A stick of Colby Jack cheese is a popular choice for a convenient, on-the-go snack. The exact amount of protein can vary slightly between brands, primarily due to differences in stick size and whether it's a full-fat or reduced-fat product.
Colby Jack Cheese Stick: Protein Breakdown
For most standard 1-ounce (28g) Colby Jack cheese sticks, the protein content falls within a predictable range. This is because all cheese, being a dairy product, is a reliable source of protein, with the casein protein remaining after the whey is removed.
- Brand Example (Sargento): A standard Sargento Natural Colby-Jack cheese stick offers 5 grams of protein per serving. A reduced-fat version from the same brand provides 6 grams of protein.
- Brand Example (Land O Lakes): A Land O Lakes Colby Jack cheese stick contains 7 grams of protein.
- Brand Example (H-E-B): The Colby & Monterey Jack cheese sticks from H-E-B offer 5 grams of protein.
This consistency makes cheese sticks a reliable, portion-controlled option for increasing your daily protein intake.
Full Nutritional Profile of a Colby Jack Cheese Stick
Beyond protein, cheese sticks offer other key nutrients. Here is a typical nutritional profile for a standard 1-ounce stick based on manufacturer data:
- Calories: 80-100 calories
- Total Fat: 6-8 grams (with varying saturated fat content)
- Carbohydrates: 0-1 gram
- Calcium: 10-15% of your Daily Value (DV)
- Sodium: Approximately 125-140 mg
Cheese sticks are a nutrient-dense food, meaning they provide a significant amount of nutrients for their calorie count. The presence of both fat and protein in cheese contributes to a feeling of fullness, which can help manage cravings and support weight management. The calcium is crucial for strong bones and teeth.
Colby Jack vs. Other Cheeses and Snacks: Protein Comparison
To put the protein content of a Colby Jack cheese stick into perspective, consider how it compares to other common snacks. The following table contrasts the protein content of a standard 1-ounce Colby Jack stick with other protein-rich choices.
| Snack (1-ounce serving) | Approximate Protein Content |
|---|---|
| Colby Jack Cheese Stick | 5-7 grams |
| Mozzarella String Cheese Stick | 6-7 grams |
| Greek Yogurt (1/2 cup) | ~10 grams |
| Hard-Boiled Egg (1 large) | ~6 grams |
| Almonds (1/4 cup) | ~7 grams |
| Hummus (1/4 cup) | ~4-5 grams |
As the table shows, a Colby Jack cheese stick offers a comparable amount of protein to other popular high-protein snacks like eggs or a handful of almonds, while providing a different flavor and texture profile.
Maximizing the Protein Benefits of Cheese Sticks
While cheese sticks are great on their own, they can be paired with other foods to create a more balanced, high-protein snack.
- With a fruit: Pairing a cheese stick with an apple or pear adds fiber and vitamins, balancing the snack with carbohydrates.
- With whole-grain crackers: This combination provides additional complex carbohydrates for sustained energy.
- With vegetables: A cheese stick alongside carrot or celery sticks adds crunch and fiber without significant calories.
Conclusion
A stick of Colby Jack cheese is a reliable and convenient source of protein, offering 5 to 7 grams per serving. Its nutritional value extends beyond just protein, providing a good source of calcium and healthy fats that contribute to satiety. Whether as a solo snack or paired with other foods, the Colby Jack cheese stick is an excellent choice for a quick protein boost. For more information on the nutritional benefits of dairy, visit the U.S. Dairy website.
