Does a Burrito or Quesadilla Have Less Calories?

December 7, 2025 •

4 min read

A standard restaurant burrito can easily contain upwards of 1,000 calories, while a simple cheese quesadilla can start significantly lower. The answer to whether a burrito or quesadilla has less calories is not straightforward, as the final calorie count depends heavily on the specific ingredients and portion size.

Quick Summary

The calorie count of a burrito versus a quesadilla is determined by ingredients, portion size, and preparation method, not the dish type itself. While quesadillas are often smaller and contain fewer components, a burrito's larger size can be more filling, depending on the chosen contents.

Key Points

Ingredients are Key: The final calorie count depends more on the fillings and toppings than on whether it's a burrito or a quesadilla.
Default Calorie Count: In a typical restaurant setting, burritos are often higher in calories due to their larger size and more numerous fillings, including rice.
Cheese is a Factor: Excessive cheese in a quesadilla can dramatically increase its calorie count, potentially making it rival or exceed a burrito.
Portion Control: Burritos inherently use a larger tortilla, which contributes a greater carbohydrate and calorie base than the tortillas used for most quesadillas.
Healthy Swaps: Making healthier ingredient choices like lean meat, extra veggies, and whole wheat tortillas is the most effective way to lower the calories in either dish.
Cooking Method: Opting for a grilled or pan-cooked option with minimal oil is significantly healthier than a deep-fried version of either dish.
Topping Awareness: Toppings like sour cream, guacamole, and high-fat sauces add significant calories and should be limited or swapped for lower-calorie alternatives like salsa.

The Calorie Culprits: What's Really Inside?

When comparing a burrito and a quesadilla, the most significant factor determining the final calorie count isn't the dish itself but rather what you fill it with and how it's prepared. A plain tortilla has a baseline calorie count, but the moment you start adding protein, cheese, rice, beans, and sauces, the numbers can skyrocket.

Tortilla Size and Type

One of the most fundamental differences lies in the tortilla. Burritos often use a larger flour tortilla to contain a wider variety of fillings, which automatically increases the base calorie and carbohydrate count compared to the smaller tortillas typically used for quesadillas. A switch to whole wheat or low-carb tortillas is one of the simplest ways to reduce calories for either dish.

The Impact of Fillings

Meat: Opting for lean meats like grilled chicken breast instead of fattier options such as carnitas or seasoned ground beef makes a significant difference. Fried meat should be avoided entirely.
Cheese: Cheese is a staple in both dishes and a major calorie contributor. A restaurant-sized quesadilla can use a generous amount of cheese, pushing its calorie count far above a more moderately filled burrito. Using a smaller portion of a strong-flavored, low-fat cheese or opting for nutrient-rich, low-calorie alternatives like cottage cheese can help.
Rice and Beans: Burritos are known for including rice and beans, which add bulk, fiber, and protein but also a substantial amount of carbohydrates and calories. Choosing brown rice over white and opting for black beans or pinto beans without added lard are healthier choices. For quesadillas, beans can be a great addition to boost fiber and protein, but portion size matters.
Veggies: Loading up on fresh vegetables like peppers, onions, shredded lettuce, and salsa adds flavor, fiber, and nutrients without a heavy calorie penalty. In contrast, rich, creamy toppings like sour cream and guacamole should be used sparingly due to their high-fat content.

Cooking Methods Matter

A fried burrito or a quesadilla cooked with a lot of oil will have a much higher calorie count than one that is grilled or cooked on a dry griddle. Opting for a pan-fried approach with minimal oil or simply microwaving the assembled wrap are ways to keep the calories in check.

Comparison: Standard vs. Healthy

This table illustrates the calorie contrast between typical restaurant-style preparations and a healthier, at-home version of each dish.


