Cheese Quesadilla: Calories, Nutrition and Health Facts
A beloved Mexican staple combining melted cheese between toasted tortillas, offering satisfying protein and calcium in every bite.
Quick Nutrition Facts
Per 100g Cheese Quesadilla
| Nutrient | Amount |
|---|---|
| Calories | 275 kcal |
| Protein | 12.5g |
| Carbohydrates | 27g |
| Fiber | 1.8g |
| Sugars | 1.2g |
| Fat | 13.5g |
| Saturated Fat | 6.8g |
| Calcium | 258mg |
| Sodium | 485mg |
| Iron | 1.6mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Cheese quesadillas provide 26% of daily calcium needs and 12.5g protein per 100g. Using whole wheat tortillas adds 3-4g fiber and lowers glycemic impact. Pair with salsa or guacamole for antioxidants and healthy fats.
Myth Busters
MYTH #1: Quesadillas Are Always Unhealthy
TRUTH: Quesadilla nutrition depends on ingredients and preparation. Made with whole wheat tortillas, quality cheese, and minimal oil, they provide balanced macros with 12.5g protein and calcium for bone health. Add vegetables for extra nutrients.
MYTH #2: Cheese Causes Weight Gain
TRUTH: Cheese doesn't cause weight gain; excess calories do. The 13.5g fat in quesadillas promotes satiety, helping control appetite. Studies show full-fat dairy can support weight loss when consumed in appropriate portions.
MYTH #3: Quesadillas Have No Protein
TRUTH: A medium cheese quesadilla provides 25-31g protein, comparable to a chicken breast. The combination of cheese and whole wheat tortilla creates a complete protein profile with all essential amino acids. Excellent for muscle maintenance and recovery.
MYTH #4: Mexican Food Is Bad for Diabetes
TRUTH: Traditional Mexican foods like quesadillas can fit diabetic diets. Choosing whole wheat tortillas, adding fiber-rich beans or vegetables, and pairing with protein helps manage blood sugar. Portion control is key.
MYTH #5: Low-Fat Cheese Is Always Better
TRUTH: Low-fat cheese has fewer calories but often less protein and calcium. It may contain added starches affecting texture and taste. Full-fat cheese provides better satiety and fat-soluble vitamins A, D, E, K. Choose based on your goals and preferences.
MYTH #6: Quesadillas Are Just Empty Carbs
TRUTH: Beyond carbs, quesadillas provide 12.5g protein, 258mg calcium (26% DV), phosphorus, B vitamins, and zinc. The calcium supports bone health; protein aids muscle maintenance. Far from "empty," they're nutrient-dense when made properly.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 275 calories, 13.5g fat. Use whole wheat tortilla, low-fat cheese, minimal oil. Limit to 1 small (300-350 cal). |
| Muscle Gain |  | Excellent protein (12.5g/100g), carbs (27g) for recovery. Add chicken or beans for 35-45g protein per serving. |
| Diabetes Management | | Moderate GI with protein/fat slowing absorption. Choose whole wheat tortilla, add vegetables, limit to half serving. |
| PCOS Management | | Balanced protein/carbs ratio helps insulin sensitivity. Use whole wheat, add vegetables, pair with salad. |
| Pregnancy Nutrition | | Provides calcium for bone development, protein for growth. Ensure cheese is pasteurized; limit sodium. |
| Viral/Flu Recovery | | Easy to digest, provides protein for immune function, calcium for recovery. Zinc from cheese supports immunity. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Cheese Quesadilla
Cheese quesadillas have moderate glycemic impact due to the combination of carbs from tortillas balanced by protein and fat from cheese.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Blood Sugar Response
The protein and fat in cheese naturally slow carbohydrate absorption, but you can further improve glucose control:
- 🥑 Add guacamole or avocado slices - Healthy monounsaturated fats slow digestion
- 🫘 Include black beans or pinto beans - Adds 7-8g fiber per serving
- 🥬 Stuff with bell peppers, spinach, onions - Increases fiber and micronutrients
- 🍅 Pair with fresh salsa - Antioxidants and virtually no calories
Better tortilla choices: Whole wheat (GI 52-58), corn tortillas (GI 46-52), or low-carb tortillas (GI 30-35) for significantly better blood sugar control.
Cultural Significance
Quesadillas are one of Mexico's most iconic foods, with roots tracing back to the 16th century colonial period.
Mexican Origins:
- Name from Spanish "queso" (cheese) and Aztec "quesaditzin" (folded tortilla)
- Originally made with Oaxaca cheese and fresh corn tortillas
- Regional variations: Oaxaca uses quesillo cheese; Mexico City includes non-cheese fillings
- Traditional cooking: on comal (flat griddle) with minimal oil
In India:
- Gained popularity in the 2000s through Mexican restaurant chains
- Indian fusion: paneer quesadillas with mint chutney or tikka masala filling
- Growing trend: whole wheat and multigrain tortilla options
- Street food adaptation: similar to cheese paratha but with melted cheese texture
Global Adaptations:
- United States: added proteins (chicken, beef, shrimp), diverse cheese blends
- Vegetarian variations include mushrooms, zucchini, black beans
- Modern health versions: cauliflower tortillas, vegan cheese alternatives
Compare & Substitute
Cheese Quesadilla vs Similar Foods (Per 100g)
| Nutrient | 🧀 Cheese Quesadilla | 🌮 Cheese Taco | 🧀 Grilled Cheese | 🫓 Paneer Paratha |
|---|---|---|---|---|
| Calories | 275 kcal | 235 kcal | 312 kcal | 290 kcal |
| Carbs | 27g | 22g | 28g | 32g |
| Fiber | 1.8g | 2.4g | 1.2g | 2.1g |
| Protein | 12.5g | 10g | 13g | 8.5g |
| Fat | 13.5g | 12g | 18g | 14g |
| Calcium | 258mg | 185mg | 295mg | 165mg |
| Sodium | 485mg | 420mg | 580mg | 380mg |
| Best For | Balanced meal | Lower calorie option | High calcium | Indian fusion |
Frequently Asked Questions
Is cheese quesadilla healthy?
