Quesadilla, cheese only: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
The ultimate simple comfort food, featuring a warm tortilla filled with gooey melted cheese, grilled to golden perfection. --- RECIPE --- Servings: 1-2 Prep Time: 10 minutes Ingredients: - 2 large flour tortillas - 1 1/2 cups shredded Monterey Jack cheese - 1 tbsp butter or oil - Salsa and sour cream for serving Instructions: 1. Heat a non-stick skillet over medium heat. Add butter or oil. 2. Place one tortilla in the skillet. Sprinkle half the cheese over the tortilla. 3. Place the second tortilla on top. Cook for 2-3 minutes until the bottom is golden brown. 4. Carefully flip the quesadilla. Cook for another 2-3 minutes until the second side is golden and cheese is melted. 5. Remove from skillet, slice into wedges, and serve with salsa and sour cream.
Per 100g reference serving, Quesadilla, cheese only provides 316 kcal of energy, 13.4g protein (17% of calories), 28.6g total carbohydrates (36% of calories, including 2g dietary fiber and 2.41g sugars), and 16.2g total fat (47% of calories).
Vitamins Profile in Quesadilla, cheese only (Per 100g)
Track how Quesadilla, cheese only contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.45 µg | 18.8% DV |
| Vitamin A (RAE) | 85 µg | 9.4% DV |
| Vitamin E (Alpha-Tocopherol) | 0.18 mg | 1.2% DV |
| Vitamin K (Phylloquinone) | 4.9 µg | 4.1% DV |
| Vitamin B1 (Thiamin) | 0.292 mg | 24.3% DV |
| Vitamin B2 (Riboflavin) | 0.292 mg | 22.5% DV |
| Vitamin B3 (Niacin) | 2.5 mg | 15.6% DV |
| Vitamin B6 (Pyridoxine) | 0.06 mg | 3.5% DV |
| Total Folate (Vitamin B9) | 58 µg | 14.5% DV |
| Folate (Dietary Folate Equivalents) | 89 µg | 22.2% DV |
| Natural Food Folate | 14 µg | 3.5% DV |
| Choline | 10.1 mg | 1.8% DV |
| Preformed Retinol | 85 µg | 9.4% DV |
| Lutein + Zeaxanthin | 5 µg | 0.1% DV |
Minerals & Electrolytes in Quesadilla, cheese only (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.05 mg | 11.4% DV |
| Calcium (Ca) | 348 mg | 26.8% DV |
| Magnesium (Mg) | 23 mg | 5.5% DV |
| Potassium (K) | 107 mg | 2.3% DV |
| Zinc (Zn) | 1.69 mg | 15.4% DV |
| Selenium (Se) | 20.5 µg | 37.3% DV |
| Phosphorus (P) | 291 mg | 23.3% DV |
| Copper (Cu) | 0.063 mg | 7% DV |
| Sodium (Na) | 676 mg | 29.4% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.2 g | 12.5% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.48 g | 10.6% DV |
| Monounsaturated Fat (MUFA) | 3.48 g | 11.6% DV |
| Polyunsaturated Fat (PUFA) | 1.7 g | 8.5% DV |
| Saturated Fat (SFA) | 8.45 g | 42.3% DV |
| Dietary Cholesterol | 36 mg | 12% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Quesadilla, cheese only contains 316 calories (kcal), 13.4g of protein, 28.6g of carbohydrates (2g fiber, 2.41g total sugars), and 16.2g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Quesadilla, cheese only has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of 9.94 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Quesadilla, cheese only: Milk, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Quesadilla, cheese only by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.