You can easily make chicken quesadillas at home by heating a flour tortilla in a frying pan with cooked chicken breast and white cheese, which is also called queso blanco. cheddar, Monterey Jack or a Mexican blend cheese will also work. Values listed are for a chicken quesadilla made with one 10 inch tortilla, ½ cup of cooked chicken and 2 ounces of white cheese.
Calories and Fiber
One chicken quesadilla contains 527 calories, which are made up of 32 percent protein, 37 percent fat and 31 percent carbohydrates. The protein and fat come primarily from the chicken and cheese, while the flour tortilla provides the carbohydrates. When made with a white flour tortilla, a quesadilla is quite low in fiber, with only 2.4 grams. If you use a whole-wheat tortilla instead, the fiber content increases to 5 g, which is 18 percent of the recommended daily amount for most adults.
One chicken quesadilla contains 39.6 g of protein, which provides 86 percent of the recommended daily amount for women and 71 percent for men. Because a chicken quesadilla contains animal products, this protein is a complete protein, as it provides all of the essential amino acids, which are those your body does not produce.
One chicken quesadilla contains 21.47 g of fat, 9.7 g of which is saturated fat. The Center for Nutrition Policy and Promotion recommends consuming less than 10 percent of your daily calories from saturated fat, which is approximately 200 calories for most adults. The saturated fat in one chicken quesadilla provides 87 calories, which is 43 percent of this amount. One chicken quesadilla also contains 100 milligrams of cholesterol, which is 33 percent of the maximum recommended amount per day.
Because cheese is used to make chicken quesadillas, they are high in calcium. One quesadilla provides 43 percent of the recommended daily amount. One quesadilla also supplies 74 percent of the recommended amount of phosphorus, which, like calcium, is important for strong teeth and bones. One quesadilla also provides more than 20 percent of the recommended amount of zinc, copper and selenium. One quesadilla contains 797 mg of sodium, which is 35 percent of the maximum recommended amount per day.
All three of the ingredients in chicken quesadillas contain B vitamins, so one quesadilla provides a large amount of many of these essential nutrients. One quesadilla supplies more than 20 percent of the recommended amount for thiamin, riboflavin, pantothenic acid, B-6 and folate. One quesadilla also provides more than 50 percent of the recommended amount of B-12 and more than 75 percent of niacin. Niacin is important for the health of the nervous, circulatory and digestive systems.
- Center for Nutrition Policy and Promotion: Nutritional Goals
- "Prescription for Nutritional Healing"; Phyllis A. Balch, CNC; 2006
- USDA Nutrient Data Laboratory: Tortillas
- USDA Nutrient Data Laboratory: Chicken Breast
- USDA Nutrient Data Laboratory: White Cheese