Cheese Quesadilla
The warmth of melted cheese inside a toasted tortilla makes the quesadilla one of the tastiest quick comfort foods, but how does it affect your weight and blood sugar? The fat and protein in the cheese slow the breakdown of the bread's starch, but because it is made with refined white flour, smart portion control is needed to avoid piling up calories.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Don't eat a quesadilla on its own; start with a green salad, and dip the wedges in natural guacamole, rich in monounsaturated fats, instead of processed creamy sauces.
Best preparation methods
Boost the filling with pulled chicken breast or grilled mushrooms and peppers alongside the cheese; this raises the protein and fibre and reduces the amount of cheese needed.
Important Nutritional Note
Quesadillas are high in saturated fat and sodium, so sharing the dish with someone else is the best way to enjoy the taste without overloading your heart and circulation.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 337 kcal | 505.5 kcal |
| Protein | 14 g | 21 g |
| Carbohydrate | 32 g | 48 g |
| Available carbohydrate | 29.5 g | 44.2 g |
| Fat | 17 g | 25.5 g |
| Dietary fibre | 2.5 g | 3.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Mexican dishes with a glycemic index (7), it ranks 4 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Cheese Quesadilla good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 506 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Cheese Quesadilla affect blood sugar?
Its glycemic index is 48 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 21.2 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of Cheese Quesadilla?
A typical 150 g portion of Cheese Quesadilla provides about 506 kcal, 21 g protein, 48 g carbohydrate, 25.5 g fat and 3.8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.