Cheese Quesadilla on the Border
ON THE BORDER, cheese quesadilla
Nutrition Facts
- Total Fat 25,5 g33%
- Saturated Fat 12,98 g65%
- Trans Fat 0,64 g
- Cholesterol 59 mg20%
- Sodium 677 mg29%
- Total Carbohydrate 24,25 g9%
- Dietary Fiber 2,2 g8%
- Total Sugars 2,04 g
- Protein 16,87 g34%
- Vitamin D —
- Calcium 432 mg33%
- Iron 1,52 mg8%
- Potassium 95 mg2%
100g of ON THE BORDER, cheese quesadilla contains 394 kcal calories, 16,87g protein, and 23,6µg selenium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein17%(67 kcal)
- Carbs25%(97 kcal)
- Fat58%(230 kcal)
Nutrient density
Meets ≥10% Daily Value for 16 of 25 nutrients
Moderate nutrient densityUse Cheese Quesadilla on the Border in your next meal plan
Melio can build a complete week of meals around Cheese Quesadilla on the Border (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- Cheese Quesadilla on the Border has a potassium-to-sodium ratio of 0.1:1, which is considered poor for blood-pressure support.
- Cheese Quesadilla on the Border has an omega-6 to omega-3 ratio of 167.6:1, which is considered poor for inflammatory balance.
- Cheese Quesadilla on the Border contains more calcium per 100 g than whole cow’s milk — 432 mg vs 113 mg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 394 kcal | 20% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 16,87 g | 34% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 24,25 g | 9% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 25,5 g | 33% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 2,2 g | 8% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 2,04 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 677 mg | 29% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 95 mg | 2% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 432 mg | 33% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 24 mg | 6% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 373 mg | 30% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1,52 mg | 8% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 2,32 mg | 21% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,06 mg | 7% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,25 mg | 11% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 23,6 µg | 43% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 12,98 g | 65% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 6,31 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 2,36 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0,64 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 59 mg | 20% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0,01 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,68 mg | 5% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,23 mg | 19% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,34 mg | 26% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 1,99 mg | 12% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,39 mg | 8% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,06 mg | 4% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 55 µg | 14% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0,82 µg | 34% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 30,31 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated60%(12,98 g)
- Monounsaturated29%(6,31 g)
- Polyunsaturated11%(2,36 g)
Household serving sizes
g- serving 1 quesadilla
- 203 g
Frequently asked questions about Cheese Quesadilla on the Border
How many calories in Cheese Quesadilla on the Border?
Cheese Quesadilla on the Border contains 394 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Cheese Quesadilla on the Border?
Cheese Quesadilla on the Border contains 59 mg cholesterol and 677 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Cheese Quesadilla on the Border?
Per 100 grams, Cheese Quesadilla on the Border contains 16.87 g protein, 24.25 g carbohydrates, and 25.5 g total fat.
Is Cheese Quesadilla on the Border good for keto or low-carb?
Cheese Quesadilla on the Border has 24.3 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Cheese Quesadilla on the Border nutrition data come from?
Nutrition data for Cheese Quesadilla on the Border is sourced from USDA FoodData Central (FDC ID 169034). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/169034/nutrients.
Diet compatibility
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Cheese Quesadilla on the Border
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Cheese Quesadilla on the Border.
3 meal ideas using Cheese Quesadilla on the Border
Starter templates matched to Cheese Quesadilla on the Border's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Easy morning meal with cheese Quesadilla on the Border
Use cheese Quesadilla on the Border alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
- Lunch
Balanced lunch plate with cheese Quesadilla on the Border
Build a plate around cheese Quesadilla on the Border, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.
- Dinner
Simple dinner with cheese Quesadilla on the Border
Pair cheese Quesadilla on the Border with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 169034), accessed 2019-04-01.
Published: 2019-04-01
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Use Cheese Quesadilla on the Border in your next meal plan
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