Cheese, monterey
Whole food · Dairy and Egg Products
Photo: Wikipedia
Monterey Jack is a semi-soft, mild, and creamy California cheese with a buttery flavor and smooth, supple texture that melts beautifully. Its high fat and protein content (over 30g fat and 24g protein per 100g) makes it a calorie-dense, satisfying choice. It's often sold plain or with spicy pepper additives, becoming the popular Pepper Jack.
Calorie split: 26% protein · 1% carbs · 73% fat
↓ Full nutrition💚 Why it's loved
People adore it for its exceptional melting quality, which creates a smooth, gooey, and non-greasy texture perfect for quesadillas and nachos. Its mild, buttery flavor acts as a perfect canvas, complementing rather than overpowering other ingredients in a dish.
⚠️ Watch-outs & how to enjoy it better
Due to its high saturated fat and sodium content, it should be consumed in moderation by those monitoring heart health or blood pressure. As a dairy product, it's a common allergen for those with milk protein or lactose intolerance. Tip: Pair it with fiber-rich vegetables like bell peppers or in a salad to balance the meal, and use it as a flavorful accent rather than the main component.
Key benefits
- Excellent source of calcium for bone health
- High-quality complete protein for muscle maintenance
- Rich in fat-soluble vitamins like Vitamin A and K2
- Contains conjugated linoleic acid (CLA), a beneficial fatty acid
- Lactose content is reduced during aging, often tolerable for some with sensitivities
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Monterey Jack is the direct ancestor of the famous spicy Pepper Jack, which is simply Monterey Jack infused with hot peppers like jalapeños or habaneros.
Full nutrition (USDA data · scales with serving)
| Water | 41.0 g |
| Energy | 373 kcal |
| Energy | 1562 kj |
| Protein | 24.5 g |
| Total lipid (fat) | 30.3 g |
| Ash | 3.5 g |
| Carbohydrate, by difference | 0.68 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.50 g |
| Calcium, Ca | 746 mg |
| Iron, Fe | 0.72 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 444 mg |
| Potassium, K | 81.0 mg |
| Sodium, Na | 600 mg |
| Zinc, Zn | 3.0 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 14.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.39 mg |
| Niacin | 0.09 mg |
| Pantothenic acid | 0.21 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 15.4 mg |
| Vitamin B-12 | 0.83 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 198 ug |
| Retinol | 192 ug |
| Carotene, beta | 78.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 769 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 22.0 iu |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin D3 (cholecalciferol) | 0.60 ug |
| Vitamin K (phylloquinone) | 2.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 19.1 g |
| SFA 4:0 | 0.98 g |
| SFA 6:0 | 0.24 g |
| SFA 8:0 | 0.31 g |
| SFA 10:0 | 0.56 g |
| SFA 12:0 | 0.40 g |
| SFA 14:0 | 3.6 g |
| SFA 16:0 | 7.8 g |
| SFA 18:0 | 3.4 g |
| Fatty acids, total monounsaturated | 8.8 g |
| MUFA 16:1 | 0.92 g |
| MUFA 18:1 | 7.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.90 g |
| PUFA 18:2 | 0.64 g |
| PUFA 18:3 | 0.26 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 89.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 0.87 g |
| Isoleucine | 1.5 g |
| Leucine | 2.3 g |
| Lysine | 2.0 g |
| Methionine | 0.64 g |
| Cystine | 0.12 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.2 g |
| Valine | 1.6 g |
| Arginine | 0.93 g |
| Histidine | 0.86 g |
| Alanine | 0.69 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 6.0 g |
| Glycine | 0.42 g |
| Proline | 2.8 g |
| Serine | 1.4 g |
FAQ
What's the difference between Monterey Jack and Pepper Jack?
Pepper Jack is Monterey Jack cheese that has been flavored with spicy chili peppers. The base cheese is identical; the peppers add heat and specks of color.
Is Monterey Jack a good melting cheese?
Yes, it's considered one of the best melting cheeses due to its high moisture and fat content, which gives it a smooth, creamy melt without becoming oily or stringy.
Can I substitute Monterey Jack in recipes?
For melting, mild cheddar, Colby, or Muenster are good substitutes. For a similar mild, buttery flavor, young Gouda or Havarti can work, though their melting properties may vary slightly.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.73 kcal/g · 26% calories from protein · 0.0 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 7.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.