Frederic Melton
Chicken and cheese quesadillas are a convenient and tasty Mexican dish. They are also a well-rounded meal, containing grains, protein, fibre, and micronutrients. However, the nutritional value of a quesadilla will vary depending on its ingredients. For example, a chicken and cheese quesadilla from Wawa contains 490 calories, 30% of which are carbs. A large chicken and cheese quesadilla from Chipotle contains 610 calories and 51g of total carbs.
| Characteristics | Values |
|---|---|
| Carbs | 30% of macronutrients |
| Fat | 44% of macronutrients |
| Protein | 27% of macronutrients |
| Calories | 490 (with no toppings and 1 packet of sour cream) to 610 (Chipotle large chicken and cheese quesadilla) |
| Saturated Fat | High amount |
| Sodium | High amount, depending on ingredients |
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What You'll Learn
A large chicken and cheese quesadilla contains 51g of carbs
A large chicken and cheese quesadilla can be a tasty and satisfying meal, but it's important to be mindful of the carbohydrate content, especially if you're watching your carb intake. According to nutrition facts, a large chicken and cheese quesadilla contains approximately 51 grams of carbohydrates. This number can vary slightly depending on the specific ingredients and amounts used, but it provides a good general guideline.
Breaking this down, the carb content comes primarily from the tortilla, which is typically made from flour or corn and contributes the majority of the carbohydrates. The chicken and cheese also contain small amounts of carbs, but their primary nutrients are protein and fat, respectively. Some vegetables like onions, peppers, or beans that are sometimes added can also slightly increase the carb count.
For those watching their carb intake, this amount may be a concern, as it contributes a significant portion of the recommended daily carb allowance, which is typically around 225 to 325 grams for adults. However, it's important to note that carbohydrates are a vital source of energy and should not be avoided entirely. Instead, it's about making informed choices and ensuring you get your carbs from nutritious sources.
To make your quesadilla a more balanced meal, consider serving it with a side of vegetables or a green salad. This can help to increase the fiber and nutrient content of your meal while also adding bulk that can help with satiety. Additionally, you could opt for a smaller portion size or share a large quesadilla with a friend to help manage your carb intake.
Finally, remember that the overall nutritional profile of your meal is what matters. Ensure you're getting enough protein and healthy fats alongside your carbohydrates. A balanced diet is key to maintaining good health, and the occasional quesadilla can certainly be enjoyed as part of that balance. So, feel free to indulge in this tasty treat, but do so in moderation and be mindful of your overall carb consumption throughout the day or week.
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Chicken quesadillas are a good source of protein
Chicken is an excellent source of lean protein, which is essential for muscle growth and repair. It is also a good source of B vitamins, which are important for energy metabolism and overall health. The cheese in a chicken quesadilla also contributes to the protein content and provides a range of other nutrients, including calcium and vitamin A.
While the tortilla primarily contributes to the carbohydrate content, it also adds some protein and fibre to the dish. Additionally, the tortilla provides grains, which are a good source of energy and essential nutrients. The combination of protein, carbohydrates, and fibre in a chicken quesadilla makes it a satisfying and nutritious meal.
Furthermore, the versatility of quesadillas allows for additional protein sources and nutrients to be included. For example, adding beans to a chicken quesadilla provides plant-based protein and iron, while also increasing the fibre content. Including vegetables such as peppers and onions boosts the vitamin C and vitamin A content, contributing to a well-rounded nutritional profile.
However, it is important to note that the nutritional value of a chicken quesadilla can vary depending on the specific ingredients and portions used. For example, while cheese contributes to the protein content, it can also be a significant source of sodium and saturated fat. Therefore, it is essential to consider the overall balance of ingredients to ensure a healthy and nutritious meal.
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Cheese is a surprising source of sodium
A chicken and cheese quesadilla from Wawa contains 490 calories, with a macronutrient breakdown of 30% carbs, 44% fat, and 27% protein. While this meal is not especially high in carbohydrates, it may be a concern for those watching their sodium intake, as cheese is a surprising source of sodium.
Cheese is often one of the first foods that come to mind when people are told to reduce their sodium intake. While it is true that some varieties of cheese are packed with salt, other types of cheese can easily fit into a low-sodium diet. For example, fresh mozzarella only contains 85 mg of sodium per ounce, making it a good choice for those watching their sodium intake. Similarly, string cheese has a sodium content of 724 mg/100 g, which is lower than many other cheeses. However, some cheeses are very high in sodium. For instance, 1/4 cup of feta cheese contains 428 mg of sodium, which is almost one-third of the recommended daily limit for people with certain health conditions. Processed cheese is also extremely high in sodium, with a mean sodium content of 1,242 mg/100 g.
