EatBetterEatBetter
Foods ▾
Ready & Packaged FoodsVegetables & LegumesDesserts & ConfectioneryMeat & ProteinGrains & BakeryBeveragesMilk & DairyNatural & Other Foods

Ready & Packaged Foods

All →
Fast Food & RestaurantBurgers · Pizza · Doner & Wrap · Fried Sides · Restaurant Menu Items

Explore foods by category, subcategory or brand

CompareBrands
Tools ▾

Calorie Calculator

Work out your daily calorie needs

BMI Calculator

Body mass index from your height and weight

Food GuideCompareBlog
TR
Download on the App StoreGet it on Google Play
A folded flour tortilla with pale melted cheese visible at the edges, its surface marked with scattered golden-brown toasted patches and served on a plain plate.
●Low GI

Pan-Toasted Cheese Tortilla Calories

Source of protein and calcium

CALORIES · 100 G

290kcal

GI

48low

POTASSIUM · 100 G

155mg

FIBER · 100 G

1.8g

Quick answer

100 g of Pan-Toasted Cheese Tortilla has 290 calories. It contains 27.8 g of carbs, 13.2 g of protein, 14.1 g of fat and 1.8 g of fiber. Its 305 mg of Phosphorus covers 44% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Pan-Toasted Cheese Tortilla Nutrition Facts

Selected: 100 g

290

KCAL / 100G

Carbs

27.8g

· 10% DV

Protein

13.2g

· 26% DV

Fat

14.1g

· 18% DV

Fiber

1.8g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 38% · Protein 18% · Fat 44%

Pan-Toasted Cheese Tortilla nutrition facts table · 100 g

NutrientAmount% DV
Calories290 kcal
Total fat14.1 g18%
Saturated fat7.3 g37%
Trans fat0.28 g
Sodium690 mg30%
Total carbohydrate27.8 g10%
Fiber1.8 g6%
Protein13.2 g26%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

EatBetter

Log this food in EatBetter

100,000+ people use it

  • Get your daily calorie target
  • Snap your meal, log it in seconds
  • See every vitamin and mineral
QR code to get the EatBetter app

📸 Scan the code to get the app free.

The EatBetter app recognising potatoes, broccoli and salmon on a plate

How Many Calories in 1 Medium Pan-Toasted Cheese Tortilla?

ServingAmountCalories
1 piece (medium)100 g290 kcal
½ piece (half)50 g145 kcal
1 piece (small)55 g160 kcal
1 piece (thin)80 g232 kcal
100 g100 g290 kcal
1 piece (large)135 g392 kcal
1 piece (jumbo)170 g493 kcal
2 piece (double)200 g580 kcal

Calculated from 290 calories per 100 g.

Frequently Asked Questions About Pan-Toasted Cheese Tortilla

How do you make a pan-toasted cheese tortilla?

To make a pan-toasted cheese tortilla, place shredded cheese on a tortilla, fold it over, and cook it in a warm skillet until golden on both sides and the cheese melts. Medium heat helps the filling melt without scorching the tortilla.

What is the best cheese for a pan-toasted cheese tortilla?

A good melting cheese works best in a pan-toasted cheese tortilla. Cheddar gives it a fuller flavor, while Monterey Jack or mozzarella melts smoothly; combining cheeses can give you both flavor and a stretchy filling.

How do you stop cheese from leaking out of a pan-toasted cheese tortilla?

To keep cheese inside a pan-toasted cheese tortilla, avoid overfilling it and leave a clear edge around the filling. Fold the tortilla firmly and press the edges gently as it cooks so the cheese stays enclosed.

How do you make a pan-toasted cheese tortilla crispy?

For a crispy pan-toasted cheese tortilla, use a preheated skillet and cook over medium heat with little or no oil. Turn it once the first side is golden; too much oil or a low, slow cook can make it limp.

Can you use corn tortillas for a pan-toasted cheese tortilla?

Yes, corn tortillas can be used for a pan-toasted cheese tortilla, though they are less flexible than flour tortillas. Warm them first so they fold without cracking, and use a moderate amount of filling to keep them intact.

