76

Chicken-Spinach Quesadillas Recipe

Chicken-Spinach Quesadillas has a high-calorie, average-carb, average-fat and very high-protein content. It is a good source of Calcium, Iron, Thiamin, Riboflavin, Niacin and Folate.

The food contains 47g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 25.6 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.

It gives a good yield of Iron at 5 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Mexican cuisine. Ideally consumed as a Main Dish.

Based on the composite nutritive standing Chicken-Spinach Quesadillas has been given a composite ranking of 76, and in moderation.

Calorie Breakdown

 Calories from Protein26%
 Calories from Fat26%
 Calories from Carbs48%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • Very high in Riboflavin
  • Very high in Thiamin
  • Very high in Calcium
  • High in Iron

Why this is bad for you

  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A4 IU0.1%Mid 40%Average
Retinol9.3 mcg
Vitamin C1.8 mg3%Mid 40%Average
Vitamin D0.44 IU0.11%Mid 40%Average
Thiamin0.44 mg29.6%Top 10%Very High
Riboflavin0.44 mg26.1%Top 10%Very High
Niacin2.7 mg13.3%Top 30%High
Vitamin B60 mg
Folate91.1 mcg22.8%Top 10%Very High
Folic Acid34.2 mcg
Vitamin B120 mcg
Pantothenic Acid0.44 mg4.4%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium147.1 mg14.7%Top 10%Very High
Iron2.2 mg12.3%Top 10%Very High
Magnesium39.6 mg9.9%Top 30%High
Phosphorus153.8 mg15.4%Top 30%High
Potassium221.8 mg6.3%Top 30%High
Sodium351.6 mg14.7%Top 30%High
Zinc0.89 mg5.9%Mid 40%Average
Copper0 mg
Manganese0.44 mg22.2%Top 30%High
Selenium16 mcg22.9%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate20.9 g7%Mid 40%Average
Dietary Fiber2.2 g8.9%Top 30%High
Sugars1.1 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein11.4 g22.8%Top 30%High
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.9 mg
Methionine0.4 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0.4 mg
Alanine0.4 mg
Aspartic Acid0.9 mg
Glutamic Acid2.7 mg
Glycine0.4 mg
Proline0.9 mg
Serine0.4 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5 g7.7%Mid 40%Average
Saturated Fat1.6 g8%Mid 40%Average
Monounsaturated Fat2.2 g
Polyunsaturated Fat0.9 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.8 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 394 Calories from Fat 102

% Daily Value *

Total Fat 11.3 g 17.4%

Saturated Fat 3.6 g 18%

Trans Fat

Cholesterol 32.1 mg 10.7%

Sodium 791.1 mg 33%

Total Carbohydrates 47 g 15.7%

Dietary Fiber 5 g20%

Sugars 2.4 g

Protein 25.6 g 51.2%

Vitamin A 0.2% Vitamin C 6.7%

Calcium 33.1% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/chicken-spinach-quesadillas-192707 Embed Table:

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