It is recommended that healthy adults eat no more than 2,300 milligrams of sodium per day, with experts suggesting an even lower intake of 1,500 mg for those with certain health conditions. Therefore, it is important to be mindful of the sodium content of the cheese you are consuming, especially if you are trying to limit your sodium intake. Reading the nutrition label on the cheese package can help you make an informed decision about which cheeses to choose.
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Quesadillas are a well-rounded meal, including grains, protein, fibre, and micronutrients
Quesadillas are a well-rounded meal, incorporating grains, protein, fibre, and micronutrients. They are a convenient and delicious Mexican dish that can be easily customised to meet your nutritional needs and taste preferences.
The tortilla in a quesadilla is a source of carbohydrates. In addition to carbs, the tortilla also provides grains, which are an important part of a healthy diet. A large chicken and cheese quesadilla can contain up to 51 grams of total carbs, depending on its size and ingredients.
Quesadillas are a good source of protein, especially when filled with meat and cheese. Chicken is a lean protein that can add nutritional value to your quesadilla. The cheese adds not only protein but also calcium, which is important for bone health.
The versatility of quesadillas allows you to include a variety of vegetables, such as peppers, onions, and beans, which contribute to your daily fibre intake. These vegetables also provide essential vitamins like vitamin C, vitamin A, and B-vitamins. Beans, in particular, are a good plant-based source of iron and B-vitamins, making them an excellent option for those who follow a plant-based diet or simply enjoy beans.
While quesadillas can be a nutritious option, it is important to be mindful of potential drawbacks. They can be high in sodium, especially if you add a lot of cheese. Additionally, they may contain high levels of saturated fat if you use fatty cuts of meat and full-fat cheese. However, by being mindful of ingredient portions and choosing healthier alternatives, you can still enjoy a delicious and nutritious quesadilla.
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Adding veggies increases the vitamin content
A chicken and cheese quesadilla is a tasty and convenient meal, but it can also be a well-rounded and nutritious option. The tortilla is a source of carbohydrates, while the chicken and cheese provide protein and fat. However, to boost the vitamin content of your quesadilla, adding vegetables is key.
Quesadillas are incredibly versatile, and you can easily customise them to boost their nutritional value. By adding veggies to your chicken and cheese quesadilla, you increase its vitamin content and make it even more nutritious. For example, adding vegetables like peppers, onions, and zucchini provides vitamin C, vitamin A, and fiber. The vitamin C in peppers also helps your body better absorb iron, so pairing them with beans in your quesadilla is an excellent choice.
Beans are a fantastic plant-based source of protein, iron, and B-vitamins. They also add fiber, which is a type of carbohydrate that promotes digestive health and helps prevent blood sugar spikes and high cholesterol levels. So, including beans in your chicken and cheese quesadilla not only boosts its vitamin content but also provides additional health benefits.
In addition to beans, you can also add spinach to your quesadilla for an extra nutritional punch. Spinach is a good source of vitamin K, vitamin A, and iron. If you're looking for a simple way to boost the vitamin content of your chicken and cheese quesadilla, adding a handful of spinach is a great option.
Caramelised onions are another tasty and nutritious option to consider. Onions not only add flavour but are also a source of vitamin C and fibre. They also pair well with the other ingredients in your quesadilla, making them a delicious and nutritious addition.
So, if you're looking to increase the vitamin content of your chicken and cheese quesadilla, adding veggies is the way to go. Whether you choose to add peppers, onions, beans, zucchini, or spinach, you'll be boosting the vitamin content and overall nutritional value of your meal. Enjoy your quesadilla knowing it's not just delicious but also packed with vitamins and nutrients!
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Frequently asked questions
On average, a chicken and cheese quesadilla contains 30% carbs.
A chicken and cheese quesadilla contains protein, fat, and fiber.
Depending on portion size and ingredients, a chicken and cheese quesadilla can range from 490 to 610 calories.
Chicken and cheese quesadillas can be high in sodium and saturated fat, depending on the ingredients used.
To make chicken and cheese quesadillas healthier, use less cheese and add vegetables, beans, or other ingredients that are good sources of fiber and micronutrients.
