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Nutrition Facts
Servings Per Recipe: 1
Serving Size: 1 serving
Amount Per Serving
  • Calories 298.2
  • Total Fat 14.2 g
  • Saturated Fat 8.5 g
  • Polyunsaturated Fat 0.2 g
  • Monounsaturated Fat 1.3 g
  • Cholesterol 30.5 mg
  • Sodium 1,036.4 mg
  • Potassium 86.0 mg
  • Total Carbohydrate 18.8 g
  • Dietary Fiber 8.5 g
  • Sugars 0.0 g
  • Protein 23.0 g
  • Vitamin A 17.6 %
  • Vitamin B-12 0.7 %
  • Vitamin B-6 2.0 %
  • Vitamin C 7.6 %
  • Vitamin D 0.4 %
  • Vitamin E 1.5 %
  • Calcium 75.2 %
  • Copper 5.2 %
  • Folate 1.6 %
  • Iron 9.8 %
  • Magnesium 1.4 %
  • Manganese 1.6 %
  • Niacin 1.4 %
  • Pantothenic Acid 0.9 %
  • Phosphorus 1.9 %
  • Riboflavin 1.7 %
  • Selenium 0.6 %
  • Thiamin 1.1 %
  • Zinc 0.8 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Cheese quesadilla

View the full Cheese quesadilla Recipe & Instructions
Submitted by: CINDYSUE48

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Cheese quesadilla

140 calories of Toufayan LC/LF Wraps, (1 serving)

106 calories of Kraft Mexican Style 4 Cheese Blend (2% Milk), (0.33 cup)

26 calories of Sour Cream, (1 tbsp)

18 calories of Butter, salted, (0.50 pat (1" sq, 1/3" high))

9 calories of Salsa, (2 tbsp)


Nutrition & Calorie Comments  

I use cooking spray, add no fat refried beans top it off with hot salsa. Submitted by:
MORALESAB

(11/1/14)
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The supposed protein content of this recipe makes no sense. The 1/3 cup of cheese accounts for a little less than 10g, so where's the other 13g of protein supposed to be coming from? At most 6g could come from the wrap, but that still leaves 7g of protein unaccounted for. Submitted by:
NEARLYNINA

(3/21/14)
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perfect for a low carb diet thank you Submitted by:
SML1122

(11/3/13)
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Looks great but Sodium: 1,036.4 mg pretty much says it all. Submitted by:
MRSENVIRO1

(5/14/13)
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awesome snack for people who have a hard time getting in the protein! Submitted by:
OOVIOLET

(5/10/13)
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why is there 1,036mg of sodium?? Submitted by:
ALMONDCOOKIES

(1/23/13)
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Lots of sodium Submitted by:
THESTEFANIEJ

(6/2/12)
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the kids love this and it is easy to make and easy to vary...it doesn't have to be low carb unless you want it to be! Submitted by:
HLCTEACHER

(3/1/12)
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Versitale to make your own and lower fat according to your own diet needs. Love it! (kids loved it too) Submitted by:
COLLINS0001

(7/9/11)
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18 g of carbs isn't low when Atkain's says no more then 20 g all day Submitted by:
LINDAJWOODS

(5/14/11)
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I make these with lowfat highfiber whole wheat tortillas, a spray of veg oil and add lowfat mozzerella and turkey pepperoni, mushrooms and green ppr or onion and dip into lowfat ranch dressing! I can enjoy these while my family eats take out pizza and no guilt comes with it and they taste great! Submitted by:
KMBRLY4

(7/2/10)
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Although I haven't actually tried this recipe yet it seems like a yummy one for a low-carb diet conscious eater. I'm on the corrective phase of a low-carb program, and the ECC is only 10.3 carbs which is within limits.
Submitted by:
BEINHAVE

(4/26/10)
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Yes--trying to cut back on sodium. I'll adjust with substituting lower sodium ingredients. Submitted by:
MILLIEBFIT

(1/25/10)
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How could I make this with less sodium? I know the cheese has a lot of sodium but over 1,000mg for this recipe. I might try it with chicken and less cheese and see how it goes. I love quesadillas Submitted by:
CONNIE462

(1/21/10)
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I think this sounds like a yummy snack! If it has too much sodium, change it to your plan. I love all of the ideas everyone is sharing. It looks to be very quick and easy too. Which in my opinion looks to me to be a win, win recipe! Thanks for sharing. Submitted by:
SUSANVERREE

