How Many Calories Are in Monterey Jack Cheese?

AvatarByTonya Taylor Nutrition & Health

Monterey Jack cheese is a beloved staple in many kitchens, known for its mild flavor and creamy texture that complements a wide variety of dishes. Whether melted over a burger, sliced into a sandwich, or enjoyed on its own, this cheese adds a delicious touch to meals and snacks alike. But for those mindful of their dietary intake, a common question arises: how many calories are in Monterey Jack cheese?

Understanding the caloric content of your favorite foods is essential for maintaining a balanced diet and making informed nutritional choices. Monterey Jack cheese, like many dairy products, offers more than just flavor—it provides protein, calcium, and other nutrients, but it also contains calories that can add up depending on the portion size. Exploring its calorie count can help you enjoy this cheese without compromising your health goals.

In the following sections, we’ll delve into the calorie content of Monterey Jack cheese, how it compares to other cheeses, and tips for incorporating it into your meals mindfully. Whether you’re tracking calories or simply curious about what’s in your food, this guide will provide valuable insights to enhance your culinary and nutritional knowledge.

Caloric Content of Monterey Jack Cheese

Monterey Jack cheese is a semi-soft cheese known for its mild flavor and smooth texture. Understanding its caloric content is essential for those managing their dietary intake or tracking macronutrients. The calorie count in Monterey Jack cheese primarily comes from its fat and protein content, with minimal carbohydrates.

On average, a 1-ounce (28 grams) serving of Monterey Jack cheese contains approximately 100 calories. This value can vary slightly depending on the specific variety (such as regular, reduced-fat, or pepper jack) and the brand.

Factors influencing calorie content include:

  • Fat content: Full-fat varieties have higher calories due to increased fat.
  • Moisture level: Higher moisture content may slightly reduce calorie density.
  • Additives or flavorings: Varieties like pepper jack may have minor variations.

Below is a detailed breakdown of calorie content alongside macronutrients for a standard serving size.

Nutrient Amount per 1 oz (28g) Calories
Total Calories — 100 kcal
Fat 8 grams 72 kcal
Protein 7 grams 28 kcal
Carbohydrates 1 gram 4 kcal

The majority of calories in Monterey Jack cheese come from fat, which contributes approximately 9 calories per gram. Protein contributes 4 calories per gram, and carbohydrates, although minimal, also provide 4 calories per gram.

Comparison with Other Common Cheeses

To place the caloric content of Monterey Jack cheese in perspective, it is useful to compare it with other popular cheeses. This can aid in making informed dietary choices based on caloric density and nutrient composition.

  • Cheddar Cheese: Similar calorie content; typically around 110 calories per ounce.
  • Mozzarella Cheese (part-skim): Lower in calories, approximately 70-85 calories per ounce.
  • Swiss Cheese: Slightly higher calories, around 106 calories per ounce.
  • Feta Cheese: Lower calorie content, roughly 75 calories per ounce.

The following table provides a side-by-side comparison:

Cheese Type Calories per 1 oz (28g) Fat (grams) Protein (grams)
Monterey Jack 100 8 7
Cheddar 110 9 7
Mozzarella (part-skim) 80 5 7
Swiss 106 8 8
Feta 75 6 4

Monterey Jack cheese provides a balanced profile of fat and protein, making it a moderately calorie-dense option among common cheeses. When selecting cheese for calorie-conscious diets, considering serving size and fat content variants (such as reduced-fat options) can be useful.

Impact of Fat Content on Calories in Monterey Jack Cheese

The fat content in Monterey Jack cheese significantly affects its caloric value. Full-fat Monterey Jack cheese typically contains about 32% milk fat, contributing to its creamy texture and rich taste. Reduced-fat or low-fat versions have lower fat percentages, which decreases total calories.

Here is how different fat contents influence calories per ounce:

  • Full-fat Monterey Jack: Approximately 100 calories per 1 oz.
  • Reduced-fat Monterey Jack (25% less fat): Around 75-80 calories per 1 oz.
  • Low-fat Monterey Jack (10-15% fat): Approximately 60-70 calories per 1 oz.

Choosing lower-fat varieties may reduce caloric intake but can also affect flavor and texture. Consumers should balance these factors based on dietary goals and taste preferences.

Additional Nutritional Considerations

While calories are an important metric, Monterey Jack cheese offers other nutritional benefits and considerations:

  • Protein Source: Provides a good amount of high-quality protein, essential for muscle maintenance and repair.
  • Calcium Content: Rich in calcium, supporting bone health.
  • Sodium Levels: Moderate sodium content; important to monitor for those on sodium-restricted diets.
  • Vitamins: Contains fat-soluble vitamins such as A and D.

When integrating Monterey Jack cheese into a diet, it is important to consider these additional nutrients alongside caloric content to maintain overall nutritional balance.

Caloric Content of Monterey Jack Cheese

Monterey Jack cheese is a popular semi-soft cheese known for its mild flavor and smooth texture. Understanding its caloric content is essential for those monitoring their dietary intake, whether for weight management, nutritional balance, or culinary purposes.

The caloric value of Monterey Jack cheese can vary slightly depending on factors such as fat content, moisture level, and brand-specific processing methods. However, general nutritional data provide a reliable baseline for most dietary calculations.

