the second tortilla and cook over medium heat for 2 to 3 minutes until golden underneath.
- Flip carefully and cook 2 to 3 minutes more until the cheese has melted.
- Cut into wedges and serve with salsa.
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How to make it lighter
- Toast it in a dry non-stick pan instead of brushing the tortillas with butter or oil.
- Use less cheese and more chicken and peppers; a little sharp cheese still gives plenty of flavour.
- Serve it with salsa and a salad rather than sour cream to keep the meal lighter.
Lighter alternatives
More Mexican dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Quesadilla?
A typical serving of Quesadilla has about 520 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Quesadilla?
About 149 kcal. That is based on a typical serving of about 350 g with 520 kcal; the real figure changes with the recipe and how much oil is used.
Is Quesadilla high in protein?
Yes. With about 28 g of protein per serving (22% of its calories), Quesadilla is a good protein source.
Can I eat Quesadilla while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Quesadilla?
Roughly 121 minutes of comfortable walking for a 70 kg adult, or about 88 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Quesadilla vegetarian?
No. A typical serving of Quesadilla contains meat or fish.
Is Quesadilla gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Quesadilla lighter?
Toast it in a dry non-stick pan instead of brushing the tortillas with butter or oil. Use less cheese and more chicken and peppers; a little sharp cheese still gives plenty of flavour. Serve it with salsa and a salad rather than sour cream to keep the meal lighter.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (350 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.