Breakfast quesadilla

Breakfast

Item Rating: 63/100

1 serving (150 grams) contains 350 calories, 15.0 grams of protein, 20.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		555.6
% Daily Value*
Total Fat		31.7 g	40%
	Saturated Fat	12.7 g	63%
	Polyunsaturated Fat	0 g
Cholesterol		79.4 mg	26%
Sodium		952.4 mg	41%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		23.8 g	47%
Vitamin D		31.7 mcg	158%
Calcium		317.5 mg	24%
Iron		3.2 mg	17%
Potassium		396.8 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 285 cal (50.0%)

Protein: 95 cal (16.7%)

Carbs: 190 cal (33.4%)

About Breakfast quesadilla

Breakfast quesadilla is a versatile dish originating from Mexican cuisine, evolving globally to incorporate various ingredients like eggs, cheese, and vegetables. Typically served warm, it is made by layering fillings like scrambled eggs, spinach, and shredded cheese between tortillas, then grilling or pan-frying until crispy. It provides a balanced nutritional profile, often containing high-quality protein from eggs and cheese, dietary fiber from vegetables or whole-grain tortillas, and healthy fats depending on the preparation. A single quesadilla can deliver essential vitamins such as B12 from eggs and calcium from cheese, making it a convenient and nutrient-dense option for morning meals.

Health Benefits

• Rich source of protein: Eggs and cheese provide high-quality proteins that support muscle repair and growth.
• Excellent source of calcium: Cheese supplies calcium, promoting bone strength and dental health.
• Contains Vitamin B12: Eggs deliver Vitamin B12, essential for nerve function and the production of red blood cells.

Dietary Considerations

Allergens: Contains eggs, dairy, gluten (if non-gluten-free tortillas are used)

Suitable for: High-protein diets, vegetarian diets (if meat is excluded)

Not suitable for: Vegan diets, low-fat diets (depending on cheese and preparation), gluten-free diets (if regular tortillas are used)

Selection and Storage

Store leftover quesadilla in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or oven to retain its crisp texture.

Common Questions About Breakfast quesadilla Nutrition

How many calories and how much protein does a breakfast quesadilla typically have?

A traditional breakfast quesadilla made with eggs, cheese, and a tortilla contains around 300-500 calories and 15-20 grams of protein per serving. The exact values depend on the ingredients, such as the size of the tortilla and the type of cheese used.

Can I eat a breakfast quesadilla on a keto or low-carb diet?

A breakfast quesadilla can be made keto-friendly by using a low-carb tortilla (generally 4-6g net carbs per serving), eggs, and cheese while avoiding high-carb ingredients like beans or traditional flour tortillas. Standard quesadillas with flour tortillas may not be suitable for keto due to their high carbohydrate content.

What are the health benefits and concerns of eating a breakfast quesadilla?

Breakfast quesadillas can provide a good balance of protein, fats, and carbohydrates, offering sustained energy and satiety. However, concerns may include high sodium and saturated fat content if processed cheese or tortillas are used. Including vegetables like spinach or avocado can enhance its nutritional profile.

What is the ideal portion size for a breakfast quesadilla?

A portion size of one medium quesadilla made with a single tortilla (8 inches) and filled with eggs, cheese, and vegetables is generally a balanced meal for most adults. Adjust portion sizes or split into halves if pairing with a side, such as fruit or a salad.

How does a breakfast quesadilla compare to a breakfast burrito?

Compared to a breakfast burrito, a quesadilla typically has a slightly lower calorie and carbohydrate content since it uses one tortilla instead of two. However, both can be customized with similar fillings like eggs, cheese, and vegetables for a balanced meal.

Data Sources & Scientific References