Cheese, monterey jack, solid
Whole food · Dairy and Egg Products
Photo: Wikipedia
Monterey Jack is a semi-soft, pale-yellow American cheese with a mild, buttery flavor and a smooth, creamy texture that melts beautifully. It's a nutritional powerhouse of protein and fat, delivering a substantial 392 calories and over 22 grams of protein per 100 grams. Its high fat content is what gives it that luxurious mouthfeel and excellent melting properties.
Calorie split: 23% protein · 2% carbs · 75% fat
↓ Full nutrition💚 Why it's loved
People adore it for its incredibly mild, crowd-pleasing flavor and unparalleled melting ability, making it the ultimate cheese for quesadillas, nachos, and grilled cheese. It's a versatile staple in Tex-Mex and Californian cuisine, often blended with spicier cheeses like Pepper Jack to add creaminess without heat.
⚠️ Watch-outs & how to enjoy it better
Its high saturated fat and calorie density can be a concern for heart health or weight management if consumed in excess. As a dairy product, it's a common allergen for those with lactose intolerance or milk protein allergies. To mitigate, practice strict portion control (stick to the 1-ounce serving) and pair it with high-fiber vegetables like broccoli or a leafy salad to add volume and slow fat absorption.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- High in calcium for bone and dental health.
- Provides vitamin A for vision and immune function.
- Contains phosphorus, essential for energy metabolism and cell repair.
- A calorie-dense food useful for healthy weight gain.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The cheese gets its name from a historic adobe in Monterey, California, and its creation is credited to a Franciscan friar named Junípero Serra in the 18th century.
Full nutrition (USDA data · scales with serving)
| Water | 39.2 g |
| Energy (Atwater General Factors) | 392 kcal |
| Energy (Atwater Specific Factors) | 391 kcal |
| Nitrogen | 3.5 g |
| Protein | 22.6 g |
| Total lipid (fat) | 32.6 g |
| Ash | 3.7 g |
| Carbohydrate, by difference | 1.9 g |
| Calcium, Ca | 715 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 29.6 mg |
| Phosphorus, P | 471 mg |
| Potassium, K | 82.9 mg |
| Sodium, Na | 662 mg |
| Zinc, Zn | 3.8 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.01 mg |
| Iodine, I | 35.9 ug |
| Retinol | 192 ug |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D2 (ergocalciferol) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 19.2 g |
| SFA 12:0 | 1.0 g |
| SFA 14:0 | 3.0 g |
| SFA 16:0 | 9.3 g |
| SFA 18:0 | 2.8 g |
| Fatty acids, total monounsaturated | 6.7 g |
| PUFA 18:2 | 0.74 g |
| Cholesterol | 99.8 mg |
Amino acid profile (per 100g)
Estimated from Cheese, cottage, with vegetables — USDA does not publish this profile for Cheese.
| Tryptophan | 0.13 g |
| Threonine | 0.53 g |
| Isoleucine | 0.70 g |
| Leucine | 1.2 g |
| Lysine | 0.97 g |
| Methionine | 0.36 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.65 g |
| Tyrosine | 0.64 g |
| Valine | 0.74 g |
| Arginine | 0.55 g |
| Histidine | 0.40 g |
| Alanine | 0.62 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.27 g |
| Proline | 1.4 g |
| Serine | 0.67 g |
FAQ
What's the difference between Monterey Jack and Pepper Jack?
Pepper Jack is a spicy variant of Monterey Jack, infused with hot peppers like jalapeños, habaneros, or serranos. The base cheese is identical.
Is it a good cheese for melting?
Yes, it's one of the best. Its high moisture and fat content give it a smooth, creamy melt without becoming oily or stringy, making it ideal for sauces, dips, and toppings.
How should I store it?
Wrap it tightly in wax paper or cheese paper, then place it in a resealable plastic bag in the refrigerator. This allows it to breathe while preventing it from drying out. Use within 2-3 weeks of opening.
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 3.92 kcal/g · 23% calories from protein · 0.0 g fiber · 0.0 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: 7.98 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.