Is Jack cheese a healthy cheese? A nutritional breakdown

November 30, 2025 •

4 min read

With its mild, buttery flavor and excellent melting properties, Monterey Jack cheese is a staple in many kitchens. But is Jack cheese a healthy cheese? We dive into its nutritional profile, separating fact from myth to help you make an informed choice for your diet.

Quick Summary

Monterey Jack cheese provides protein and calcium but is also high in saturated fat and sodium. Its healthfulness depends on moderation, portion control, and overall dietary balance.

Key Points

Nutrient-Dense: Jack cheese is a good source of protein and calcium, vital for bone health and muscle function.
High in Saturated Fat: An ounce contains a significant amount of saturated fat, requiring moderation, especially for those watching cholesterol.
Watch the Sodium: Its sodium content should be monitored, particularly by individuals with high blood pressure.
Moderation is Key: Enjoying Jack cheese in controlled portions and pairing it with healthy foods is the best approach for a balanced diet.
Consider Alternatives: Options like part-skim mozzarella or low-fat versions offer a similar cheesy experience with less fat.
Not for Everyone: People with severe lactose intolerance or certain health concerns like hypertension should be cautious or limit intake.

Monterey Jack cheese, often simply called Jack cheese, is a classic American semi-hard cheese originating from Franciscan friars in Monterey, California. Beloved for its versatility and smooth texture, it is used in everything from quesadillas to sandwiches. When assessing the healthiness of this popular dairy product, it is essential to look at its full nutritional profile, considering both the benefits and the drawbacks.

The Nutritional Breakdown of Jack Cheese

A standard one-ounce (28g) serving of Monterey Jack cheese offers a concentrated source of several nutrients. According to nutrition data, a single serving contains roughly:

Calories: 106-110
Total Fat: 9g, with approximately 5-5.4g being saturated fat
Protein: 7g
Sodium: 170-190mg
Carbohydrates: Less than 1g
Calcium: ~15% of the Daily Value (DV)
Cholesterol: 25mg

This profile highlights its value as a source of high-quality protein and a significant dose of calcium, critical for bone health. However, it also shows that like most cheeses, it is a considerable source of saturated fat and sodium, which must be managed within the context of a balanced diet.

Health Benefits of Jack Cheese

For a small serving size, Monterey Jack provides notable health-supporting nutrients.

Strong Bones with Calcium

One of the most significant benefits is its high calcium content. Calcium is essential for building and maintaining strong bones and teeth. Consistent calcium intake helps reduce the risk of osteoporosis, especially as we age. The phosphorus in Jack cheese also works in tandem with calcium to support this bone health.

Protein for Muscle and More

With seven grams of protein per ounce, Jack cheese is an excellent source of this vital macronutrient. Protein is a building block for muscle, enzymes, and hormones, and it plays a crucial role in repairing tissues and providing satiety. The protein content can make Jack cheese a satisfying snack that helps you feel full longer.

Vitamin and Mineral Boost

Beyond calcium and protein, Jack cheese also contains other important micronutrients. It provides some vitamin B12, which is vital for nervous system function and red blood cell formation, and zinc, which is important for immunity.

Potential Health Drawbacks and Considerations

Despite its benefits, Jack cheese is not without its downsides, particularly when consumed in large quantities.

Saturated Fat and Cholesterol

Because it is a dairy product, Monterey Jack contains a high level of saturated fat and cholesterol. While a 2012 review found a weak link between saturated fat and cardiovascular events, many authoritative bodies still recommend limiting saturated fat intake. Those with existing heart conditions or high cholesterol should consume Jack cheese sparingly.

Sodium Content

With around 170-190mg of sodium per ounce, Jack cheese contributes significantly to daily sodium intake. For those with high blood pressure, following a low-sodium diet is critical, and they must be mindful of portion sizes. Cheeses, in general, are a leading source of dietary sodium.

Lactose Intolerance

While aged cheeses generally have lower lactose content than fresh dairy products, people with severe lactose intolerance may still experience digestive issues with Monterey Jack. However, some individuals with milder intolerance may find it tolerable due to its relatively low carbohydrate count.

Comparative Nutritional Analysis of Common Cheeses


Feature	Monterey Jack	Mozzarella (Part-Skim)	Cheddar (Mild)
Calories (per 1 oz)	~106-110	~72-85	~113
Protein (per 1 oz)	~7g	~8g	~7g
Saturated Fat (per 1 oz)	~5-5.4g	~3.5g	~6g
Sodium (per 1 oz)	~170-190mg	~175mg	~170-200mg
Calcium (per 1 oz)	~15% DV	~15-20% DV	~20% DV

Making Jack Cheese a Healthy Choice

Incorporating Jack cheese into a healthy diet is about moderation and smart pairings.

Portion control: An ounce is approximately the size of your thumb. Using a shredded serving rather than a large block helps with calorie control.

Pair with vegetables: Pairing Jack cheese with vegetables, such as in a quesadilla with peppers and onions, adds fiber and nutrients while reducing the overall caloric density.

Choose wisely: Opt for low-fat versions, which can offer the same great flavor with significantly less fat. Some variants, like Pepper Jack, have a similar nutritional profile to regular Monterey Jack.

Outbound Link: Learn more about the nutritional aspects of dairy products at the official Canadian Dairy Commission website, which provides information on various cheeses, including Monterey Jack.

Conclusion: So, Is Jack Cheese Healthy?

The verdict on whether Jack cheese is healthy is nuanced. It offers valuable nutrients like protein and calcium but comes with a high price tag of saturated fat and sodium. For most people, it can absolutely be part of a healthy diet, provided it's consumed in moderation and balanced with other nutritious foods. For those managing specific health conditions like high blood pressure or high cholesterol, or for women who are pregnant, awareness and careful portioning are essential. Choosing low-fat versions or combining it with fresh vegetables can help maximize the benefits while minimizing the risks.

Frequently Asked Questions

Yes, a one-ounce serving of Monterey Jack cheese typically contains 170-190mg of sodium, so it should be consumed in moderation, especially if you have high blood pressure.

Yes, Jack cheese is a good source of protein. A one-ounce serving provides approximately 7 grams of protein, which can help with satiety and muscle repair.

Because it is a semi-hard cheese, Monterey Jack has a lower lactose content compared to fresher cheeses or milk. Some individuals with mild lactose intolerance may tolerate it, but those with severe intolerance may still experience issues.

The nutritional profiles of Pepper Jack and regular Monterey Jack are very similar, with Pepper Jack simply having added peppers and seasonings. The health benefits and drawbacks are largely the same.

No, traditional Monterey Jack cheese is a natural, semi-hard cheese made from cow's milk. However, there are processed cheese products that may contain a blend of Monterey Jack, so it's best to check the ingredients list.

For a healthier option, focus on portion control, use low-fat versions, and pair it with fresh vegetables or whole grains to create a more balanced snack or meal.

Yes, some cheeses like part-skim mozzarella and cottage cheese are typically lower in fat and calories while still providing protein and calcium. However, the 'healthiest' option depends on individual dietary needs.