(1/21/10)
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corn tortillas are a good whole grain choice. the calorie coun will need to be adjusted. two average corn tortillas are one serving of grains 100 cal Submitted by:
FISHIE3

(1/21/10)
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If you are like me and love salsa ( everyone loves to say "salsa" ) keep in mind that it is very low calorie and no fat at all so feel free to have a liberal helping. I will often cut back on the sour cream and load on the salsa :) Submitted by:
MOOTWO

(1/21/10)
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I make something similar only I browned ground turkey seasoned with some garlic powder, cumin and fresh pepper, used PAM spray on my pan, and added fresh pico de gallo inside--used Monterrey Jack cheese, served it with low fat refried black beans--it was a full meal Submitted by:
FAYBEE3

(1/21/10)
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You can use Butter flavored cooking spray if you are looking for the butter flavor but I totally agree the sodium is a little high. I use my quesadilla maker and I usually use cooking spray on it. Also you can use plain non fat yogurt instead of sour cream, can barely tell the difference. Submitted by:
JERRIB19

(1/21/10)
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I have been making this for years. Sometime I add pinto beans (a light layer) for extra protein and less cheese. Also, if you have a cast iron skillet or teflon pan or grill you don't need butter or oil to grill it. I never use either and they come out fine. Submitted by:
JOAN1237

(1/21/10)
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THANKS FOR THIS RECIPE, I AM TRYING TO EAT LOW CARB AND THIS SOUNDS VERY GOOD. I WILL TRY IT TODAY. Submitted by:
EVANIAN

(1/21/10)
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Why not use unsalted butter? Submitted by:
GRAMPIAN

(1/21/10)
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I make with peppers, onions, jalapenos (if you like spicy) chicken breast sauted together with a little cumin, cayenne pepper, paprika, chili powder, garlic.I put it on whole wheat wrap, add a bit low fat cheese and cover with another wrap and bake. MUCH less fat . This recipe's fat is a day's worth Submitted by:
MYDONNA13

(3/29/09)
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All this balony about too much sodium, fat and the like is what makes dieting soooo tedius. It's ONE meal. It's not every meal for the rest of your life, so lighten up, adapt it (if you must) but be a bit more grateful for what is a very tasty, very good meal idea! Make dieting FUN! Submitted by:
HAVEIT!

(3/26/09)
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I love these, but the amount of sodium in this one still makes it VERY unhealthy. Too much sodium is as bad for one in the long run as are too many carbs and too much fat. It just affects us in a different manner. A lifetime of excessive amounts of sodium will cause health problems. Submitted by:
ROGERSON44

(3/25/09)
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For those of you who are rating this one-star, or bad, please keep in mind that this is a low-carb recipe, NOT a low-fat. Anytime the fat content of a processed food is lowered, the carbs increase to compensate. Feel free to change the recipe to fit your needs, but do not bad cuz of amt. of fat. Submitted by:
GMCPB1016

(3/24/09)
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WOW thats a lot of sodium!! :/ Submitted by:
SONYA_J

(3/24/09)
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We loves these at my house, however there is a ton of sodium in this recipe. I use homemade salsa - much lower sodium, light sour cream, and I do add bell pepper, scallions, and diced tomatoes to the inside. In effort to get more whole grains, I use low carb whole wheat tortillas.
Pair w/salad.
Submitted by:
MRS4WHEELBOB

(3/24/09)
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seems like alot of sodium Submitted by:
GETFITNOWCJ

(3/24/09)
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Where are all the veggies. A little less cheese and more veggies and you would have fewer calories. As well as ommitting the butter for cooking spray. Submitted by:
MINXIE3

(3/24/09)
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These sounded great till I seen the sodium..not good for me. Anna Submitted by:
ACLINE9527

(3/24/09)
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I made several changes and they were delicious. I use wheat tortillas, 2% cheese, and low-fat sour cream. Also put a little onion, green pepper and chicken in with the cheese. Instead of using butter in a skillet bake them in the oven. Submitted by:
KATHYSEA

(3/24/09)
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Sounds great but way to much sodium. Submitted by:
MYGEORGE

(3/24/09)
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to save calories, I left off the sour cream and no butter. and used the 2% cheese. Submitted by:
KITT52

(3/24/09)
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Mission Hill makes a line of "carb balance" tortillas that are even better for this. The whole wheat variety only has 4 net carbs per tortilla and a nicer texture than most other whole wheat tortillas I've tried.

Definitely having this for lunch today though.
Submitted by:
LANEYMUNKERS

(3/15/09)
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