Is a pan-toasted cheese tortilla the same as a quesadilla?

A pan-toasted cheese tortilla is essentially prepared like a simple quesadilla: cheese is placed in a tortilla, which is folded and toasted in a pan. Quesadillas can also include other fillings, and their style varies across Mexican regions.

What can you add to a pan-toasted cheese tortilla?

You can add cooked peppers, onions, mushrooms, beans, or chicken to a pan-toasted cheese tortilla. Cook watery ingredients first and drain them well; excess moisture can make the tortilla soggy and prevent the cheese from melting evenly.

What should you serve with a pan-toasted cheese tortilla?

Serve a pan-toasted cheese tortilla with salsa, guacamole, or sour cream for dipping. A fresh salad or a bowl of soup also makes it a more complete meal, while keeping wet toppings on the side helps preserve its crisp texture.

How do you reheat a pan-toasted cheese tortilla without making it soggy?

Reheat a pan-toasted cheese tortilla in a dry skillet over medium-low heat, turning it until the center is warm and the outside crisps up. A microwave heats it quickly but tends to soften the tortilla.

Can you freeze a pan-toasted cheese tortilla?

Yes, you can freeze a pan-toasted cheese tortilla after it has cooled. Wrap it tightly to limit freezer burn, then thaw it in the refrigerator and reheat it in a skillet; the texture may be less crisp than when freshly made.

Pan-Toasted Cheese Tortilla Vitamins & Minerals

Vitamins

B12

0.72µg · 30% DV

B1

0.28mg · 23% DV

B2

0.22mg · 17% DV

Folate

58µg · 14% DV

Minerals

Phosphorus

305mg · 44% DV

Selenium

21µg · 38% DV

Calcium

335mg · 34% DV

Sodium

690mg · 30% DV

Potassium ⭐

155mg · 5% DV

Pan-Toasted Cheese Tortilla Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

13
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pan-Toasted Cheese Tortilla

To burn the 290 calories in 100 g:

🚶

72min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

39min

Cycling

🏊

34min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Pan-Toasted Cheese Tortilla?

A pan-toasted cheese tortilla is a simple Mexican-inspired dish: cheese is tucked into a corn or wheat tortilla, which is heated in a pan until the outside is lightly crisp and the filling melts. It is closely related to a quesadilla, and makes an easy breakfast, snack or light meal. Serve it hot, cut into wedges, with salsa, chopped tomato or a fresh salad; it also works well as a quick lunch in many English-speaking kitchens.

The cheese gives it protein and calcium, while the tortilla supplies most of the carbohydrates. A 100 g serving has 13.2 g of protein. For a lighter version, use a modest amount of cheese, toast it with little or no added oil, and pair it with vegetables.

How Nutritious Is Pan-Toasted Cheese Tortilla?

Nutrient density

Medium

48/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

40/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Pan-Toasted Cheese Tortilla Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Pan-Toasted Cheese Tortilla Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Pan-Toasted Cheese Tortilla Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Pan-Toasted Cheese Tortilla Fat Profile

SATURATED

7.3g

MONOUNSATURATED

3.7g

POLYUNSATURATED

1.5g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Pan-Toasted Cheese Tortilla

🧀vs🧴
Pan-Toasted Cheese Tortilla vs Hawthorn Vinegar272 kcal more per 100 g
→
🧀vs🌯
Pan-Toasted Cheese Tortilla vs Tantuni80 kcal more per 100 g
→
🧀vs🌯
Pan-Toasted Cheese Tortilla vs Chicken Wrap95 kcal more per 100 g
→
🧀vs🍫
Pan-Toasted Cheese Tortilla vs Protein Bar60 kcal fewer per 100 g
→

Foods Similar to Pan-Toasted Cheese Tortilla

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Have another question about Pan-Toasted Cheese Tortilla?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

EatBetter

Scan calories with your camera

Instant AI nutrition analysis

App StoreGoogle Play

Nutrition data compiled from USDA FoodData Central and scientific sources.