You are in: Home /
Lost? Site Map

Nutritional Facts: John's Vegetarian Quesadillas

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 1/2 cups (137g)
broccoli
1 1/2 cups (161g)
cauliflower
3 (42g)
jalapenos
1 1/2 cups (240g)
sweet onions
1 1/2 cups (270g)
tomatoes
4 1/2 cups (509g)
monterey jack cheese
6 large (0g)
whole wheat tortillas
1 to taste (0g)
vegetable oil
5 teaspoons (23g)
butter
2 (402g)
avocados
1 to taste (0g)
lemon wedges
1 to taste (0g)
salsa
Total 1 serving
Alanine (g) 0.1 0.2 n/a 0.1 0.1 3.5 n/a n/a 0.0 0.4 n/a n/a 4 2
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Arginine (g) 0.3 0.1 n/a 0.2 0.1 4.7 n/a n/a 0.0 0.4 n/a n/a 6 3
Ash (g) 1.2 1.2 0.2 0.8 1.4 18.1 n/a n/a 0.5 6.4 n/a n/a 30 15
Aspartic acid (g) 0.4 0.3 n/a 0.2 0.4 8.0 n/a n/a 0.0 0.9 n/a n/a 10 5
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a 0.9 305.5 n/a n/a 306 153
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Calcium (mg) 64.2 35.3 5.0 55.2 27.0 3,793.4 n/a n/a 5.6 48.2 n/a n/a 4,034 2,017
Calories 46.4 40.1 12.2 96.0 48.6 1,896.7 n/a n/a 168.0 643.2 n/a n/a 2,951 1,476
Calories (kj) 192.5 166.9 50.0 398.4 199.8 7,942.8 n/a n/a 702.7 2,693.4 n/a n/a 12,346 6,173
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a 0.0 20.1 n/a n/a 20 10
Carbohydrates (g) 9.1 8.0 2.7 22.4 10.5 3.5 n/a n/a 0.0 34.3 n/a n/a 90 45
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 452.6 n/a n/a 50.4 0.0 n/a n/a 503 251
Copper (mg) 0.1 0.1 0.0 0.1 0.2 0.2 n/a n/a 0.0 0.8 n/a n/a 1 1
Cystine (g) 0.0 0.0 n/a 0.0 0.0 0.6 n/a n/a 0.0 0.1 n/a n/a 1 0
Dietary Fiber (g) 3.5 3.2 1.2 4.1 3.2 0.0 n/a n/a 0.0 26.9 n/a n/a 42 21
Folate (mcg) 86.0 91.5 11.3 45.6 40.5 91.5 n/a n/a 0.7 325.6 n/a n/a 693 346
Folate, DFE (mcg) 86.0 91.5 11.3 45.6 40.5 91.5 n/a n/a 0.7 325.6 n/a n/a 693 346
Folate, food (mcg) 86.0 91.5 11.3 45.6 40.5 91.5 n/a n/a 0.7 325.6 n/a n/a 693 346
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Fructose (g) 0.9 1.6 1.1 3.1 3.7 n/a n/a n/a n/a 0.5 n/a n/a 11 5
Galactose (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.4 n/a n/a 0 0
Glucose (dextrose) (g) 0.7 1.5 0.6 4.7 3.4 n/a n/a n/a n/a 1.5 n/a n/a 12 6
Glutamic acid (g) 0.7 0.4 n/a 0.6 1.2 30.5 n/a n/a 0.0 1.2 n/a n/a 35 17
Glycine (g) 0.1 0.1 n/a 0.1 0.1 2.1 n/a n/a 0.0 0.4 n/a n/a 3 1
Histidine (g) 0.1 0.1 n/a 0.0 0.0 4.4 n/a n/a 0.0 0.2 n/a n/a 5 2
Iron (mg) 1.0 0.7 0.1 0.5 0.7 3.7 n/a n/a 0.0 2.2 n/a n/a 9 4
Isoleucine (g) 0.1 0.1 n/a 0.0 0.0 7.7 n/a n/a 0.0 0.3 n/a n/a 8 4
Lactose (g) 0.3 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 0.2 0.2 n/a 0.1 0.1 11.9 n/a n/a 0.0 0.6 n/a n/a 13 6
Lysine (g) 0.2 0.3 n/a 0.1 0.1 10.4 n/a n/a 0.0 0.5 n/a n/a 12 6
Magnesium (mg) 28.7 24.1 6.3 24.0 29.7 137.3 n/a n/a 0.5 116.6 n/a n/a 367 184
Maltose (g) 0.3 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 0.3 0.2 0.0 0.3 0.3 0.1 n/a n/a 0.0 0.6 n/a n/a 2 1
Methionine (g) 0.1 0.0 n/a 0.0 0.0 3.3 n/a n/a 0.0 0.2 n/a n/a 4 2
Monounsaturated Fat (g) 0.0 0.0 0.0 0.0 0.1 44.5 n/a n/a 4.9 39.4 n/a n/a 89 44