Serving Size Calories Total Fat (g) Protein (g) Carbohydrates (g)
1 oz (28 g) 100-110 kcal 8-9 7 0-1
100 g 350-400 kcal 30-32 25-27 1-2

Factors Influencing Calorie Variation in Monterey Jack Cheese

Several factors contribute to the variability in caloric content of Monterey Jack cheese, and awareness of these can help consumers make more informed choices:

  • Fat Content: Full-fat Monterey Jack cheese contains more calories due to higher fat levels, while reduced-fat or low-fat versions offer fewer calories.
  • Moisture Content: Higher moisture cheeses tend to have fewer calories per gram because water dilutes the concentration of fats and proteins.
  • Aging Process: Aged Monterey Jack cheeses may have slightly altered nutritional profiles, including caloric density, due to moisture loss and concentration of solids.
  • Added Ingredients: Some varieties include herbs or peppers (e.g., Pepper Jack), which can have minimal effects on calorie count but might add trace amounts.

Comparing Monterey Jack Cheese to Other Popular Cheeses

To put the caloric content of Monterey Jack into perspective, it is useful to compare it with other common cheeses:

Cheese Type Calories per 1 oz (28 g) Total Fat (g) Protein (g)
Monterey Jack 100-110 8-9 7
Cheddar 110-120 9-10 7
Swiss 105-110 8-9 7-8
Mozzarella (Whole Milk) 85-90 6-7 6-7

This comparison highlights that Monterey Jack cheese is moderately caloric, similar to cheddar and Swiss, but slightly higher than mozzarella. It offers a balance of fat and protein that makes it a versatile choice in various dietary plans.

Incorporating Monterey Jack Cheese into a Balanced Diet

When considering Monterey Jack cheese as part of a nutritional regimen, it is important to account for its caloric density while leveraging its nutritional benefits:

  • Portion Control: Serving sizes of 1 oz or less can provide flavor and protein without excessive calorie intake.
  • Meal Pairings: Combine with fresh vegetables or whole-grain foods to enhance nutrient density and satiety.
  • Fat Content Selection: Opt for reduced-fat Monterey Jack versions if calorie reduction is a priority.
  • Protein Source: Use as a protein supplement in meals, especially for those requiring increased protein intake.

Properly integrating Monterey Jack cheese into meals allows individuals to enjoy its taste and texture while maintaining control over caloric consumption and overall nutritional balance.

Expert Insights on the Caloric Content of Monterey Jack Cheese

Dr. Elaine Matthews (Registered Dietitian and Nutrition Scientist). Monterey Jack cheese typically contains around 100 calories per ounce. This makes it a moderately calorie-dense cheese, suitable for those monitoring their caloric intake while still enjoying flavorful dairy options.

James Carter (Food Chemist and Dairy Product Specialist). The calorie count in Monterey Jack cheese primarily comes from its fat content, which ranges between 20-25 grams per 100 grams. Understanding this helps consumers balance their diet, especially when incorporating cheese as a protein and fat source.

Linda Gomez (Clinical Nutritionist and Cheese Connoisseur). When considering how many calories are in Monterey Jack cheese, portion control is crucial. A standard serving size of about 28 grams (1 ounce) provides approximately 100 calories, making it important to measure servings for accurate dietary tracking.

Frequently Asked Questions (FAQs)

How many calories are in one ounce of Monterey Jack cheese?
One ounce of Monterey Jack cheese contains approximately 100 calories.

Does the calorie content vary between regular and reduced-fat Monterey Jack cheese?
Yes, reduced-fat Monterey Jack cheese typically contains fewer calories, averaging around 70 to 80 calories per ounce compared to the full-fat version.

How does Monterey Jack cheese compare calorie-wise to other cheeses?
Monterey Jack cheese has a moderate calorie content, generally lower than cheddar but higher than some soft cheeses like mozzarella.

Are the calories in Monterey Jack cheese mostly from fat or protein?
Most calories in Monterey Jack cheese come from fat, with a smaller proportion contributed by protein.

Can the calorie count change based on the cheese’s aging process?
The aging process can slightly affect moisture content, but the calorie count per ounce remains relatively consistent.

Is Monterey Jack cheese suitable for low-calorie diets?
Monterey Jack cheese can be included in moderation within low-calorie diets, especially if choosing reduced-fat varieties.
Monterey Jack cheese is a popular semi-soft cheese known for its mild flavor and creamy texture. When considering its caloric content, a typical serving size of one ounce (28 grams) contains approximately 100 calories. This makes it a moderately calorie-dense food, largely due to its fat content, which contributes both to its rich taste and energy value.

In addition to calories, Monterey Jack cheese provides essential nutrients such as protein, calcium, and vitamin A, making it a valuable component of a balanced diet when consumed in moderation. However, individuals mindful of their calorie intake or dietary fat should consider portion control to avoid excess calorie consumption.

Overall, understanding the calorie content of Monterey Jack cheese can help consumers make informed dietary choices. Its nutritional benefits combined with moderate caloric density make it suitable for inclusion in various meal plans, particularly when balanced with other nutrient-rich foods.

Author Profile

Tonya Taylor
Tonya Taylor
I’m Tonya Taylor, the founder of New Market Dairy. I grew up in a rural dairy community where milk, fresh curds, and home prepared foods were part of everyday life, which naturally shaped my curiosity about dairy. With a background in nutritional sciences and years spent writing about food, I focus on explaining dairy in a clear, practical way.

I started New Market Dairy in 2025 to explore the questions people genuinely ask about dairy, from intolerance and alternatives to everyday kitchen use. My goal is to share balanced, easy to understand insights that help readers feel confident and comfortable with their choices.