Randy Chandler
A ham and cheese quesadilla is a delicious and quick meal that can be easily whipped up. This Mexican staple is a perfect blend of the classic grilled ham and cheese sandwich. The calorie count of a ham and cheese quesadilla depends on the ingredients and quantities used. On average, a ham and cheese quesadilla contains 461 calories, with 22% carbs, 59% fat, and 19% protein.
| Characteristics | Values |
|---|---|
| Calories | 280-461 |
| Macronutrient breakdown | 22% carbs, 59% fat, 19% protein |
| Daily Value of protein | 39% |
| Daily Value of calcium | 45% |
| Daily Value of vitamin A | 22% |
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What You'll Learn
Calories: 280-461, depending on ingredients
The calorie count of a ham and cheese quesadilla can vary depending on the ingredients used and the method of preparation. A typical ham and cheese quesadilla ranges from 280 to 461 calories.
The calorie content of a quesadilla depends on the type and quantity of cheese, ham, and tortillas used. For example, a flour tortilla with two slices of American cheese and three slices of ham can contribute about 280 calories. On the other hand, a quesadilla made with a different type of cheese, such as cheddar, and a greater quantity of ingredients, can increase the calorie count.
The cooking method can also impact the calorie content. Baking or frying a quesadilla in vegetable oil will affect the number of calories in the final dish. Frying may increase the calorie count due to the absorption of oil during cooking. Additionally, the size and thickness of the quesadilla can vary, impacting the overall calorie content.
Some recipes suggest adding extra ingredients such as diced tomatoes, green onions, and sweet peppers. These additional ingredients can increase the calorie count, especially if they are high in fat or carbohydrates. However, they also contribute to the nutritional value of the dish by providing vitamins, minerals, and fiber.
It's important to note that the calorie count per serving can be higher or lower depending on an individual's calorie needs and daily values. Therefore, while a ham and cheese quesadilla typically falls within the range of 280 to 461 calories, the exact number can vary based on the specific ingredients, quantities, and cooking methods used.
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Carbs: 22% of macronutrient makeup
A ham and cheese quesadilla is a tasty, quick and easy meal. It's a mash-up of the classic grilled ham and cheese sandwich and the Mexican staple quesadilla. While it's a simple dish to make, it's important to understand the nutritional value it offers.
The calorie count of a ham and cheese quesadilla varies depending on the ingredients used and their quantities. For example, a ham and cheddar quesadilla made with two tortillas, cheese, and meat contains 461 calories, of which 22% are derived from carbohydrates or 'carbs'. This equates to approximately 101 calories from carbs.
Carbohydrates are one of the three macronutrients, along with fats and proteins, that provide the body with energy. Carbohydrates are particularly important as they are the body's primary source of energy, and the preferred energy source for the brain. The body breaks down consumed carbohydrates into glucose, which is then used to fuel bodily functions and physical activity.
The ham and cheese quesadilla's 22% carb makeup contributes to the body's glucose supply, providing energy. This energy is essential for day-to-day activities, as well as fueling more intense physical exercise. While fats and proteins are also important, carbohydrates should make up the majority of calories consumed, and this dish provides a good amount.
The type of carbohydrates consumed is also important. Simple carbs, like those found in sugary foods, are broken down quickly, providing a rapid energy boost. Complex carbs, found in whole grains, vegetables, and legumes, take longer to break down, providing sustained energy release. The ham and cheese quesadilla likely contains a mix of simple and complex carbs, depending on the type of tortillas and fillings used.
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Fat: 59% of macronutrient makeup
A ham and cheese quesadilla is a delicious, quick, and easy meal. It's a mashup of the classic grilled ham and cheese sandwich and the Mexican staple quesadilla. While it may be a tasty treat, it's important to be mindful of the nutritional content, especially the fat composition.
The macronutrient makeup of a ham and cheese quesadilla is notably high in fats, constituting 59% of the total macronutrient content. This percentage can be further broken down to understand the contribution of various ingredients.
