Quick Answer
The number of calories in a cheese quesadilla with flour tortillas depends on the size of the tortillas and amount of cheese used. On average, a 6-inch quesadilla made with two flour tortillas and 1/4 cup shredded cheese contains around 400-500 calories.
Calories In Flour Tortillas
Flour tortillas can range in size from 6 to 10 inches or more. The larger the tortilla, the more calories it will contain.
Here are some average calorie counts for common flour tortilla sizes:
| Tortilla Size | Calories (per tortilla) |
|---|---|
| 6 inch | 150 |
| 8 inch | 200 |
| 10 inch | 250-300 |
As you can see, 6 inch tortillas contain around 150 calories each, while large 10 inch tortillas can have 250-300 calories apiece.
So for a quesadilla made with two tortillas, you’re looking at:
– 300 calories for two 6 inch tortillas
– 400 calories for two 8 inch tortillas
– 500-600 calories for two 10 inch tortillas
The exact calorie count will vary slightly depending on the brand of tortilla. But in general, smaller tortillas are lower in calories while larger tortillas contain more calories.
Low-Calorie Flour Tortilla Options
Some tips for reducing calories if using flour tortillas for your quesadilla:
– Choose smaller 6-inch tortillas rather than large burrito-size tortillas.
– Look for lower-calorie or “light” flour tortillas. Some options have around 90-110 calories per tortilla compared to 150+ for regular flour tortillas.
– Consider using one flour tortilla open-faced instead of two tortillas. This essentially cuts the tortilla calories in half.
– Use a high-fiber, whole wheat flour tortilla. The extra fiber will help fill you up faster.
– Try lettuce wrap quesadilla with cheese but no tortilla.
Calories In Cheese
The other main component of a quesadilla is the cheese filling. The amount and type of cheese used will also factor into the total calorie count.
Here are the calories for 1/4 cup of shredded cheese, a common amount used in quesadillas:
| Cheese | Calories (1/4 cup shredded) |
|---|---|
| Cheddar | 110 |
| Monterey Jack | 100 |
| Queso Quesadilla Cheese | 90 |
| Pepper Jack | 100 |
| Mexican Blend | 100 |
As you can see, most common quesadilla cheeses range from 90-110 calories for a typical 1/4 cup shredded serving.
Queso quesadilla cheese is the lowest at 90 calories per 1/4 cup. Pepper jack and Monterey jack are also fairly low at 100 calories. And cheddar clocks in at 110 calories for the same serving size.
So in total, a quesadilla with two 6-inch flour tortillas and 1/4 cup shredded cheese would contain about:
– 300 calories for the tortillas
– Plus 100 calories for the cheese
Total: 400 calories
Here is a recap of the estimated calories for a basic cheese quesadilla depending on the size:
| Quesadilla Size | Estimated Calories |
|---|---|
| 6 inch (2 small tortillas + 1/4 cup cheese) | 400 calories |
| 8 inch (2 medium tortillas + 1/4 cup cheese) | 500 calories |
| 10 inch (2 large tortillas + 1/4 cup cheese) | 600 calories |
As you can see, a smaller 6-inch quesadilla made with flour tortillas and cheese will have around 400 calories, while larger sizes with bigger tortillas can contain 500-600 calories.
Ways To Reduce Calories in a Quesadilla
Here are some tips for lightening up your quesadilla to reduce the calorie count:
– Use one tortilla open-faced instead of two.
– Choose smaller 6-inch tortillas over large 10-inch ones.
– Use just 2 tablespoons of cheese instead of 1/4 cup.
– Opt for queso quesadilla cheese or a cheese labeled as “reduced-fat.”
– Add in vegetables like onions, bell peppers, spinach or mushrooms.
– Use just half of a flour tortilla along with sliced vegetables.
– Make “pizza quesadillas” with tomato sauce and veggies instead of plain cheese.
– Substitute a corn tortilla for one of the flour tortillas. Corn tortillas are lower in calories with about 50-60 calories each.
Making some simple ingredient swaps and keeping portions in check can help lighten up your quesadilla to save on calories without sacrificing too much flavor.
