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)

30 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 love it! Here's what I do to lower the fat and carb content. Use cooking spray and a non-stick pan. Mission makes a 4net carb tortilla! Woot! and you can also find low fat chedder or shredded cheese mixes. Just cook longer at a lower temp for low fat cheeses to help them melt evenly! Submitted by:

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Not into low carb so I just used what I like and thought it was good. Submitted by:

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I used the HEB brand of low-carb wrap. Its 10 fiber for each tortilla! I skipped the salsa as tomatoes don't play nice with me. I added garlic salt. Fabulous! Thanks, Haveit! for sharing your wisdom that it is just ONE meal, not a life-long contract. Submitted by:

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Very delicious, simple to make , plus it gives me additional fiber Submitted by:

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I use fat free cheese and whole-wheat tortillas for this recipe. It's delicious! Submitted by:

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Low Carb??? I think not-- my carb limit is 20g/day. This is 18.8 g for one--what am I supposed to eat the rest of the day?? Submitted by:

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Sounds good, but when the carbs are higher than the's not a low carb meal IMO. Not knocking the food, but it should be truly low in carbs (5g) and high in fat or just be a Quesadilla Submitted by:

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

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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:

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perfect for a low carb diet thank you Submitted by:

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Looks great but Sodium: 1,036.4 mg pretty much says it all. Submitted by:

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awesome snack for people who have a hard time getting in the protein! Submitted by:

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why is there 1,036mg of sodium?? Submitted by:

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Lots of sodium Submitted by:

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the kids love this and it is easy to make and easy to doesn't have to be low carb unless you want it to be! Submitted by:

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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:

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18 g of carbs isn't low when Atkain's says no more then 20 g all day Submitted by:

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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:

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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.
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Yes--trying to cut back on sodium. I'll adjust with substituting lower sodium ingredients. Submitted by:

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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:

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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:

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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:

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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:

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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:

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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:

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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:

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