Nutritional Facts: Yam 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 (240g)
onions
2 (6g)
garlic cloves
1 tablespoon (14g)
olive oil
2 teaspoons (2g)
dried oregano
1 1/2 teaspoons (1g)
dried basil
1 1/2 teaspoons (1g)
dried marjoram
1 1/2 teaspoons (4g)
chili powder
1 1/2 teaspoons (3g)
ground cumin
4 cups (544g)
yams
8 (408g)
whole wheat tortillas
1 cup (113g)
sharp cheddar cheese
1 to taste (0g)
salsa
1 to taste (0g)
sour cream
Total 1 serving
Alanine (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.3 n/a 0.8 n/a n/a 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Arginine (g) 0.2 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.7 n/a 1.1 n/a n/a 2 0
Ash (g) 0.8 0.1 0.0 0.2 0.2 0.1 0.5 0.2 4.1 8.6 4.4 n/a n/a 19 2
Aspartic acid (g) 0.2 0.0 0.0 0.0 0.0 n/a 0.1 n/a 0.8 n/a 1.8 n/a n/a 3 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Calcium (mg) 55.2 10.9 0.1 31.9 23.5 17.9 13.4 29.3 76.2 779.3 814.7 n/a n/a 1,852 232
Calories 96.0 8.9 119.3 5.3 2.4 2.4 11.4 11.8 631.0 1,171.0 455.4 n/a n/a 2,515 314
Calories (kj) 398.4 37.4 499.4 22.1 10.2 10.2 47.7 49.4 2,643.8 4,904.2 1,902.9 n/a n/a 10,526 1,316
Carbohydrates (g) 22.4 2.0 0.0 1.4 0.5 0.5 2.0 1.4 149.5 202.4 1.4 n/a n/a 384 48
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 118.7 n/a n/a 119 15
Copper (mg) 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.8 n/a 0.0 n/a n/a 1 0
Cystine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.1 n/a 0.1 n/a n/a 0 0
Dietary Fiber (g) 4.1 0.1 0.0 0.9 0.4 0.4 1.4 0.3 21.2 n/a 0.0 n/a n/a 29 4
Folate (mcg) 45.6 0.2 0.0 4.7 3.3 2.5 1.1 0.3 87.0 n/a 20.3 n/a n/a 165 21
Folate, DFE (mcg) 45.6 0.2 0.0 4.7 3.3 2.5 1.1 0.3 87.0 n/a 20.3 n/a n/a 165 21
Folate, food (mcg) 45.6 0.2 0.0 4.7 3.3 2.5 1.1 0.3 87.0 n/a 20.3 n/a n/a 165 21
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Fructose (g) 3.1 n/a n/a 0.0 0.0 n/a 0.2 n/a n/a n/a n/a n/a n/a 3 0
Galactose (g) 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 4.7 n/a n/a 0.0 0.0 n/a 0.1 n/a n/a n/a n/a n/a n/a 5 1
Glutamic acid (g) 0.6 0.0 0.0 0.0 0.0 n/a 0.1 n/a 1.0 n/a 6.9 n/a n/a 9 1
Glycine (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.3 n/a 0.5 n/a n/a 1 0
Histidine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.2 n/a 1.0 n/a n/a 1 0
Hydroxyproline n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.5 0.1 0.1 0.7 0.9 0.7 0.7 2.1 2.8 8.1 0.8 n/a n/a 18 2
Isoleucine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.3 n/a 1.7 n/a n/a 2 0
Lactose (g) 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.3 n/a n/a 0 0
Leucine (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.5 n/a 2.7 n/a n/a 3 0
Lysine (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.3 n/a 2.3 n/a n/a 3 0
Magnesium (mg) 24.0 1.5 0.0 5.4 7.5 3.1 6.0 11.5 97.9 n/a 31.6 n/a n/a 189 24
Maltose (g) 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.2 n/a n/a 0 0
Manganese (mg) 0.3 0.1 0.0 0.1 0.1 0.0 0.1 0.1 2.0 n/a 0.0 n/a n/a 3 0
