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Quesadilla

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Quesadilla

Bread & bakery · 200 g serving · 40 min total

Enjoy in moderation

Quesadilla 200g ~420 kcal, 22g béo (10g bão hòa) từ phô mai.

Lời khuyên: Nhiều salsa/rau, ít kem chua; 1 phần.

617 kcal per serving

Protein 21.7 g · Carbs 40.2 g · Fat 41.1 g · Fibre 3.1 g · Sugars 4.7 g · Sodium 1,711.2 mg

Where the calories come from

Where the calories come fromCalories: 14% protein, 26% carbohydrate, 60% fat. 617 kcal total.617kcal / serving
  • Protein21.7 g · 14%
  • Carbohydrate40.22 g · 26%
  • Fat41.13 g · 60%

Estimated, per 200 g serving.

Daily Value at a glance

Protein43 % % Daily Value
Fibre11 % % Daily Value
Sodium74 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 200 g Estimated

NutrientAmount% Daily Value
Energy616.8 kcal31%
Protein21.7 g43%
Carbohydrate40.2 g15%
of which net carbs (carbs minus fibre)37.1 g—
of which sugars4.7 g—
of which added sugars3.6 g7%
Fat41.1 g53%
of which saturated fat17.2 g86%
Fibre3.1 g11%
Sodium1,711.2 mg74%
Where the calories come from
Protein 14% · Carbohydrate 26% · Fat 60% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A191.0 µg RAE21%
Vitamin C9.6 mg11%
Vitamin D0.6 µg3%
Vitamin E1.7 mg11%
Vitamin K34.4 µg29%
Thiamin (B1)0.4 mg33%
Riboflavin (B2)0.5 mg38%
Niacin (B3)3.4 mg21%
Vitamin B60.2 mg12%
Folate (B9)132.0 µg33%
Vitamin B120.6 µg25%
Calcium564.0 mg43%
Iron2.9 mg16%
Magnesium38.8 mg9%
Phosphorus456.0 mg36%
Potassium240.0 mg5%
Zinc2.8 mg25%
Selenium34.2 µg62%
Copper0.1 mg11%
Manganese0.5 mg22%
Iodine88.4 µg59%
Cholesterol68.4 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 200 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 62 %; Iodine: 59 %; Calcium: 43 %; Riboflavin (B2): 38 %; Phosphorus: 36 %; Thiamin (B1): 33 %Selenium62 %Iodine59 %Calcium43 %Riboflavin (B2)38 %Phosphorus36 %Thiamin (B1)33 %
Health scoreHealth score 47 out of 100, rated Fair.47/ 100
Fair

Health score

47 / 100 · Fair

Formula: protective index 52 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 47, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy308.4 kcal15%
Protein10.9 g22%
Carbohydrate20.1 g7%
of which net carbs (carbs minus fibre)18.6 g—
of which sugars2.4 g—
of which added sugars1.8 g4%
Fat20.6 g26%
of which saturated fat8.6 g43%
Fibre1.5 g5%
Sodium855.6 mg37%
Where the calories come from
Protein 14% · Carbohydrate 26% · Fat 60% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A95.5 µg RAE11%
Vitamin C4.8 mg5%
Vitamin D0.3 µg2%
Vitamin E0.8 mg5%
Vitamin K17.2 µg14%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.3 mg23%
Niacin (B3)1.7 mg11%
Vitamin B60.1 mg6%
Folate (B9)66.0 µg17%
Vitamin B120.3 µg13%
Calcium282.0 mg22%
Iron1.5 mg8%
Magnesium19.4 mg5%
Phosphorus228.0 mg18%
Potassium120.0 mg3%
Zinc1.4 mg13%
Selenium17.1 µg31%
Copper0.1 mg11%
Manganese0.2 mg9%
Iodine44.2 µg29%
Cholesterol34.2 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegetarian
  • Halal
  • Low sugar

Allergens

  • milk
  • gluten

Ingredients

  • Bánh tortilla — 72 g
  • Phô mai — 62 g
  • Hành — 16 g
  • Salsa — 18 g
  • Dầu/mỡ — 12 g
  • Ớt — 4 g
  • Kem chua — 12 g
  • Muối — 2 g
  • Giá — 1 g
  • Ngò — 1 g

How it is made

grill · Prep 20 min · Cook 20 min

Nướng 180–260°C — cháy bề mặt tạo compound khói.

Good to know

What is good

  • Đạm 18g
  • Có tortilla no

Watch out for

  • Bão hòa 10g
  • Natri 780mg

Healthier swaps

Portion sizes

  • Piece — 200 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

617 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 24 min144 min
Running (steady run, 8 MET)≈ 1 h 3 min63 min
Cycling (moderate pace, 6 MET)≈ 1 h 24 min84 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by dedupe-v1 · Basis: estimated-serve

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