1 serving (150 grams) contains 350 calories, 20.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
552.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 63.1 mg | 21% | |
| Sodium | 1261.8 mg | 54% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 3.2 g | ||
| protein | 31.5 g | 63% | |
| Vitamin D | 78.9 mcg | 394% | |
| Calcium | 473.2 mg | 36% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 315.5 mg | 6% | |
* 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 Ham and cheese quesadilla
Ham and cheese quesadillas are a popular dish in Mexican and Tex-Mex cuisine, consisting of a tortilla filled with ham, cheese, and sometimes additional ingredients like vegetables. The tortillas are folded over, grilled, or toasted until the outside is crisp and the cheese melts. Nutritionally, they are a good source of protein from ham and cheese, carbohydrates from tortillas, and calcium from the dairy. Portions vary, but a typical serving provides around 300-400 calories, depending on the type and volume of ingredients, with moderate fat and sodium levels.
Health Benefits
- High-quality protein from ham and cheese supports muscle repair and growth.
- Calcium from cheese contributes to healthy bones and teeth, with one serving providing approximately 20-25% of the recommended daily value.
- Iron from ham aids in oxygen transport in the blood, supporting overall energy levels.
Dietary Considerations
Selection and Storage
Store cooked quesadillas in an airtight container in the refrigerator for up to 3 days. Reheat on a skillet or in the oven to preserve crispness.
Common Questions About Ham and cheese quesadilla Nutrition
How much protein and calories are in a ham and cheese quesadilla?
A typical ham and cheese quesadilla made with one medium tortilla, 2 ounces of ham, and 1/4 cup of shredded cheese contains around 300-400 calories and approximately 15-20 grams of protein. The exact values can vary depending on ingredients used, such as the tortilla type and cheese variety.
Can I eat a ham and cheese quesadilla on a keto or low-carb diet?
A standard ham and cheese quesadilla made with a flour tortilla is not ideal for a keto or strict low-carb diet, as a single tortilla can contain 20-30 grams of carbohydrates. To make it keto-friendly, use a low-carb or almond flour tortilla to reduce the carb content significantly while maintaining the fat and protein from the ham and cheese.
Is a ham and cheese quesadilla healthy?
A ham and cheese quesadilla can be a good source of protein and calcium, but it may also be high in saturated fat and sodium due to the processed ham and cheese. To make it healthier, opt for low-sodium ham, reduced-fat cheese, and a whole-grain tortilla to increase fiber and nutrient density.
How many quesadillas should I eat in one serving?
Typically, one medium-sized ham and cheese quesadilla is considered a single serving, especially when paired with a side like salad or vegetables. Depending on your calorie needs, you can adjust the portion size, but a single quesadilla provides a balanced amount of protein, carbs, and fat for most individuals.
How does a ham and cheese quesadilla compare to other quesadilla varieties?
Compared to options like chicken or vegetable quesadillas, a ham and cheese quesadilla is higher in sodium due to processed ham, but it tends to be quicker and easier to prepare. Chicken provides leaner protein, and vegetable options are lower in calories and fat. The choice depends on dietary preferences and health goals.
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.
