1 serving (160 grams) contains 432 calories, 18.2 grams of protein, 19.5 grams of fat, and 45.1 grams of carbohydrates.
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Nutrition Information
Calories |
256.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.6 g | 14% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 27.6 mg | 9% | |
| Sodium | 582.4 mg | 25% | |
| Total Carbohydrates | 26.8 g | 9% | |
| Dietary Fiber | 2.0 g | 7% | |
| Sugars | 2.5 g | ||
| protein | 10.8 g | 21% | |
| Vitamin D | 7.6 mcg | 38% | |
| Calcium | 180.5 mg | 13% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 133 mg | 2% | |
* 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
Source of Calories
About Chicken quesadilla
A chicken quesadilla is a popular dish rooted in Mexican cuisine, consisting of a tortilla typically filled with seasoned, cooked chicken, melted cheese, and often other ingredients such as vegetables or spices. It is then folded and grilled or toasted until crispy. Chicken provides a rich source of lean protein, which aids in muscle repair, while the cheese contributes calcium for bone health. Depending on preparation, it may also provide dietary fiber from vegetables and whole-grain tortillas. A standard chicken quesadilla weighs approximately 200-300 grams and provides around 300-500 calories, depending on ingredients and portion size. It is relatively high in protein and fats, with trace amounts of vitamins like B6 and minerals such as phosphorus and zinc.
Health Benefits
- High in protein: The chicken provides around 25-30 grams of protein per serving, supporting muscle growth and repair.
- Rich in calcium: The cheese offers approximately 200-300 mg of calcium per serving, essential for healthy bones and teeth.
- Good source of zinc: Commonly found in chicken, zinc helps boost the immune system and aids in wound healing.
Dietary Considerations
Selection and Storage
Leftover chicken quesadillas can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or oven to maintain crispiness.
Common Questions About Chicken quesadilla Nutrition
Is a chicken quesadilla high in protein?
Yes, a chicken quesadilla is relatively high in protein due to the chicken and cheese. On average, a standard chicken quesadilla contains around 25-30 grams of protein, depending on the portion size and ingredients used, making it a good option for meeting daily protein requirements.
Can I eat a chicken quesadilla on a keto diet?
A traditional chicken quesadilla is not keto-friendly because the tortilla is typically made from high-carb flour. However, you can make it keto-compatible by using a low-carb tortilla or a cheese wrap, keeping the carbohydrate content within keto guidelines while maintaining the protein and fat balance.
What are the health benefits and concerns of eating a chicken quesadilla?
Chicken quesadillas are a good source of protein and calcium (from the cheese) and can provide energy due to their carbohydrate content. However, they can be high in saturated fat and sodium, especially when prepared with processed cheese and larger tortillas. Moderation and opting for healthier ingredients, such as whole-grain tortillas and reduced-fat cheese, can mitigate concerns.
What is the recommended portion size for a chicken quesadilla?
A single quesadilla made with one 8-inch tortilla, about 3-4 ounces of cooked chicken, and a moderate amount of cheese (1/4 cup) is a reasonable portion size. This typically provides approximately 400-500 calories, suitable for a meal depending on your dietary needs.
How does a chicken quesadilla compare to a beef quesadilla nutritionally?
A chicken quesadilla tends to be lower in saturated fat and calories compared to a beef quesadilla, depending on the cut of beef. Chicken is a leaner protein option, whereas beef may provide more iron. For a healthier option, choose grilled chicken and limit cheese and high-fat toppings in both cases.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Chicken quesadilla DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Calcium: Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsExplains the role of calcium, supplied by cheese in chicken quesadillas, in bone health and overall diet.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesProvides recommendations for incorporating nutrient-dense foods like grilled chicken and whole grain tortillas into a balanced diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