Feature	Standard Restaurant Burrito	Healthier Homemade Burrito	Standard Restaurant Quesadilla	Healthier Homemade Quesadilla
Tortilla	Large flour (300+ calories)	Whole wheat or low-carb (~150 calories)	Medium flour (150-200 calories)	Whole wheat or low-carb (~100 calories)
Meat	Fatty, seasoned beef/pork (400-600 calories)	Lean grilled chicken/turkey (200-300 calories)	Seasoned beef/chicken (200-300 calories)	Lean grilled chicken/veggies (150-250 calories)
Cheese	Excessively generous amount (300+ calories)	Small portion of low-fat cheese (50-100 calories)	Large portion of cheese (300+ calories)	Moderate low-fat cheese (100-150 calories)
Rice/Beans	White rice and refried beans (200-300 calories)	Brown rice and black beans (100-200 calories)	Optional, often omitted	Veggies and beans (50-100 calories)
Toppings	Sour cream, guacamole (200+ calories)	Salsa, lettuce, veggies (20-50 calories)	Sour cream, guacamole (100+ calories)	Salsa, cilantro (10-20 calories)
Estimated Total	1,000 - 1,500+ Calories	500 - 800 Calories	700 - 1,200+ Calories	300 - 600 Calories

Making a Healthier Choice

Ultimately, whether a burrito or quesadilla has less calories is a decision you can control. A healthy, vegetable-packed burrito made with lean protein and brown rice will be a much better option than a greasy, oversized quesadilla loaded with cheese and sour cream. Conversely, a minimalist cheese quesadilla can beat out a burrito bowl piled high with rice and creamy sauces.

Smart Modifications for Either Dish

Reduce the Tortilla: Choose a smaller size or opt for a whole wheat or low-carb version. A burrito bowl is another excellent option to eliminate the tortilla altogether.
Pile on the Veggies: Maximize your filling with nutrient-dense vegetables like bell peppers, onions, spinach, and corn to add fiber and volume without excessive calories.
Choose Lean Protein: Select grilled chicken, turkey, or black beans over fatty cuts of meat.
Mind the Cheese and Sauces: Use cheese sparingly and choose flavorful, low-calorie alternatives like salsa or fresh cilantro instead of sour cream and heavy sauces.
Embrace Portion Control: The serving size is a critical factor, especially with restaurant food where portions can be massive. Consider splitting a large dish or saving half for later.

Conclusion: Customization is King

There is no one-size-fits-all answer to whether a burrito or quesadilla has less calories. A burrito's inherent design, with its larger tortilla and potential for more components like rice, gives it a higher calorie baseline. However, a quesadilla's dependence on cheese and optional fatty toppings means it can quickly become just as, if not more, calorie-dense. The power lies in your ingredient choices. By customizing your order or making your dish at home with healthier components, you can enjoy either and still maintain your dietary goals.

To see a detailed nutritional breakdown for typical Mexican-American dishes, you can consult sites like Nutritionix.

Frequently Asked Questions

Restaurant burritos are typically large, using oversized tortillas and generous portions of calorie-dense ingredients like fatty meats, white rice, excessive cheese, and high-fat sauces, which all contribute to a high calorie total.

A chicken quesadilla made with lean grilled chicken and minimal cheese is likely to be healthier and lower in calories than a beef burrito made with fatty ground beef, rice, and sour cream. It depends entirely on the preparation.

To reduce calories in a burrito, use a smaller, whole wheat tortilla, opt for lean protein like grilled chicken, load up on vegetables, choose brown rice, and use salsa instead of sour cream and guacamole.

No, a quesadilla is not always lower in calories. While often smaller, a quesadilla loaded with a large amount of cheese and fried in oil can have a very high calorie count, sometimes exceeding a moderately filled burrito.

While the tortilla is a significant source of calories, particularly the large one used for a burrito, the fillings and toppings like fatty meat, excessive cheese, rice, and sour cream often contribute more to the final calorie count.

Healthier fillings for a quesadilla include grilled vegetables like peppers and onions, lean protein like chicken, black beans for fiber, and a modest amount of lower-fat cheese.

A burrito bowl can be healthier by removing the large tortilla, but the calorie count still depends on the ingredients. Piling it high with rice, fatty meat, and creamy sauces will result in a calorie-dense meal.

To keep calories low, limit or avoid creamy, high-fat toppings such as sour cream, guacamole, and cheesy sauces. Instead, opt for fresh salsa, pico de gallo, and fresh cilantro.

Look for the nutrition information if available. If not, choose the dish you can customize most effectively. Opt for a smaller portion, load up on vegetables, and ask for lean protein, less cheese, and salsa on the side.