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Vegetable Quesadillas

Vegetable Quesadillas

EverydayCooked

Vegetable quesadillas are a Mexican-inspired dish featuring a flour tortilla filled with melted cheese and sautéed vegetables such as bell peppers, onions, and zucchini, cooked until crispy. This versatile meal balances the fiber and vitamins from fresh vegetables with the protein and calcium of melted cheese, though calorie and sodium content can vary based on preparation methods. Commonly griddled or pan-fried, they are easily adapted to vegetarian diets and can be modified with whole-grain tortillas or reduced-fat cheese for lighter versions.

Macro Impact

A 1 quesadilla serving contains 304 calories, 13g protein, 35g carbs, and 15g fat.

Calorie Burn

How long would it take to burn off 304 calories?
Walking3.5 mph, moderate pace
1 hour 11 min
YogaModerate effort, gentle pace
51 min
SwimmingModerate effort, freestyle
39 min
Biking12-14 mph, moderate effort
31 min
StairsStair climbing, moderate pace
35 min
Running5 mph (12 min/mile)
26 min

Nutrition Facts

Serving size1 quesadilla (125 g)
Amount per serving
Calories304
% Daily Value*
Total Fat15g
19%
Saturated Fat6g
31%
Trans Fat0.4g
Polyunsaturated Fat3g
Monounsaturated Fat5g
Cholesterol38mg
13%
Sodium650mg
28%
Total Carbohydrate35g
13%
Dietary Fiber4g
13%
Total Sugars4g
Includes Added Sugars0g
0%
Protein13g
Vitamin D0mcg
0%
Calcium188mg
14%
Iron2mg
10%
Potassium313mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
35 / 275 g
13%
Fiber
4 / 28 g
13%
Sugars
4 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
15 / 78 g
19%
Monounsaturated
5 / 31 g
16%
Polyunsaturated
3 / 23 g
14%
Saturated
6 / 23 g
27%
Trans
0 g
Cholesterol
38 / 300 g
13%
Omega 3
0 / 5 g
0%
Omega 6
3 / 19 g
18%
Omega 9
0 g
Protein
Protein
13 / 80 g
16%
Amino Acids
Histidine
0 / 3 g
9%
Isoleucine
1 / 2 g
32%
Leucine
1 / 3 g
27%
Lysine
1 / 2 g
32%
Methionine
0 / 1 g
20%
Phenylalanine
0 / 2 g
24%
Threonine
0 / 1 g
40%
Tryptophan
0 / 0 g
43%
Valine
1 / 2 g
31%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
22%
Riboflavin, B2
0 / 1 mg
21%
Niacin, B3
3 / 15 mg
17%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
10%
Biotin, B7
3 / 30 mcg
8%
Cobalamin, B12
1 / 2 mcg
26%
Folate
38 / 400 mcg
9%
Vitamin A
125 / 800 mcg
16%
Vitamin C
4 / 83 mg
5%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
19 / 105 mcg
18%
Minerals
Calcium
188 / 1k mg
19%
Copper
0 / 1 mg
14%
Iron
2 / 13 mg
14%
Magnesium
25 / 370 mg
7%
Manganese
0 / 2 mg
18%
Phosphorous
188 / 700 mg
27%
Potassium
313 / 3k mg
10%
Selenium
13 / 55 mcg
23%
Sodium
650 / 2.3k mg
28%
Zinc
1 / 10 mg
13%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
25 / 150 mcg
17%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
56 g
Caffeine
0 mg
Choline
25 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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