Calories in Quesadillas: Nutrition Facts & Serving Sizes
Per 1 each quesadilla (180g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A quesadilla contains 294 calories per 100g. A full quesadilla (180g) delivers around 529 calories, 27.2g of protein, 43.2g of carbs, and 27.5g of fat. The protein content is solid, driven by the cheese filling, which also contributes 269mg of calcium per 100g. Sodium comes in at 745mg per 100g, reaching 1,341mg in a full quesadilla. The carb count (24g per 100g) comes primarily from the flour tortilla. Selenium is present at 20.8mcg per 100g, supporting antioxidant function. As a complete meal, a quesadilla provides a reasonable macro balance of protein, carbs, and fat, though the sodium and fat content are worth keeping in mind when tracking daily totals.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 each quesadilla (180g) | 529.2 | 27.2g | 43.2g | 27.5g | 3.1g |
| 100g | 294 | 15.1g | 24g | 15.3g | 1.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 294 | 15% |
| Protein | 15.1g | 30% |
| Total Fat | 15.3g | 20% |
| Saturated Fat | 6.2g | 31% |
| Trans Fat | 0.3g | |
| Total Carbohydrates | 24g | 9% |
| Dietary Fiber | 1.7g | 6% |
| Sugars | 1.9g | 4% |
| Sodium | 745mg | 32% |
| Cholesterol | 37mg | 12% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 6.2g | 2% |
| Trans Fat | 0.3g | 0% |
| Cholesterol | 37mg | 12% |
| Calcium | 269mg | 21% |
| Iron | 1.8mg | 10% |
| Potassium | 183mg | 4% |
| Vitamin A | 72mcg | 8% |
| Vitamin C | 0.1mg | 0% |
| Vitamin D | 0.2mcg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.2mcg | 8% |
| Magnesium | 25mg | 6% |
| Phosphorus | 313mg | 25% |
| Zinc | 1.4mg | 13% |
| Selenium | 20.8mcg | 38% |
| Folate | 81mcg | 20% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 4.2mg | 26% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Quesadillas
A quesadilla delivers a functional macronutrient balance of protein, carbs, and fat in a single serving. The protein content (15.1g per 100g) primarily comes from the cheese filling and contributes to muscle repair and satiety. A full quesadilla at 27.2g of protein makes it a reasonable post-workout or meal option for anyone trying to hit daily protein targets.
Calcium is a meaningful micronutrient in quesadillas due to the cheese content. At 269mg per 100g, a full quesadilla provides a significant contribution toward the daily calcium target, supporting bone density and muscle contraction.
The selenium content (20.8mcg per 100g) supports antioxidant defenses and thyroid function. Niacin (4.2mg per 100g) contributes to energy metabolism. Phosphorus (313mg per 100g) supports bone health and ATP production.
The carbohydrate content (24g per 100g) from the flour tortilla provides available energy, making quesadillas a practical pre- or post-workout meal option. The overall calorie density (294 per 100g) is moderate, but the full 529-calorie serving is a substantial meal that accounts for a significant portion of a typical daily calorie budget. Choosing lean fillings like chicken breast or black beans can improve the protein-to-calorie ratio.
Dietary Considerations
A standard quesadilla made with wheat flour tortillas is not gluten-free. It is vegetarian when made with cheese only, and not vegan. The carb content (24g per 100g) makes it unsuitable for strict ketogenic diets, though low-carb tortilla alternatives can reduce this. For weight loss, quesadillas are calorie-moderate but high in sodium. Adding lean protein like chicken or shrimp and increasing vegetable fillings can improve the nutritional density without drastically increasing calories. Portion size is the main lever for fitting quesadillas into a calorie-controlled plan.
Daily Intake (100g)
100g of quesadilla provides 15% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a quesadilla?
A full quesadilla (180g) contains about 529 calories. Per 100g, quesadilla has 294 calories.
Is a quesadilla good for weight loss?
A quesadilla can fit into a weight loss plan, but the full 529-calorie serving is substantial. Choosing smaller portions, lean protein fillings, and lighter cheese can help reduce the calorie load.
How much protein in a quesadilla?
A full quesadilla (180g) has about 27.2g of protein. Per 100g, quesadilla contains 15.1g of protein.
Is a quesadilla high in sodium?
Yes. A full quesadilla contains approximately 1,341mg of sodium, which is a large portion of the recommended daily limit of 2,300mg.
Is a quesadilla keto-friendly?
A standard quesadilla is not keto-friendly due to the flour tortilla (24g carbs per 100g). Using a low-carb or almond flour tortilla can make it more compatible with ketogenic diets.
What can I add to a quesadilla for more protein?
Adding chicken breast, shrimp, or black beans to a quesadilla significantly boosts the protein content. Chicken breast adds about 31g of protein per 100g with minimal extra calories.
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