Factors That Increase Calorie Count
While a basic cheese quesadilla with flour tortillas contains 400-500 calories, there are some common additions that can cause the calorie count to go up:
Meat Fillings
Adding meat like chicken, steak, pork or chorizo can significantly boost the calorie content. A typical serving of 1/4 cup cooked meat or poultry can add 100-150 calories.
Some higher calorie meat fillings to watch your portions with include:
– Bacon – 115 calories per slice
– Chorizo – 130 calories per 1/4 cup
– Steak – 150 calories per 1/4 cup
– Chicken – 110 calories per 1/4 cup, breaded may be higher
Stick with lean proteins like chicken breast or flank steak in smaller portions. Or try going meatless with just veggies.
High-Fat Cheese
While quesadilla cheese is fairly low in fat and calories, other types of cheese can add more:
– Regular shredded cheese – 110 calories (1/4 cup)
– Whole-milk mozzarella – 132 calories (1/4 cup)
– Feta – 140 calories (1/4 cup)
– Ricotta – 170 calories (1/4 cup)
– Goat cheese – 140 calories (1/4 cup)
For a lower calorie option, use reduced-fat shredded cheese, pepper jack or queso quesadilla cheese. And be mindful of portion sizes, sticking to about 2 tablespoons or 1/8 cup at most.
Extra Oils and Fats
Adding extra fats like oil, butter, sour cream or mayo to a quesadilla can also increase the calorie count:
– Olive or vegetable oil – 120 calories (1 Tbsp)
– Butter – 100 calories (1 Tbsp)
– Sour cream – 60 calories (2 Tbsp)
– Mayonnaise – 90 calories (1 Tbsp)
To keep the calorie count down, limit added fats and oils or look for low-fat sour cream or mayo options. You can also brush the tortilla lightly with oil rather than adding a full tablespoon.
Large Portions
As with any food, eating oversized portions can result in excess calorie intake. Some ways portions could get too big:
– Using 3 tortillas instead of 2
– Loading the quesadilla with 2/3 cup of cheese rather than 1/4 cup
– Adding both cheese and meat
– Eating multiple quesadillas at one sitting
Stick with reasonably sized portions to keep calories under control. Aim for one quesadilla made with 2 smaller tortillas and 2 tablespoons of cheese for a lighter option.
Healthy Quesadilla Options Under 400 Calories
Here are some ideas for putting together a tasty quesadilla that keeps the calorie count around 400 or less:
Veggie Quesadilla
– 2 corn tortillas (100 calories)
– 1/4 cup sautéed onions and bell peppers (50 calories)
– 2 Tbsp queso quesadilla cheese (60 calories)
– Salsa or hot sauce (free)
Total Calories: Around 210
Sweet Potato and Black Bean Quesadilla
– 1 large whole wheat tortilla (150 calories)
– 1/4 cup sweet potato cubes (45 calories)
– 2 Tbsp black beans (20 calories)
– 1 Tbsp queso fresco (35 calories)
– Squeeze of lime juice
Total Calories: Around 250
Caprese Quesadilla
– 2 small whole wheat tortillas (190 calories)
– 2 slices fresh mozzarella (80 calories)
– 4 cherry tomatoes, sliced (10 calories)
– Basil leaves
– Balsamic glaze
Total Calories: Around 280
BBQ Chicken Quesadilla
– 1 large high-fiber flour tortilla (170 calories)
– 1/4 cup shredded rotisserie chicken (110 calories)
– 2 Tbsp BBQ sauce (60 calories)
– 2 Tbsp reduced-fat cheddar (45 calories)
Total Calories: Around 385
As you can see there are many options for putting together delicious quesadillas at around 400 calories or less by using healthier ingredients. The key is to stick with lean proteins, lots of veggies, and reasonable portions.
Conclusion
A cheese quesadilla made with flour tortillas can range from around 400 calories for a small 6-inch version up to 500-600 calories for a larger-sized quesadilla. Exact counts will depend on the size of the tortillas and amount of cheese used.
Some general tips for lightening up your quesadilla include: choosing smaller tortillas, using just 1-2 Tbsp of shredded cheese, adding lots of vegetables, and limiting high-fat ingredients like oils, creams and fatty meats.
With some simple substitutions and portion control, you can enjoy a satisfying quesadilla for under 500 calories or even as little as 300-400 calories. Just be mindful of your serving sizes.
