Chicken quesadillas are a popular Tex-Mex dish that can be a tasty yet calorie-dense meal. If you’re watching your calorie intake you may be wondering just how many calories are packed into one of these cheesy grilled tortilla sandwiches.
The number of calories in a chicken quesadilla can vary quite a bit depending on the size, ingredients, and preparation method But in general, a single chicken quesadilla can contain anywhere from 300 to 700 calories
Typical Calorie Count
An average chicken quesadilla made with one tortilla chicken cheese, and vegetables contains approximately
- 550 calories
This is based on a quesadilla made with:
- 1 (10-inch) flour tortilla
- 3 ounces of grilled chicken breast
- 1/4 cup shredded cheese (cheddar or Mexican blend)
- 2 tablespoons sautéed onions and peppers
Of course, the more ingredients you add, the higher the calorie count will become. Loading up your quesadilla with extra meat, cheese, sauces, etc. can quickly bring the calorie count above 700 or more.
Factors That Affect Calories
Several factors influence the calories in a quesadilla, including:
-
Tortilla size: Smaller tortillas around 6 inches contain fewer calories than larger 10-12 inch tortillas. Corn tortillas also tend to be lower in calories than flour.
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Fillings: Cheese and chicken or other meats add a significant amount of calories. Using lean protein and limiting high-fat cheese can reduce calories.
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Cooking method: Pan-frying in oil adds extra calories from fat. Opt for cooking spray or baking when possible.
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Sides and toppings: Sour cream, guacamole, salsa and other toppings contribute additional calories. Serving the quesadilla by itself reduces calories.
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Restaurant vs homemade: Restaurant quesadillas tend to be much larger and contain more cheese, boosting the calorie counts into the 700+ range.
Tips for Lightening Up Your Quesadilla
Here are some easy ways to enjoy a quesadilla while limiting the calorie count:
- Use smaller 6-8 inch tortillas
- Choose corn tortillas over flour
- Load up on veggies like onions, peppers, mushrooms
- Use just 1 tablespoon of shredded cheese
- Skip the fatty sour cream and sauce toppings
- Opt for just 1-2 ounces of lean chicken or shrimp
- Spray with oil rather than frying in oil/butter
- Share one quesadilla between two people
While chicken quesadillas are certainly higher in calories than a salad, they can definitely still fit into a healthy diet when made with restraint. Just be mindful of portions and ingredients to keep the calorie count reasonable. With some simple tweaks, you can enjoy this tasty Tex-Mex favorite while still meeting your health goals!
Health Benefits of Quesadillas
Quesadillas are an amazing food because of how simple they are to prepare and how full of nutrition they are. As you can see from the nutrition facts above, all three types of quesadillas are well-rounded in terms of carbohydrates, protein, and fat.
Of course, some quesadillas will take a while to prep, but they can also be prepared quickly using premade or pre-chopped ingredients.
We love this versatility, so you can adapt the same food for different time constraints. If you need a quick lunch, just slap some shredded cheese and veggies between a tortilla and you have a complete meal. Whereas if you have time, you can make tortillas from scratch and take your time marinating and cooking meat or beans.
Either way, you get a satisfying, complete meal.
Because quesadillas have a bunch of different food groups (yes, we’re talking about carbs, protein, fat, and fiber again), they’re also a great source of micronutrients.
If you add meat and cheese, then you’ll get a wide array of B-vitamins and iron.
Meanwhile, adding peppers and onions contributes vitamin C, vitamin A, and fiber.
Furthermore, beans are a good plant source of iron and B-vitamins, making them a great option for those who don’t eat much meat or who simply love beans.
Plus, the vitamin C in the peppers helps your body better absorb the iron from beans, making this a great combo for people with iron-deficiency, especially vegetarians who don’t get animal sources of iron.
Loading up your quesadilla with beans also adds more plant-based protein and lots more fiber.
Good Source of Fiber
Speaking of fiber, quesadillas are often a good source of this health-promoting carb. Yes, you read that right; fiber is a carbohydrate. Since our bodies can’t digest or absorb it, it helps add bulk to our stool and move it through the GI tract, so it helps keep us regular.
Plus, fiber helps prevent blood sugar spikes and lower cholesterol levels, per a 2020 study in Nutrients.
Research shows that most Americans don’t eat enough fiber, so we love that quesadillas are an accessible way to add more fiber to your day. Simply adding beans, peppers, and onions to a quesadilla contributes a few grams of fiber.
For even more fiber, dip your quesadilla in guacamole. According to the USDA, just ¼ cup of guacamole has 3.6 grams of fiber—13% of the daily value (DV)!
Also, using a corn tortilla instead of a flour one could add a couple more grams of fiber to the quesadilla, per the USDA.
While quesadillas can be a fantastic source of nutrition, there are some potential drawbacks to be aware of.
For one, they can be high in sodium, depending on the ingredients you use. Cheese can be a surprising source of sodium in the diet, so if you add a lot of cheese it may also mean that the quesadilla is high in sodium.
We do need some sodium for fluid balance and nerve function, per the World Health Organization. However, most Americans eat more sodium than the Dietary Guidelines for Americans recommend.
Consuming too much sodium is linked with high blood pressure, which increases the risk of heart disease and stroke, per the CDC.
Furthermore, quesadillas may be high in saturated fat if you use fatty cuts of meat and full-fat cheese. Saturated fat is another nutrient that the Dietary Guidelines and the American Heart Association recommend limiting because it can increase cholesterol levels, which increases the risk of heart disease.
That being said, the recommendation isn’t to eliminate these nutrients entirely, but just to be mindful of your consumption of them.
So, particularly if you have high cholesterol, high blood pressure, or heart disease, it may be worth being mindful of how much cheese and fatty meat you’re adding to your quesadilla.
I’m Eating Quesadillas For Weight Loss | The Golden Balance
FAQ
How many calories are in an average chicken quesadilla?
| 550 | CALORIES (kcal) |
|---|---|
| 35g | CARBOHYDRATES (g) |
| 3g | DIETARY FIBER (g) |
| 2g | SUGARS (mg) |
| 29g | PROTEIN (g) |
How many calories are in a full quesadilla?
445 calories, [object Object] grams of fat, 18 grams of protein, 35 grams of carbs.
Are chicken quesadillas good for a diet?
Quesadillas are incredibly functional – and yes, they can absolutely be healthy! Plus, they are super easy to make ahead of time as part of your chicken meal prep efforts.
How many calories are in 1 chicken quesadilla from Taco Bell?
Taco Bell Chicken Quesadilla (1 each) contains 37.2g total carbs, 34.6g net carbs, 27g fat, 25.6g protein, and 497 calories.