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Vegetarian Cheese Quesadilla Calories
Cheese-and-vegetable tortilla dish providing protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Vegetarian Cheese Quesadilla (180 g) has 464 calories. That works out to 258 calories per 100 g. It contains 44.5 g of carbs, 21.2 g of protein, 22.3 g of fat and 4.7 g of fiber. Its 423 mg of Phosphorus covers 60% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Vegetarian Cheese Quesadilla Nutrition Facts
Selected: 1 piece (medium) · 180 g
464
KCAL / 180G
Carbs
44.5g
· 16% DV
Protein
21.2g
· 42% DV
Fat
22.3g
· 29% DV
Fiber
4.7g
· 17% 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%
Vegetarian Cheese Quesadilla nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 464 kcal | |
| Total fat | 22.3 g | 29% |
| Saturated fat | 10.98 g | 55% |
| Trans fat | 0.32 g | |
| Sodium | 963 mg | 42% |
| Total carbohydrate | 44.5 g | 16% |
| Fiber | 4.7 g | 17% |
| Protein | 21.2 g | 42% |
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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How Many Calories in 1 Medium Vegetarian Cheese Quesadilla?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 464 kcal |
| 1 piece (quarter) | 45 g | 116 kcal |
| 1 piece (small) | 90 g | 232 kcal |
| 1 piece (half) | 90 g | 232 kcal |
| 100 g | 100 g | 258 kcal |
| 1 piece (medium) | 140 g | 361 kcal |
| 1 piece (large) | 180 g | 464 kcal |
| 1 serving (medium) | 180 g | 464 kcal |
| 1 piece (extra large) | 240 g | 619 kcal |
Calculated from 258 calories per 100 g.
Frequently Asked Questions About Vegetarian Cheese Quesadilla
What is a vegetarian cheese quesadilla?
A vegetarian cheese quesadilla is a folded tortilla filled with cheese and, often, vegetables, then cooked until the tortilla browns and the cheese melts. It is commonly served hot, cut into wedges, with a dip or salsa.
How do you make a vegetarian cheese quesadilla?
To make a vegetarian cheese quesadilla, spread grated cheese and cooked vegetables over half a tortilla, fold it over, and cook in a lightly oiled pan. Turn it once the underside is golden and remove it when the cheese has melted.
Where did the vegetarian cheese quesadilla come from?
The vegetarian cheese quesadilla is based on a Mexican dish: “quesadilla” refers to a tortilla preparation traditionally associated with cheese. Fillings and cooking styles vary across Mexico, while versions with vegetables are common beyond its borders.
What cheese melts best in a vegetarian cheese quesadilla?
A mild, good-melting cheese works best in a vegetarian cheese quesadilla because it binds the filling without overpowering the vegetables. Monterey Jack or Oaxaca cheese are common choices; mozzarella also melts well, though its flavor is milder.
What vegetables can you put in a vegetarian cheese quesadilla?
Bell peppers, onions, mushrooms, spinach, and corn all work in a vegetarian cheese quesadilla. Cook vegetables with excess moisture first and let them cool slightly, so they do not make the tortilla soggy or stop the cheese from melting evenly.
How do you stop a vegetarian cheese quesadilla from getting soggy?
Keep a vegetarian cheese quesadilla from getting soggy by cooking watery vegetables before adding them and using a moderate amount of filling. Cook the folded tortilla in a preheated pan, rather than covering it with wet ingredients or sauce.
What do you serve with a vegetarian cheese quesadilla?
Serve a vegetarian cheese quesadilla with salsa, guacamole, or a crisp salad. Beans or rice can make it a more substantial meal, while adding dips on the side keeps the tortilla from becoming soggy.
Can you assemble a vegetarian cheese quesadilla ahead of time?
Yes, you can prepare the vegetables and grate the cheese for a vegetarian cheese quesadilla ahead of time. Keep the components refrigerated separately and assemble just before cooking; pre-assembled tortillas can soften as the filling releases moisture.
How do you reheat a vegetarian cheese quesadilla?
Reheat a vegetarian cheese quesadilla in a dry skillet over low-to-medium heat, turning it once so the tortilla crisps without burning. A microwave melts the cheese quickly but usually leaves the tortilla softer.
Can you freeze a vegetarian cheese quesadilla?
Yes, a vegetarian cheese quesadilla can be frozen after it has cooled. Wrap individual portions well to prevent freezer burn, then reheat from thawed in a skillet for a crisper tortilla and evenly melted filling.
Vegetarian Cheese Quesadilla Vitamins & Minerals
Vitamins
B12
0.81µg · 34% DV
B2
0.4mg · 31% DV
B1
0.36mg · 30% DV
B3
3.24mg · 20% DV
Minerals
Phosphorus
423mg · 60% DV
Selenium
29µg · 53% DV
Calcium
459mg · 46% DV
Sodium
963mg · 42% DV
Potassium ⭐
369mg · 11% DV
Vegetarian Cheese Quesadilla Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetarian Cheese Quesadilla
To burn the 464 calories in 1 piece (medium) (180 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.
What is Vegetarian Cheese Quesadilla?
A Vegetarian Cheese Quesadilla is a tortilla folded or layered with cheese and vegetables, then toasted in a pan until the outside is golden and the cheese melts. It is a vegetarian take on the Mexican quesadilla, made here with Turkish kaşar, a mild, savoury cheese that melts well; peppers and onions are common vegetable additions.
The contrast is crisp tortilla outside and soft, gooey filling inside. Enjoy it as a quick lunch or a substantial snack, with salad or salsa alongside. Cheese contributes protein and calcium, while the tortilla supplies much of the carbohydrate. For a lighter serving, add plenty of vegetables and use only a little oil when cooking.
How Nutritious Is Vegetarian Cheese Quesadilla?
Nutrient density
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.
Satiety score
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.
Is Vegetarian Cheese Quesadilla 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 Vegetarian Cheese Quesadilla Contain Allergens?
Contains these allergens:
Which Diets Is Vegetarian Cheese Quesadilla 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
Vegetarian Cheese Quesadilla Fat Profile
SATURATED
10.98g
MONOUNSATURATED
6.12g
POLYUNSATURATED
3.06g
Omega 6:3 ratio 19.9:1
Above the ideal 4:1 (19.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.