Cheese quesadillas can be healthy with smart ingredient choices. They provide 12.5g protein, 26% daily calcium, and B vitamins. Traditional preparation uses excessive oil and refined tortillas, adding unnecessary calories.
Healthy preparation: Use whole wheat or corn tortillas; quality cheese (not processed); brush oil instead of frying; add vegetables like peppers, spinach, mushrooms; pair with salsa or guacamole for nutrients. One small quesadilla (300-350 calories) fits balanced diets.
How many calories in cheese quesadilla?
A cheese quesadilla contains 275 calories per 100g. One medium quesadilla (200-250g) provides 550-690 calories depending on cheese amount, oil used, and tortilla size.
Calorie breakdown: Tortilla (140-180 cal); cheese (110-140 cal); cooking oil (40-80 cal). Save calories by using cooking spray instead of oil (saves 50-70 calories), low-fat cheese (saves 30-40 calories), or smaller tortilla (saves 60-80 calories).
Can diabetics eat cheese quesadilla?
Diabetics can eat cheese quesadillas with modifications. The protein and fat from cheese help moderate blood sugar impact from tortilla carbohydrates.
Diabetic-friendly tips: Use whole wheat or low-carb tortillas (reduces GI by 25-30%); limit to half a quesadilla (13-14g carbs); add fiber-rich black beans or vegetables; pair with leafy green salad; monitor blood sugar 2 hours after eating. The combination of protein (12.5g) and fat (13.5g) naturally slows glucose absorption.
Is cheese quesadilla good for weight loss?
Cheese quesadillas can support weight loss when modified and portioned appropriately. The 12.5g protein promotes satiety, and calcium may support fat metabolism.
Weight loss strategies: Use 6-inch whole wheat tortilla (saves 80-100 calories); reduced-fat cheese or use less cheese (saves 50-70 calories); cooking spray instead of oil (saves 60-80 calories); add vegetables for volume without calories; limit to one small quesadilla (300-350 total calories); pair with large salad. Fits 1,500-1,800 calorie weight loss plans.
How much protein in cheese quesadilla?
A cheese quesadilla provides 12.5g protein per 100g, primarily from cheese. One medium quesadilla (200-250g) offers 25-31g protein, meeting 40-50% of daily needs for most adults.
Boost protein further: Add grilled chicken (increases to 35-40g); include black beans (adds 7-8g); use high-protein cheese like paneer or cottage cheese; double the cheese portion (increases to 18-20g per 100g). Excellent post-workout meal for muscle recovery.
What cheese is best for quesadilla?
Best cheese by goal:
Traditional taste: Monterey Jack, Oaxaca, or Chihuahua cheese - authentic Mexican flavor, excellent melting
Weight loss: Part-skim mozzarella or reduced-fat Mexican blend - 30% fewer calories, still melts well
Muscle gain: Full-fat Cheddar or Colby Jack - higher protein (7-8g per ounce), rich flavor
Lactose intolerance: Aged Cheddar (naturally low lactose) or lactose-free Mexican blend
Best melting: Oaxaca, Monterey Jack, or Queso Quesadilla - creamy, stretchy texture
Can I eat quesadilla on a low-carb diet?
Traditional quesadillas are not low-carb (27g carbs per 100g). However, several modifications make them low-carb friendly:
Low-carb alternatives: Use low-carb tortillas (5-7g net carbs vs 25-30g); make "quesadilla" with cheese only (0g carbs); use cauliflower or almond flour tortillas (3-5g net carbs); create cheese crisps as "tortilla" (0g carbs). These modifications reduce carbs by 80-90% while maintaining satisfying cheesy flavor.
How do I make healthier quesadillas at home?
Healthier preparation steps:
- Tortilla: Choose whole wheat, corn, or low-carb options (saves 50-80 calories, adds 2-3g fiber)
- Cheese: Use reduced-fat or measure portions (1/4 cup = 28g, 110 calories)
- Cooking: Use cooking spray or dry skillet instead of oil (saves 60-80 calories)
- Fillings: Load vegetables - peppers, onions, spinach, mushrooms (adds nutrients, minimal calories)
- Protein: Add grilled chicken, black beans, or lean ground turkey (increases satiety, protein to 35-40g)
- Sides: Pair with fresh salsa, guacamole (healthy fats), and salad instead of sour cream
Result: Nutrient-dense 350-400 calorie meal with 30-35g protein, 5-7g fiber, and abundant vitamins.
