Cheese is toward the top of the list of foods that are popular. There is a kind of cheese for everyone—it might be soft or hard, subtle or strong, imported or come from nearby farms. Pepper Jack Cheese can be included in a healthy diet in a variety of ways, despite its negative reputation due to its high fat content.
Monterey Jack cheese is spiced up with pepper jack, commonly called jalapeño jack. To give Monterey Jack a little kick, American cheese pepper jack mixes in herbs and peppers.
Pepper jack is healthier than many other cheeses due to its lower sodium and calorie content. It’s also an excellent source of protein and calcium.
Nutrition Information for Pepper Jack Cheese
One slice or two cubes, or one ounce (28g) of pepper jack cheese, contains 100 calories, 7 grams of protein, and 8 grams of fat. Despite being high in fat, spicy Monterey Jack cheese is a great source of calcium, providing 15% of your daily intake per serving. The USDA provided the following nutrition facts.
- Fat: 8g
- Sodium: 170mg
- Calories: 100
- Fiber: 0g
- Carbohydrates: 0g
- Protein: 7g
- Calcium: 209 mg
- Sugars: 0g
Carbohydrates
There is no sugar, fiber, or carbs in jack cheese. Some pepper jack cheese brands contain less than one gram of total carbohydrates.
Fats
The amount of fat in a 28-ounce serving of jack cheese is 8 grams, or 10% of the daily recommended limit.
At 5 grams, saturated fat accounts for more than half of the fat in jack cheese. The American Heart Association recommends that saturated fat should be no more than 5% to 6% of your daily calories. Animal meat, dairy products, certain plant oils, and many pre-packaged foods contain saturated fat.
A large study suggests dairy products may reduce cardiovascular disease risk, making cheese’s saturated fat healthier than other sources.
Protein
Pepper jack cheese is an excellent choice for a high-protein diet due to its high protein and low carb content. The goals of this diet are to increase energy, accelerate weight loss, and improve physical performance. Protein in jack cheese supports essential functions like hormone production, enzyme activity, and cell repair, regardless of health goals.
Minerals and Vitamins
Although pepper jack cheese is low in iron, potassium, and vitamin D, it is an excellent source of calcium. A 1-ounce serving offers 209 mg of calcium, covering 15% of the daily recommended intake.
Calcium, the most abundant mineral in the body, is crucial for teeth and bone health, with 99% stored there. Besides strengthening teeth and bones, calcium aids muscle movement, transmits brain messages, constricts and relaxes blood vessels, and releases hormones.
The 170 mg of sodium included in jack cheese is equivalent to 7% of the daily required amount. This qualifies it as a low-sodium cheese, similar to Swiss and mozzarella, unlike saltier varieties like American and blue cheese.
Calories
In addition to being low in salt, pepper jack cheese also has a low caloric content.
Health Advantages
Promotes Bone Health
As was previously indicated, a notable source of calcium is pepper jack cheese. Osteoporosis is more likely when there is insufficient calcium in the diet, as calcium helps maintain strong bones.
Fit for a Low-Carbohydrate Diet
Pepper jack cheese, being carb-free, fits well into a low-carb diet. Whether you’re following keto or cutting back on high-sugar foods like grains and fruits, pepper jack offers a satisfying option.
Fit for a High-Protein Diet
The protein in jack cheese makes it a great addition to a high-protein diet. Pair pepper jack with other protein-rich foods like lean meats, seafood, beans, soy, eggs, and nuts for satisfying snacks and meals.
May Last Longer Than Other Foods to Keep You Satisfied
Protein is the nutrient that keeps you feeling full. High-protein foods like jack cheese are more likely to keep you satisfied than other snacks with similar calorie counts.
Jack Cheese for Individuals Who Are Lactose Intolerant
Pepper jack cheese, made from cow’s milk, is low in carbs because most or all of the lactose is removed during production. This makes it suitable for some lactose-intolerant individuals, who can consume low-carb cheeses without experiencing the usual side effects associated with higher-carb dairy products.
