Quesadilla calories come to 442 for one full circle (140 g) of cheese quesadilla and 316 per 100 g. The number to notice is not the calories but the sodium: that one circle carries 946 mg, 41% of the daily value, and fat supplies nearly half of every calorie.
442kcal
1 full quesadilla · 140 g, cheese, ready to eat
17%protein
18.7 gProtein
40 gCarbs
23 gFat
How to burn off 442 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cheese, ready to eat · per 140 g
Calories
442 kcal
Protein
18.7 g
Carbohydrate
40 g
Fat
23 g
Saturated fat
11.8 g
Cholesterol
50 mg
Sodium
946 mg
Potassium
150 mg
Iron
2.9 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Quesadilla: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 full circle (140 g)
442
18.7 g
40.1 g
22.7 g
946 mg
22%
Chicken (140 g)
402
20.2 g
38.2 g
18.2 g
841 mg
20%
1 half circle (70 g)
221
9.4 g
20 g
11.3 g
473 mg
11%
100 g
316
13.4 g
28.6 g
16.2 g
676 mg
16%
3 × 1 full circle (140 g)
1,327
56.1 g
2,839 mg
5 × 1 full circle (140 g)
2,212
93.5 g
4,732 mg
A half circle is a 221-calorie snack
The reference portion here is one full circle of 140 g, a cheese quesadilla made from a full tortilla, ready to eat. It lands at 442 kcal, 22% of a 2000-calorie daily value, with 18.7 g protein, 40.1 g carbs and 22.7 g fat. Cut it in half and each 70 g half circle comes to 221 kcal. A half is a snack. A full circle is a meal.
Restaurant and party portions rarely stop at one tortilla. Two full circles (280 g) reach 885 kcal, three (420 g) reach 1,327, and a five-circle platter (700 g) totals 2,212 kcal. Protein climbs along the way, from 37.4 g for two circles to 56.1 g for three, but fat and sodium climb at exactly the same pace, so a bigger plate never becomes a leaner one.
The easiest lever is the knife. Slice the circle into wedges, plate half, and decide about the rest after the first half is gone. Because a quesadilla is flat and folded, it is easy to underestimate how much tortilla and cheese sits on the plate, and that is where most of the extra calories hide.
Fat supplies nearly half the calories
Per 100 g a quesadilla carries 13.4 g protein, 28.6 g carbs and 16.2 g fat. Converted to energy, fat supplies 46% of the calories, carbs 36% and protein 17%. The tortilla brings most of the carbs; the melted cheese brings most of the fat.
Saturated fat is the part of that fat worth tracking. There is 8.5 g of it per 100 g, measured against a daily value of 20 g, so even a half circle takes a noticeable share of the day. Fiber is modest at 2 g per 100 g, and sugars stay low at 2.4 g. This is a savory, cheese-forward food, not a sweet one.
Protein is respectable rather than high. One full circle covers 37% of the 50 g daily value, which helps with fullness, but each gram of protein arrives with plenty of fat. Filling changes the balance: the 140 g chicken version has 20.2 g protein, 18.2 g fat and 402 kcal, so it gives you more protein for fewer calories than the plain cheese circle.
Sodium hits 41% of the day in one circle
A full circle holds 946 mg sodium, 41% of the daily value. Per 100 g it is 676 mg, or 29%. Cheese and tortilla both carry salt, and that total is counted before any salsa, sour cream or chips land on the side.
The multiples show how fast it stacks. Two circles reach 1,893 mg, three hit 2,839 mg, and five reach 4,732 mg. If you watch sodium, a single half circle at 473 mg, 21% of the daily value, is the more workable portion. The chicken version is a little lower at 841 mg, 37% of the daily value, but still a large share for one item.
Toppings decide where the final number lands. Fresh chopped tomato, onion or shredded lettuce add volume and crunch with little salt of their own, while extra cheese and salty dips add to a figure that is already high before the first bite.
Build the plate around a half circle
A quesadilla is dense: 316 kcal per 100 g with little fiber. Pairing a half circle with a side that adds volume, such as a crisp salad, grilled peppers and onions, or fresh fruit, makes the plate look and feel bigger without doubling the calories. It also brings the fiber the quesadilla itself lacks.
Freezer aisles carry plenty of versions, from El Monterey and Evol to Smart Ones and Odom's Tennessee Pride, with fillings that range from chicken and steak to sausage gravy and potato. Those fillings change the numbers, so check the label of the one you buy. The figures on this page describe a standard cheese quesadilla, ready to eat.
Restaurant quesadillas are often larger than a single 140 g circle and come with sides. If you are unsure of the size, BodyPal can log a quesadilla from a photo, which makes it easier to keep a realistic count on nights out.
How does quesadilla compare?
Here is how this quesadilla stacks up against a cheese quesadilla, a shrimp quesadilla and a fajita, per 100 g and per usual serving.
Verdict: For the lightest pick, the fajita wins at 219 kcal and 455 mg sodium per 100 g, and the shrimp quesadilla is the leaner quesadilla at 287 kcal. The cheese quesadilla is the heaviest at 368 kcal and 23.1 g fat per 100 g, so save it for when you want the full melted-cheese version.
Most popular quesadilla brands in the United States
5Evol Fire Grilled Steak Quesadillas1 quesadilla · 128 g242 kcal
6Delicias Bakery Quesadilla65 g385 kcal
Frozen quesadillas are weighed as packaged, before heating, so their per-100 g numbers read lower than the ready-to-eat figure above. Source: manufacturer labels / USDA FoodData Central.
Quesadilla FAQs
How many calories are in a quesadilla?
A full cheese quesadilla (140 g) is about 442 calories. A half circle is 221 calories and one triangular piece 111.
How many calories are in a chicken quesadilla?
A full chicken quesadilla (140 g) is about 402 calories, and a half circle 201. That is 287 calories per 100 g, against 316 for the cheese version.
Is a quesadilla good for weight loss?
One full quesadilla is 442 calories with 22.7 g of fat and 40.1 g of carbs, so a half circle at 221 calories fits a calorie target more easily. The chicken version saves about 40 calories per full circle.
How much protein is in a quesadilla?
A cheese quesadilla has 13.4 g of protein per 100 g, so a full 140 g circle gives about 18.7 g. A chicken quesadilla gives about 20.2 g for the same size.
How many calories are in half a quesadilla?
Half a quesadilla, one half circle of 70 g, has 221 calories. It brings 9.4 g protein, 20 g carbs and 11.3 g fat, which is 11% of a 2000-calorie daily value.
How much sodium is in a quesadilla?
One full circle of 140 g has 946 mg sodium, 41% of the daily value. Per 100 g it is 676 mg, and the 140 g chicken version has 841 mg.
How many calories are in two quesadillas?
Two full circles (280 g) total 885 calories, with 37.4 g protein and 1,893 mg sodium. Three circles come to 1,327 calories, so portion size moves the total quickly.
Is a chicken quesadilla lower in calories than a cheese one?
Yes, slightly. A 140 g chicken quesadilla has 402 calories versus 442 for the same weight of the cheese version, with more protein (20.2 g vs 18.7 g) and less fat (18.2 g vs 22.7 g).
Where do the calories in a quesadilla come from?
Fat supplies 46% of a quesadilla's calories, carbs 36% and protein 17%. Per 100 g that works out to 16.2 g fat, 28.6 g carbs and 13.4 g protein.
