How Many Carbs Are in 1 Slice Pepper Jack Cheese?

November 21, 2025 •

4 min read

According to USDA nutrition data, a standard 1-ounce slice of pepper jack cheese contains a negligible amount of total carbohydrates, usually ranging from zero to less than one gram. This makes pepper jack an excellent and flavorful option for those following low-carb and ketogenic lifestyles.

Quick Summary

A typical 1-ounce slice of pepper jack cheese contains less than one gram of carbohydrates, qualifying it as a very low-carb dairy product. This makes it an ideal choice for keto diets, though specific values can vary slightly by brand. Its flavor comes from added spicy peppers, not carbs.

Key Points

Minimal Carbohydrates: A 1-ounce slice of pepper jack cheese typically contains less than 1 gram of carbohydrates, making it suitable for low-carb and keto diets.
Brand Variation: Carb content can range from 0g to 1g per slice depending on the brand, so always check the product's nutrition label for precise details.
Lactose Reduction: The low carb count is a result of the cheesemaking process, where fermentation and draining remove most of the milk's lactose (natural sugar).
High in Fat and Protein: While low-carb, pepper jack is high in fat and provides a good source of protein and calcium, offering a filling and nutritious option.
Versatile for Low-Carb Recipes: Its spicy flavor and excellent meltability make it a great addition to keto recipes like omelets, stuffed chicken, and low-carb tacos.
Enjoy in Moderation: As a high-calorie and high-fat food, pepper jack should be consumed in moderation as part of a balanced, whole-foods-based diet.
Good for Lactose Sensitivity: The minimal lactose content means many people with lactose intolerance can enjoy pepper jack cheese without adverse effects.

The Low-Carb Reality of Pepper Jack Cheese

For anyone monitoring their carbohydrate intake, understanding the nutritional profile of different foods is crucial. When it comes to dairy, especially cheese, many hard and semi-hard varieties are naturally very low in carbohydrates. Pepper jack is no exception, thanks to the cheesemaking process. During fermentation, the milk's natural sugar, lactose, is consumed by bacteria. Most of the remaining lactose is drained off with the whey, leaving behind the high-fat, high-protein curd that becomes the cheese. The result is a delicious, spicy cheese with minimal, if any, residual carbs.

Brand Variations and Serving Sizes

While the general rule of thumb is that one slice of pepper jack cheese is low in carbs, the exact number can fluctuate based on the brand and how the cheese is processed. A standard serving size is often defined as one ounce (approximately 28 grams), which roughly corresponds to a single slice. Some brands, such as Borden®, explicitly state 0g of total carbohydrates per serving, while others, like Tillamook®, list 1g. This minor difference is insignificant for most people on low-carb diets, but those meticulously tracking macros should consult the specific product's nutrition label. The key takeaway is that even at its highest, the carb content remains exceptionally low.

The Role of Lactose in Carb Content

To fully grasp why pepper jack cheese is so low in carbs, it's helpful to understand the role of lactose. Lactose is a disaccharide (a type of sugar) found in milk. In the production of aged cheeses like pepper jack, the cheese cultures break down and consume this lactose. The longer a cheese is aged, the more lactose is converted, further reducing the carbohydrate count. While pepper jack is not an extremely aged cheese, the initial fermentation and drainage process is sufficient to eliminate the vast majority of lactose, ensuring its low-carb status. This is also why many people with lactose intolerance can consume hard and semi-hard cheeses without experiencing digestive issues.

Comparing Pepper Jack to Other Cheeses

To put the low-carb nature of pepper jack into perspective, let's compare it with other popular cheese varieties. Harder, aged cheeses generally have the lowest carb counts, while softer, fresher cheeses tend to have slightly more. The table below provides a quick overview based on typical 1-ounce servings.


Cheese Type	Carbs (per 1 oz / 28g)	Notes
Pepper Jack	<1g	Very low carb, excellent for keto.
Cheddar	<1g	Very low carb, a classic keto option.
Mozzarella (Fresh)	~1g	Still very low, but slightly higher due to moisture.
Brie	<1g	Soft cheese, but also extremely low carb.
Swiss	~1g	Low carb, good meltability.
Cottage Cheese	~3g	Considerably higher carb due to moisture and whey retention.
American Cheese	1-2g	Can have higher carbs due to processing additives.

How to Incorporate Pepper Jack into a Low-Carb Diet

The versatility of pepper jack cheese extends beyond simply being a low-carb snack. Its creamy texture and spicy kick make it a perfect addition to many low-carb and keto recipes. Here are just a few ideas:

Keto Tacos and Nachos: Melted over a bed of seasoned ground beef or chicken for a spicy, cheesy layer. Use low-carb tortillas or pork rinds as a base for nachos.
Omelets and Scrambled Eggs: A small amount of shredded pepper jack can elevate a simple egg dish, adding flavor and fat without the carbs.
Grilled Cheese: For a low-carb grilled cheese, use keto-friendly bread alternatives and melt pepper jack between the slices.
Stuffed Chicken or Peppers: Stuff chicken breasts or bell peppers with a mixture of cream cheese, spices, and pepper jack for a filling, low-carb meal.
Cheese Boards and Snacks: Serve sliced pepper jack with olives, nuts, and keto-friendly crackers for an impressive appetizer.

The Importance of Whole Foods

While pepper jack cheese is a great low-carb choice, it's important to remember that it is still a dairy product high in fat and calories. Moderation is key, especially if you are managing your weight. It should be enjoyed as part of a balanced diet rich in whole foods, such as vegetables, lean proteins, and healthy fats. Incorporating a variety of low-carb foods ensures you receive a full spectrum of nutrients and do not rely too heavily on a single food group. For more information on healthy food choices, you can explore resources like the U.S. Department of Agriculture's FoodData Central system.

Conclusion

In summary, the carbohydrate content of a single slice of pepper jack cheese is minimal, typically less than one gram per 1-ounce serving. This makes it an ideal ingredient for individuals focused on reducing their carb intake, whether for weight management, athletic performance, or other dietary goals. As with any food, considering your specific health goals and checking the product's nutrition label is a smart practice. Enjoy the creamy, spicy flavor of pepper jack without worrying about a carb overload.

Frequently Asked Questions

Yes, pepper jack cheese is considered excellent for a ketogenic diet. It is naturally very low in carbohydrates and high in fat, aligning perfectly with the macro requirements of a keto lifestyle.

For most natural cheeses like pepper jack, the net carb count is the same as the total carb count, which is typically less than 1 gram per 1-ounce slice, as cheese contains no dietary fiber.

The low carbohydrate content is due to the cheese-making process. The milk sugar (lactose) is consumed by bacterial cultures during fermentation, and much of the remaining whey is drained away.

No, a standard 1-ounce slice of natural pepper jack cheese typically contains 0 grams of sugar, as the milk's natural sugars are removed or converted during production.

Yes, many hard and semi-hard cheeses are also low in carbs. Excellent low-carb and keto-friendly alternatives include cheddar, provolone, swiss, and mozzarella.

The carbohydrate content is based on weight, not form. A 1-ounce serving will have the same carb count whether it's a slice from a block or a pre-sliced piece. The total carb count only varies slightly by brand.

Many people with lactose intolerance find they can tolerate pepper jack cheese well. This is because most of the lactose is removed or broken down during the cheesemaking process, leaving minimal residue.

Processed cheese products, like some American cheese varieties, can have higher carb counts (1-2g per ounce) compared to natural cheeses like pepper jack (0-1g per ounce) because of added ingredients and processing methods.