1 serving (200 grams) contains 450 calories, 30.0 grams of protein, 20.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
529.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 70.6 mg | 23% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 41.2 g | 14% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3.5 g | ||
| protein | 35.3 g | 70% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 352.9 mg | 27% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 411.8 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
Source of Calories
About Turkey quesadilla
A turkey quesadilla is a Mexican-inspired dish that combines tortillas with turkey, cheese, and various fillings such as vegetables and spices. Originating in Mexican cuisine, quesadillas are versatile and can be adapted with regional or personal flavor preferences. Turkey is a lean protein source, ideal for those seeking lower-fat protein options compared to beef or pork. Combined with cheeses that provide calcium, and optional vegetables for fiber and additional nutrients, the turkey quesadilla is a balanced meal. Depending on the ingredients, it contains a moderate amount of carbohydrates from tortillas, protein from turkey, and essential fats from cheese, making it an energy-dense yet nutrient-rich dish. A standard serving typically provides around 250–350 calories, 15-20g of protein, and key micronutrients like selenium from turkey and calcium from cheese.
Health Benefits
- Turkey is rich in lean protein, which supports muscle repair and growth while being lower in saturated fat compared to other meats.
- Cheese is a source of calcium, which supports bone health and contributes to healthy teeth.
- Optional vegetable fillings such as bell peppers or spinach provide dietary fiber, aiding digestion and gut health.
Dietary Considerations
Selection and Storage
Store leftover turkey quesadillas in an airtight container in the refrigerator for up to 3 days; reheat in a skillet or oven for best texture.
Common Questions About Turkey quesadilla Nutrition
Is a turkey quesadilla high in protein?
A turkey quesadilla is relatively high in protein due to the turkey meat and cheese. On average, a single serving (1 quesadilla) provides about 25-30 grams of protein, depending on the portion size and type of cheese used. This makes it a great option for muscle recovery or maintaining a protein-rich diet.
Can I eat a turkey quesadilla on a low-carb or keto diet?
Traditional turkey quesadillas made with flour tortillas are not ideal for a keto diet as they contain 20-25 grams of carbs per tortilla. However, you can substitute regular tortillas with keto-friendly or low-carb tortillas to make it more suitable for these diets. You can also pile on turkey and cheese for an excellent protein and fat ratio.
What are the main health benefits of eating a turkey quesadilla?
Turkey quesadillas are packed with protein from turkey and cheese, making them great for muscle building and repair. Turkey is also rich in B vitamins like niacin and B6, which support energy metabolism. However, they can be high in calories, saturated fat, and sodium depending on ingredients, so moderation is key.
What is the recommended portion size for a turkey quesadilla?
The recommended portion size is typically one medium-sized quesadilla. This should provide around 350-500 calories, depending on the tortilla type, cheese, and added ingredients. Pairing it with a side of salad or veggies can help balance the meal and add additional nutrients.
How does a turkey quesadilla compare to a chicken quesadilla?
Turkey and chicken quesadillas are nutritionally similar, as both meats are lean protein sources. Turkey tends to have slightly fewer calories and less fat than chicken, but the difference is minor. Turkey might also provide more tryptophan, which supports serotonin production. The choice usually comes down to personal taste preference.
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.
