Quesadillas — Nutrients, Health Benefits, And Shopping Tips

Quesadillas photo

Listonic Team

March 10, 2025

Quesadillas, a staple of Mexican cuisine, offer a delightful blend of flavors and textures, making them a nutritious option packed with protein and essential nutrients. Explore tips for selecting fresh ingredients and storing leftovers to maximize both taste and health benefits.

Nutrients

Check the detailed nutritional values of quesadillas, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 250 kcal

Nutrients per: 100 g% Daily Value*
Carbs30 g10.91%
Fiber1 g3.57%
Sugars1 g2%
Glycemic Index55 -
Protein8 g16%
Sodium600 mg26.09%
Total Fat12 15.38%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

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Choose tortillas that are fresh and pliable, as they will hold up better during cooking and prevent tearing. Look for ones made with whole ingredients for added flavor and nutrition.
😋
Quesadillas originated in Mexico, where they were traditionally made with corn tortillas and filled with cheese and various ingredients, making them a delicious way to showcase local flavors.
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To keep quesadillas fresh, store them in an airtight container in the refrigerator for up to three days. For longer storage, wrap them tightly in plastic wrap and freeze for up to three months.
📌
The word "quesadilla" comes from the Spanish word "queso," meaning cheese, highlighting the dish's cheesy goodness.

Health benefits

Discover how quesadillas can be a delicious source of essential nutrients, promoting a balanced diet while satisfying your cravings.
  • High in protein, which is essential for muscle repair and growth, making quesadillas a great post-workout meal.
  • Good source of calcium, especially when made with cheese, supporting bone health and strength.
  • Versatile and customizable, allowing for the inclusion of various vegetables and proteins, which can enhance nutrient intake.
  • Provides energy through carbohydrates, making them a satisfying option for a quick meal or snack.

Health risks

Explore the potential health risks associated with quesadillas.
  • High calorie content which can contribute to weight gain and obesity if consumed in excess.
  • Excess sodium levels from cheese and processed ingredients, increasing the risk of high blood pressure and heart disease.
  • Potential for foodborne illness if not prepared or stored properly, especially with ingredients like chicken or other meats.
  • High saturated fat content from cheese and fatty meats, which can raise cholesterol levels and increase the risk of cardiovascular diseases.
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How to choose quesadillas

When choosing ingredients for your quesadillas, start with fresh tortillas—opt for those that are soft and pliable, as they will hold up better during cooking. Flour tortillas are ideal for a classic quesadilla, while corn tortillas can add a delightful authenticity and flavor.

Next, consider the cheese; select a blend that melts well, such as Monterey Jack or Oaxaca, for a gooey and satisfying texture. Don't shy away from adding a mix of cheeses for depth of flavor. Additionally, be mindful of your fillings; fresh vegetables, cooked meats, or beans should be well-seasoned and not overly wet to prevent sogginess.

How to store quesadillas

To store quesadillas properly and maintain their freshness, wrap them tightly in aluminum foil or plastic wrap to prevent them from drying out. Place the wrapped quesadillas in an airtight container or a resealable plastic bag to further protect them from air exposure. Refrigeration is recommended for short-term storage, ideally consuming them within 2-3 days for the best taste and texture.

If you plan to keep quesadillas for a longer period, freezing is a great option. Make sure to label the container with the date before placing it in the freezer, and consume within 1-2 months for optimal flavor. When ready to eat, reheat them in a skillet or oven to restore their crispiness, avoiding the microwave which can make them soggy.

✅ Extra Tip

For an extra crispy quesadilla, try using a mix of cheeses for flavor and texture, and cook it in a hot skillet with a little oil or butter for the perfect golden crust.

How long does it last?

Quesadillas are best enjoyed fresh, but if you have leftovers, they can last for about 3-4 days in the refrigerator when stored in an airtight container. To ensure they maintain their flavor and texture, it's important to let them cool to room temperature before sealing them up. If you want to extend their shelf life even further, quesadillas can be frozen for up to 2-3 months. When ready to eat, simply reheat them in the oven or on a skillet for a crispy finish. Proper storage is key to preserving the deliciousness of quesadillas, so keep them away from moisture and air to enjoy them at their best.

What to do with leftovers?

Leftover quesadillas can be a delicious and convenient meal option. To reheat them, simply place them in a skillet over medium heat for a crispy exterior or pop them in the oven for a few minutes until warmed through. If you're feeling creative, consider turning them into a quesadilla casserole by layering them with salsa, cheese, and beans in a baking dish. You can also chop them up and toss them into a salad for a hearty crunch or blend them into a breakfast scramble with eggs and veggies for a quick morning boost. For a fun twist, try using the leftovers to make quesadilla bites by cutting them into smaller pieces and serving them with guacamole or sour cream for dipping.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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