1 serving (150 grams) contains 300 calories, 10.0 grams of protein, 10.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
476.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.8 mg | 7% | |
| Sodium | 634.9 mg | 27% | |
| Total Carbohydrates | 63.5 g | 23% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 3.2 g | ||
| protein | 15.9 g | 31% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 317.5 mg | 24% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 238.1 mg | 5% | |
* 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 Corn quesadilla
A corn quesadilla is a traditional dish from Mexican cuisine made by filling a corn tortilla with cheese, vegetables, or meats, then folding and cooking it until crispy. Corn tortillas are a staple in Latin America, known for being naturally gluten-free and rich in complex carbohydrates. The filling of a quesadilla can vary, allowing for a versatile nutritional profile that may include protein from cheese or meat, fiber from vegetables, and micronutrients like calcium and vitamin D from the dairy. Corn itself is a good source of B vitamins like thiamin and folate, as well as magnesium and selenium, supporting energy metabolism and cellular health. The dish is customizable, making it a balanced meal option when paired with fresh salsa or guacamole for healthy fats and antioxidants.
Health Benefits
- Rich in B vitamins such as thiamin and folate, which help support energy production and brain function.
- Contains magnesium from corn tortillas, essential for muscle function and maintaining bone density.
- Provides calcium and vitamin D from cheese, crucial for bone health and nerve signaling.
Dietary Considerations
Selection and Storage
Store cooked quesadillas in an airtight container in the refrigerator for up to 3 days. Reheat on a skillet for crispness.
Common Questions About Corn quesadilla Nutrition
Is a corn quesadilla high in protein?
A corn quesadilla contains moderate protein, primarily from the cheese filling. On average, a single quesadilla made with corn tortillas and cheese offers about 8-12 grams of protein, depending on the type and quantity of cheese used. Adding extra protein sources like chicken or beans can significantly increase this value.
Can I eat a corn quesadilla on a keto diet?
Corn tortillas are relatively high in carbs, with one small corn tortilla containing about 12 grams of carbohydrates, making traditional corn quesadillas not ideal for a strict keto diet. However, for a low-carb alternative, you can substitute with keto-friendly tortillas made from almond or coconut flour.
What are the health benefits and concerns of eating a corn quesadilla?
Corn tortillas are a good source of fiber and contain essential nutrients like magnesium and B vitamins, while the cheese provides calcium and protein. However, quesadillas can be high in saturated fat and sodium, especially if made with processed cheese or added toppings like sour cream. Opting for whole-grain corn tortillas and using moderate amounts of cheese can make this meal healthier.
What is the recommended portion size for a corn quesadilla?
A typical serving size is one to two quesadillas, depending on the size of the tortillas and your daily calorie needs. A single small quesadilla provides roughly 200-300 calories, but the addition of toppings like guacamole, meat, or sour cream will increase the calorie count.
How does a corn quesadilla compare to a flour quesadilla?
Corn tortillas are generally lower in calories and fat than flour tortillas and are a better source of fiber and whole grains. However, flour tortillas are softer and more pliable for folding. If you’re looking for a slightly healthier option, corn tortillas are recommended, especially for those avoiding refined grains.
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.
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.
