Quesadillas are a typical Mexican food, although they have become popular in other parts of the world as well. The name comes from the word “queso”, which means cheese in Spanish. Hence, why cheese is a staple ingredient of this stuffed tortilla dish.
Unfortunately, many people may worry that quesadillas are “unhealthy”, even though they’re usually full of nutrition.
Keep reading to learn the nutrition content of three types of quesadillas, their health benefits, and potential drawbacks.
The nutrition in quesadillas varies a lot based on what they’re filled with and how they’re prepared. When you’re making a quesadilla at home, you can easily customize what you put in it, so you can use the following nutrition info and your own taste preferences to decide a good combo for you.
Veggies and beans will add fiber, while cheese and meat will add protein. The tortilla is a source of carbs, so in general, quesadillas are very well-rounded nutritionally. Our clients and I often talk about four nutrition points: carbs, protein, fat, and fiber. These foods have all four.
Plus, if you have salsa or guacamole on the side, that will add even more vitamins, minerals, and fiber.
That being said, we’re including the nutrition facts of a chicken quesadilla, vegetable quesadilla, and cheese quesadilla below. (Note: The nutrition information is from the USDA’s FoodData Central, so we don’t have detailed info on the full ingredient list. ).
Chicken quesadillas are a tasty and convenient meal or snack but how many carbs are you really taking in when you bite into one? As a versatile dish with a tortilla, cheese, chicken and other fillings, the carb count can climb quickly if you’re not careful.
In this article we’ll take a detailed look at the factors that influence the carbohydrate content of chicken quesadillas and provide tips for keeping your carb intake in check. Whether you’re on a special diet or simply want to make informed food choices understanding the carb count in your quesadilla is key.
The Main Carb Contributors
There are three main components that contribute carbs to a chicken quesadilla
The Tortilla
As the outer shell and base ingredient, the tortilla has the biggest impact on the total carb count. Flour tortillas generally have more carbs than corn. A large, thick flour tortilla can easily provide 40+ grams of carbohydrates solely from the tortilla itself.
The Fillings
Fillings like beans, rice, corn, and other veggies will raise the carb tally. Even small amounts of sauces and condiments can add hidden carbs. On the flip side, fillings like chicken, cheese, lettuce, and tomatoes are very low in carbs.
Cooking Method
While frying adds delicious crispiness, it also adds significant calories from oil, indirectly impacting carb intake goals. Grilled or baked quesadillas are often the healthier cooking method.
Typical Carb Ranges
Because of all the factors involved, the total carb count can change a lot. Here are some typical ranges:
- Small quesadilla – 15 to 30g carbs
- Average quesadilla – 30 to 45g carbs
- Large quesadilla – 45 to 60g+ carbs
A good rule of thumb is that a quesadilla of average size will have about 30 to 40 grams of total carbohydrates.
Clearly, the specific ingredients, portions, and preparation details make a big difference!
Strategies for Lowering Carbs
Luckily, we aren’t powerless in influencing the carb content of our quesadillas. Here are some effective strategies:
- Use smaller, low-carb, or corn tortillas
- Load up on low-carb veggies like spinach and peppers
- Limit high-carb ingredients like beans and rice
- Stick to lower-carb sauces and condiments
- Opt for grilling or baking instead of frying
- Share one large quesadilla instead of eating a whole one
With some simple substitutions and smart preparation choices, you can enjoy deliciously flavorful chicken quesadillas while still minding your carbohydrate intake.
Answering Common Chicken Quesadilla Carb Questions
To help make better choices for your needs, let’s run through some of the most frequently asked questions on calculating and lowering the carb counts:
Are corn tortillas always lower in carbs than flour?
In most cases, yes. A corn tortilla generally provides around half the carbohydrates of a flour tortilla. However, the exact counts can vary by brand and recipe, so check labels. Also be aware some corn tortillas contain added wheat flour.
How many net carbs in a quesadilla with a low-carb tortilla?
With a low-carb tortilla having about 5–10g of carbs, the quesadilla could have anywhere from 10–20g of net carbs, depending on what’s inside it.
What are some low-carb veggies for quesadillas?
Spinach, peppers, onions, mushrooms, zucchini, and avocado are all great choices because they add flavor and nutrition without making carbs go up.
Does cheese type impact carb count?
Minimally. Most cheeses are very low in carbs. Shredded cheese may contain a tiny amount of added fiber to prevent clumping.
How do beans impact the carb total?
Significantly. While beans provide fiber, they also contain lots of starch. Watch portions or consider omitting altogether if limiting carbs.
What are low-carb quesadilla sauces?