Niacin (mg) 0.9 0.8 0.5 0.3 1.6 0.5 n/a n/a 0.0 7.0 n/a n/a 12 6
Pantothenic acid (mg) 0.8 1.1 0.1 0.3 0.2 1.1 n/a n/a 0.0 5.6 n/a n/a 9 5
Phenylalanine (g) 0.2 0.1 n/a 0.1 0.1 6.6 n/a n/a 0.0 0.4 n/a n/a 7 4
Phosphorus (mg) 90.1 70.6 10.9 69.6 64.8 2,257.7 n/a n/a 5.6 209.0 n/a n/a 2,778 1,389
Phytosterols n/a 28.9 n/a 36.0 18.9 n/a n/a n/a n/a n/a n/a n/a 84 42
Polyunsaturated Fat (g) 0.1 0.0 0.0 0.0 0.2 4.6 n/a n/a 0.7 7.3 n/a n/a 13 6
Potassium (mg) 431.3 479.9 104.2 350.4 639.9 411.9 n/a n/a 5.6 1,949.7 n/a n/a 4,373 2,186
Proline (g) 0.2 0.1 n/a 0.0 0.0 14.0 n/a n/a 0.0 0.4 n/a n/a 15 7
Protein (g) 3.8 3.1 0.4 2.6 2.4 124.5 n/a n/a 0.2 8.0 n/a n/a 145 73
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 976.3 n/a n/a 157.2 0.0 n/a n/a 1,134 567
Riboflavin (mg) 0.2 0.1 0.0 0.1 0.1 2.0 n/a n/a 0.0 0.5 n/a n/a 3 1
Saturated Fat (g) 0.1 0.1 0.0 0.1 0.1 97.0 n/a n/a 12.0 8.5 n/a n/a 118 59
Selenium (mcg) 3.4 1.0 0.2 1.2 0.0 73.7 n/a n/a 0.2 1.6 n/a n/a 81 41
Serine (g) 0.2 0.1 n/a 0.1 0.1 7.3 n/a n/a 0.0 0.5 n/a n/a 8 4
Sodium (mg) 45.0 48.2 1.3 9.6 13.5 2,725.6 n/a n/a 167.3 28.1 n/a n/a 3,039 1,519
Starch (g) 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.4 n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a 0.0 8.0 n/a n/a 8 4
Sucrose (g) 0.1 0.0 0.0 2.4 0.0 n/a n/a n/a n/a 0.2 n/a n/a 3 1
Sugar (g) 2.3 3.1 1.7 10.2 7.1 2.5 n/a n/a 0.0 2.7 n/a n/a 30 15
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 0.1 0.1 0.0 0.1 0.1 0.1 n/a n/a 0.0 0.3 n/a n/a 1 0
Threonine (g) 0.1 0.1 n/a 0.1 0.1 4.4 n/a n/a 0.0 0.3 n/a n/a 5 3
Tocopherol, alpha (mg) 1.1 0.1 1.5 0.0 1.5 1.3 n/a n/a 0.5 8.3 n/a n/a 14 7
Tocopherol, beta (mg) 0.0 0.0 0.1 0.0 0.0 n/a n/a n/a 0.0 0.2 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.1 n/a n/a 0 0
Tocopherol, gamma (mg) 0.2 0.3 0.0 0.0 0.3 n/a n/a n/a 0.0 1.3 n/a n/a 2 1
Total Fat (g) 0.5 0.4 0.2 0.2 0.5 154.0 n/a n/a 19.0 58.9 n/a n/a 234 117
Trans-monoenoic Fat n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.7 n/a n/a n/a 1 0
TransFatty acids n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.8 n/a n/a n/a 1 0
Tryptophan (g) 0.0 0.0 n/a 0.0 0.0 1.6 n/a n/a 0.0 0.1 n/a n/a 2 1
Tyrosine (g) 0.1 0.1 n/a 0.0 0.0 6.0 n/a n/a 0.0 0.2 n/a n/a 6 3
Valine (g) 0.2 0.2 n/a 0.1 0.0 8.3 n/a n/a 0.0 0.4 n/a n/a 9 5
Vitamin A, IU (IU) 850.4 0.0 452.8 4.8 2,249.1 3,910.4 n/a n/a 585.5 586.9 n/a n/a 8,640 4,320
Vitamin A, RAE (mcg) 42.3 0.0 22.7 0.0 113.4 1,006.8 n/a n/a 160.3 28.1 n/a n/a 1,374 687
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 4.2 n/a n/a 0.0 0.0 n/a n/a 4 2
Vitamin B-6 (mg) 0.2 0.3 0.2 0.3 0.2 0.4 n/a n/a 0.0 1.0 n/a n/a 3 1
Vitamin C (mg) 121.8 77.4 49.8 17.8 37.0 0.0 n/a n/a 0.0 40.2 n/a n/a 344 172
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 111.9 n/a n/a 14.1 0.0 n/a n/a 126 63
Water (g) 121.9 147.8 38.5 213.9 255.2 208.5 n/a n/a 3.7 294.4 n/a n/a 1,284 642
Zinc (mg) 0.6 0.4 0.1 0.4 0.5 15.3 n/a n/a 0.0 2.6 n/a n/a 20 10

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

Return to John's Vegetarian Quesadillas.