Are Quesadillas Healthy? Nutrition, Calories & Alternatives
Quesadilla nutrition facts per 100 g and per serving
Figures are for: Chicken quesadilla
| Nutrient | Per 100 g | Serving: one, 200 g |
|---|---|---|
| Calories | 248 kcal | 496 kcal |
| Energy (kilojoules) | 1,038 kJ | 2,075 kJ |
| Protein | 14 g | 28 g |
| Fat | 12 g | 24 g |
| incl. saturated | 5.5 g | 11 g |
| Total carbohydrates | 23 g | 45 g |
| incl. sugars | 1.5 g | 3 g |
| incl. fiber | 1.5 g | 3 g |
| Salt | 1.2 g | 2.4 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
248 kcal (1,038 kJ) per 100 g · P/F/C 14/12/23 g
Serving (one, 200 g) — 496 kcal (2,075 kJ) · Nutri-Score D
Per 100 g: sugar: low saturated fat: high salt: medium fiber: low
Partly. Quesadillas have real nutritional upsides, but overall they get grade D on the open 2023 Nutri-Score algorithm — better in small portions than as an everyday staple.
For
- Protein: 28 g per serving — 50% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 11 g per serving — 55% of the 20 g daily reference intake.
- Salt: 2.4 g per serving — 48% of the 5 g a day the WHO sets as the maximum.
A typical serving (one, 200 g) has 496 kcal, 28 g protein, 24 g fat and 45 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
A quesadilla is a tortilla with melted cheese and filling — quick and tasty, with most calories from cheese.
protein 23%fat 44%carbs 33%
Quesadilla calories by weight, 50–300 g
150 g of quesadilla has 372 calories and 200 g has 496. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 124 | 7 / 6 / 11 | 0.8 |
| 100 g | 248 | 14 / 12 / 23 | 1.5 |
| 150 g | 372 | 21 / 18 / 34 | 2.3 |
| 200 g — typical serving | 496 | 28 / 24 / 45 | 3 |
| 250 g | 620 | 35 / 30 / 56 | 3.8 |
| 300 g | 744 | 42 / 36 / 68 | 4.5 |
Free to reuse with a link to the source, CC BY 4.0
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Quesadilla: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Mushroom quesadilla | 228 | 10 / 11 / 23 |
| Chicken quesadilla | 248 | 14 / 12 / 23 |
| Beef quesadilla | 256 | 15 / 13 / 20 |
| Cheese quesadilla | 326 | 15 / 17 / 28 |
Quesadilla: what else is in it
They have 3 g of fiber per serving — roughly 12% of the 25 g a day most adults fall short of.
How much movement is one serving?
A serving (one, 200 g) is 496 kcal — roughly 2 h 42 min of easy walking or 62 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Quesadilla: swaps and alternatives
Quesadillas have a lot of saturated fat (5.5 g per 100 g), a fair amount of salt (1.2 g per 100 g) and almost no fiber (1.5 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Similar foods with a better grade than quesadilla
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 200 g, a typical serving of quesadilla.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sat. fat, g |
|---|---|---|---|---|---|
| Quesadilla | D | 496 | 28 | 3 | 11 |
| Chicken Shawarma | C | 430 | 22 | 2.6 | 6.4 |
Quesadilla vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Fish and Chips | 232 | 10 / 12 / 23 |
| Margherita Pizza | 245 | 11 / 9 / 32 |
| Quesadilla | 248 | 14 / 12 / 23 |
| BLT Sandwich | 256 | 8.6 / 16 / 20 |
| Poutine | 260 | 3.3 / 14 / 30 |
| Curry Puff | 265 | 5.8 / 16 / 26 |
| Egg Rolls | 270 | 5.6 / 14 / 30 |
FAQ
How many calories are in 100 g of quesadilla?
100 g of quesadilla has 248 calories, with 14 g protein, 12 g fat and 23 g carbohydrates (1.5 g fiber).
How many calories are in a serving of quesadilla?
A serving (one, 200 g) has 496 calories: 28 g protein, 24 g fat and 45 g carbs.
What are the macros of quesadillas?
Per 100 g: 14 g protein, 23 g carbs and 12 g fat. By calories that's about 23% protein, 33% carbs and 44% fat.
How long do you have to walk to burn a serving of quesadilla?
About 2 h 42 min of easy walking or 62 min of cycling for a 70 kg (154 lb) person — that's the 496 calories in a serving (one, 200 g).
How much fiber is in quesadillas?
100 g of quesadilla has 1.5 g of fiber; a serving (one, 200 g) has 3 g — 12% of the 25 g a day the WHO recommends.
How do the calories in quesadilla change with the type and cooking method?
Per 100 g it ranges from 228 kcal (mushroom quesadilla) to 326 kcal (cheese quesadilla); chicken quesadilla is in between, at 248 kcal.
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