Avoid sugary sauces like BBQ or honey mustard. Opt for hot sauce, salsa, guacamole, plain Greek yogurt, or homemade sauce with spices and lime instead.
Can you substitute cauliflower rice for regular rice?
Absolutely! Cauliflower rice slashes the carbs substantially compared to regular rice. Just squeeze out moisture before adding to prevent a soggy quesadilla.
Does frying increase carbs?
No, but it hikes calories from added oil. This can indirectly sabotage carb management goals. Baked or grilled is healthier.
Are whole wheat tortillas better?
Often, yes. More fiber helps control carb absorption. But portions and other options still need consideration.
How accurate are restaurant nutrition counts?
Consider them estimates; actual amounts may vary. Inquire about specifics to better gauge carb content.
What’s the best way to calculate carbs in homemade quesadillas?
Measure all ingredients, look up nutrition info, and tally the carb counts of each component for the most accurate homemade calculation.
What are lower-carb swaps for quesadillas?
Chicken lettuce wraps, stir fries, or chicken salads. For more of a “quesadilla feel”, do a bowl with all the fillings except the tortilla.
The Takeaway
Chicken quesadillas can be a minefield of hidden carbs if you aren’t vigilant. But armed with the right strategies and knowledge, you can still enjoy this tasty favorite while maintaining your carbohydrate targets. Focus on making smart ingredient choices, controlling portions, and preparing in a healthy manner. Keep these tips in mind, and your quesadilla craving doesn’t have to derail your 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.
Besides, the vitamin C in the peppers helps your body absorb the iron from the beans better. This makes it a great combination for people who are iron-deficient, especially vegetarians who don’t get their iron from meat.
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. Because our bodies can’t break it down or absorb it, it helps our stools have more bulk and move through the GI tract, which keeps 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. Some foods, like cheese, have a lot of sodium. If you add a lot of cheese to a quesadilla, it may also have a lot of 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.
Low Carb Chicken Quesadilla
FAQ
How many calories are in a Chicken Quesadilla?
Of course, a chicken quesadilla’s calorie count depends on the size of the quesadilla in question. One serving of Evol’s Chipotle Chicken Quesadillas, which comes with a guacamole pouch, is 128 grams and has 300 calories, 10 grams of protein, 11 grams of fat, and 39 grams of carbs, including 2 grams of sugar. 94 grams of fiber and 2 grams of sugar.
How many calories are in Chipotle chicken quesadillas?
A single serving of Evol’s Chipotle Chicken Quesadillas with one included guacamole pouch is 128 grams and contains 300 calories, 10 grams of protein, 11 grams of fat and 39 grams of carbs, including 2. 94 grams of fiber and 2 grams of sugar. There are 420 milligrams of sodium per serving.
How many calories are in a Taco Bell Chicken Quesadilla?
A Taco Bell Chicken Quesadilla contains approximately 510 to 570 calories per serving, depending on the specific variant and preparation. The breakdown includes about 28 to 32 grams of fat, 34 to 43 grams of carbohydrates, and 25 to 27 grams of protein.
How many carbs are in a quesadilla with chicken and cheese?
Total carbs in a Quesadilla with Chicken and Cheese is 37. 06 (g), which is 12% of the daily value. Carbohydrates are important for a healthy diet, but you must choose complex carbohydrates such as found in whole grain, pasta, lentils, brown rice, beans, fruits and vegetables, to maintain a good healthy diet.
How many calories are in a Chicken Quesadilla at KFC?
On average, chicken quesadillas from fast-food outlets can contain around 529 calories per 180-gram serving, with some KFC sandwich options containing over 1, 000 mg of sodium and around 20 grams of fat. To sum up, the Chicken Quesadilla at KFC is a tasty and affordable option that gives you a good amount of protein.
How much protein is in a Chicken Quesadilla?
About 15 grams of protein, which is needed to build and repair muscles, are in a single chicken quesadilla wedge. This makes it a great post-workout meal or a satisfying option for those looking to increase their protein intake.
How many carbs are in one chicken quesadilla?
| 550 | CALORIES (kcal) |
|---|---|
| 35g | CARBOHYDRATES (g) |
| 3g | DIETARY FIBER (g) |
| 2g | SUGARS (mg) |
| 29g | PROTEIN (g) |
Are quesadillas high in carbs?
How many carbs are in a grilled chicken and cheese quesadilla?
Quesadilla With Chicken And Cheese (1 quesadilla) contains 37.1g total carbs, 34.7g net carbs, 31.5g fat, 31.6g protein, and 563 calories.
Is chicken quesadilla low carb?