Methionine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.1 n/a 0.7 n/a n/a 1 0
Monounsaturated Fat (g) 0.0 0.0 9.8 0.0 0.0 0.0 0.1 0.4 0.0 11.3 10.6 n/a n/a 32 4
Niacin (mg) 0.3 0.0 0.0 0.1 0.1 0.0 0.5 0.1 3.0 n/a 0.1 n/a n/a 4 1
Pantothenic acid (mg) 0.3 0.0 0.0 0.0 0.0 n/a 0.0 n/a 1.7 n/a 0.5 n/a n/a 3 0
Phenylalanine (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.4 n/a 1.5 n/a n/a 2 0
Phosphorus (mg) 69.6 9.2 0.0 3.0 2.9 2.8 12.2 15.7 266.6 n/a 578.6 n/a n/a 960 120
Phytosterols (mg) 36.0 n/a 29.8 4.1 1.1 0.5 3.4 2.1 n/a n/a n/a n/a n/a 77 10
Polyunsaturated Fat (g) 0.0 0.0 1.4 0.0 0.0 0.0 0.3 0.1 0.3 3.8 1.1 n/a n/a 7 1
Potassium (mg) 350.4 24.1 0.1 25.2 27.6 13.7 79.0 56.3 3,644.8 n/a 110.7 n/a n/a 4,332 541
Proline (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.1 n/a 0.3 n/a 3.2 n/a n/a 4 0
Protein (g) 2.6 0.4 0.0 0.2 0.2 0.1 0.5 0.6 8.1 35.5 28.1 n/a n/a 76 10
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 291.5 n/a n/a 292 36
Riboflavin (mg) 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 n/a 0.4 n/a n/a 1 0
Saturated Fat (g) 0.1 0.0 1.9 0.0 0.0 0.0 0.1 0.0 0.2 2.8 23.8 n/a n/a 29 4
Selenium (mcg) 1.2 0.9 0.0 0.1 0.0 0.0 0.8 0.2 3.8 n/a 15.7 n/a n/a 23 3
Serine (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.4 n/a 1.6 n/a n/a 2 0
Sodium (mg) 9.6 1.0 0.3 0.5 0.8 0.7 66.4 5.3 43.5 3,663.8 701.7 n/a n/a 4,494 562
Starch (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 2.4 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.3 n/a n/a 3 0
Sugar (g) 10.2 0.1 0.0 0.1 0.0 0.0 0.3 0.1 2.7 n/a 0.6 n/a n/a 14 2
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Thiamin (mg) 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 n/a 0.0 n/a n/a 1 0
Threonine (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.3 n/a 1.0 n/a n/a 1 0
Tocopherol, alpha (mg) 0.0 0.0 1.9 0.4 0.1 0.0 1.5 0.1 1.8 n/a 0.3 n/a n/a 6 1
Tocopherol, beta (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a 0.1 0.5 0.0 n/a 0.1 n/a n/a n/a 0.0 n/a n/a 1 0
Total Fat (g) 0.2 0.0 13.5 0.1 0.0 0.1 0.6 0.7 0.8 24.5 37.4 n/a n/a 78 10
Trans-monoenoic Fat n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.1 n/a 0.4 n/a n/a 0 0
Tyrosine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.2 n/a 1.4 n/a n/a 2 0
Valine (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.3 n/a 1.9 n/a n/a 2 0
Vitamin A, IU (IU) 4.8 0.5 0.0 34.0 7.8 72.6 1,200.8 40.0 663.7 n/a 1,132.3 n/a n/a 3,157 395
Vitamin A, RAE (mcg) 0.0 0.0 0.0 1.7 0.4 3.6 60.1 2.0 32.6 n/a 299.5 n/a n/a 400 50
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.9 n/a n/a 1 0
Vitamin B-6 (mg) 0.3 0.1 0.0 0.0 0.0 0.0 0.1 0.0 1.2 n/a 0.1 n/a n/a 2 0
Vitamin C (mg) 17.8 1.9 0.0 0.0 0.0 0.5 0.0 0.2 65.8 n/a 0.0 n/a n/a 86 11
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 27.1 n/a n/a 27 3
Water (g) 213.9 3.5 0.0 0.2 0.1 0.1 0.4 0.3 381.5 137.1 41.5 n/a n/a 779 97
Zinc (mg) 0.4 0.1 0.0 0.1 0.1 0.0 0.2 0.2 1.1 n/a 3.5 n/a n/a 6 1

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