Oil Free Quesadillas has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium.
The food contains 33g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 14.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.
It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Mexican cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Oil Free Quesadillas has been given a composite ranking of 39, and in moderation.
Calories from Protein | 17% | |
Calories from Fat | 43% | |
Calories from Carbs | 39% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 294.6 IU | 5.9% | Top 30% | High |
Retinol | 55.4 mcg | |||
Vitamin C | 0.77 mg | 1.3% | Mid 40% | Average |
Vitamin D | 6.2 IU | 1.5% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.5 mg | 7.7% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 53.8 mcg | 13.5% | Top 30% | High |
Folic Acid | 42.3 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 282.3 mg | 28.2% | Top 10% | Very High |
Iron | 1.5 mg | 8.5% | Top 30% | High |
Magnesium | 21.5 mg | 5.4% | Mid 40% | Average |
Phosphorus | 193.1 mg | 19.3% | Top 30% | High |
Potassium | 168.5 mg | 4.8% | Mid 40% | Average |
Sodium | 596.3 mg | 24.8% | Top 10% | Very High |
Zinc | 1.5 mg | 10.3% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 14.6 mcg | 20.9% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 25.4 g | 8.5% | Top 30% | High |
Dietary Fiber | 1.8 g | 7.1% | Top 30% | High |
Sugars | 1.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 11.2 g | 22.5% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0.8 mg | |||
Leucine | 0.8 mg | |||
Lysine | 0.8 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.8 mg | |||
Tyrosine | 0.8 mg | |||
Valine | 0.8 mg | |||
Arginine | 0.8 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.8 mg | |||
Glutamic Acid | 3.1 mg | |||
Glycine | 0 mg | |||
Proline | 1.5 mg | |||
Serine | 0.8 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 12.4 g | 19.1% | Mid 40% | Average |
Saturated Fat | 6.4 g | 31.9% | Top 30% | High |
Monounsaturated Fat | 4.6 g | |||
Polyunsaturated Fat | 0.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 2.3 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 336 Calories from Fat 144
% Daily Value *
Total Fat 16.1 g 24.8%
Saturated Fat 8.3 g 41.5%
Trans Fat
Cholesterol 33.4 mg 11.1%
Sodium 775.2 mg 32.3%
Total Carbohydrates 33 g 11%
Dietary Fiber 2.3 g9.2%
Sugars 2.3 g
Protein 14.6 g 29.2%
Vitamin A 7.7% Vitamin C 1.7%
Calcium 36.7% Iron 11.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 9
Protein 0.4 g | Carbs 0.82 g | Fat 0.46 g
Per Serving | Calories 107
Protein 0.72 g | Carbs 22.5 g | Fat 0.52 g
Per Serving | Calories 489
Protein 12.5 g | Carbs 50.3 g | Fat 31.9 g
Per Serving | Calories 325
Protein 17 g | Carbs 12.1 g | Fat 22.9 g
Per Serving | Calories 195
Protein 12.6 g | Carbs 13.9 g | Fat 9.8 g
Per Serving | Calories 198
Protein 10.4 g | Carbs 21.9 g | Fat 7.9 g
Per Serving | Calories 207
Protein 9.3 g | Carbs 32.5 g | Fat 4.9 g
Per Serving | Calories 124
Protein 9.1 g | Carbs 2.28 g | Fat 8.6 g