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Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | |
| Total fat | 14.1 g | 18% |
| Saturated fat | 7.3 g | 37% |
| Trans fat | 0.28 g | |
| Sodium | 690 mg | 30% |
| Total carbohydrate | 27.8 g | 10% |
| Fiber | 1.8 g | 6% |
| Protein | 13.2 g | 26% |
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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 290 kcal |
| ½ piece (half) | 50 g | 145 kcal |
| 1 piece (small) | 55 g | 160 kcal |
| 1 piece (thin) | 80 g | 232 kcal |
| 100 g | 100 g | 290 kcal |
| 1 piece (large) | 135 g | 392 kcal |
| 1 piece (jumbo) | 170 g | 493 kcal |
| 2 piece (double) | 200 g | 580 kcal |
Calculated from 290 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 290 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
Contains these allergens:
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
SATURATED
7.3g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.