The primary sources of fat in this dish are the cheese, ham, and the tortilla. Cheese, being a dairy product, naturally contains varying amounts of fat, depending on the type used. For example, Monterey Jack cheese, a popular choice for quesadillas, is relatively high in fat, contributing significantly to the overall fat content. Ham, being a processed meat, also tends to be fatty, especially when sourced from the deli counter or as leftover roast ham. Finally, the tortilla, while a staple in any quesadilla, can contribute additional fat, especially if it is fried or brushed with oil during the cooking process.
To reduce the fat content of a ham and cheese quesadilla, one could consider the following modifications: opting for a lower-fat cheese variety, trimming visible fat from the ham, and using minimal or no oil when cooking the tortilla. Additionally, adding more vegetables to the quesadilla can help dilute the overall fat content per serving. Some vegetable options could include chopped green onions, diced tomatoes, or sweet peppers, which also add flavour and nutritional value to the dish.
While fat is often viewed negatively in the context of nutrition, it's important to remember that fat is a essential macronutrient and an important source of energy. However, consuming excessive amounts of fat can have negative health consequences, so it's always good to be mindful of the fat content in your meals and strive for a balanced diet.
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Protein: 19% of macronutrient makeup
A ham and cheese quesadilla is a tasty and quick meal, but how does it fit into a balanced diet? Well, one ham and cheddar quesadilla contains 461 calories, 19% of which come from protein. This equates to 39% of your recommended daily value, so it's a good source of this macronutrient.
Protein is an essential macronutrient, crucial for growth and repair in the body. It is made up of amino acids, some of which our bodies can produce, and some of which we must obtain from our diet. These are known as essential amino acids and include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Ham is a great source of protein, as are many other meats, fish, and plant sources such as beans and pulses. When making a ham and cheese quesadilla, the amount of protein can be increased by adding more ham or choosing a variety of cheese that is higher in protein. For example, Monterey Jack is often recommended for this dish, but other cheeses can be used.
The protein content of a ham and cheese quesadilla can also be boosted by adding other ingredients. Beans, pulses, and vegetables such as tomatoes and peppers are all good sources of protein and can be added to the quesadilla to increase its nutritional value. This versatile dish can be adapted to include a wide range of ingredients to suit different tastes and dietary requirements.
In summary, a ham and cheese quesadilla can be a good source of protein, providing 19% of the macronutrient makeup of this dish. By making simple adjustments to the recipe and including additional ingredients, the protein content can be increased to suit individual needs and preferences.
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Customisation: add veggies, herbs, or other cheeses
Ham and cheese quesadillas are a delicious and easy-to-make meal. The great thing about quesadillas is that they are infinitely customisable, so you can add veggies, herbs, or different kinds of cheese to suit your taste.
When it comes to vegetables, you can add a variety of veggies to your quesadilla to increase your nutrient intake and add flavour and texture. Try adding chopped green onions, diced tomatoes, or sweet peppers. These vegetables not only provide vitamins and minerals but also a nice crunchy texture and a burst of colour to your dish. You can also add sliced or diced pickles to your quesadilla, which adds a tangy flavour and a unique texture.
For herb lovers, quesadillas provide a great base to experiment with different herbs. Try adding basil, oregano, or cilantro to your quesadilla. These herbs complement the flavours of ham and cheese beautifully and add a fresh, aromatic touch to your meal.
If you're feeling adventurous with your cheese choices, there are many options to explore beyond the traditional Monterey Jack. Gruyere, mozzarella, cheddar, and provolone are all excellent melting cheeses that can take your quesadilla to the next level. Each of these cheeses has a distinct flavour and texture that can enhance your dining experience.
Feel free to mix and match these customisations to create your own unique ham and cheese quesadilla. The versatility of quesadillas makes them a fun and satisfying dish to experiment with in the kitchen.
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Frequently asked questions
A ham and cheese quesadilla typically contains around 461 calories.
Yes, quesadillas can be baked or fried. Baking uses less oil, but you can still brush the top tortilla with vegetable oil for crispiness.
Monterey Jack cheese is recommended, but other shredded cheeses can also be used.
Yes, you can add vegetables like tomatoes, green onions, and sweet peppers, or herbs like basil, oregano, or cilantro.
