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Monterey Jack nutrition: calories, carbs, GI, protein, fiber, fats

Cheese, monterey
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Monterey Jack

Monterey Jack
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 27 (low)
Calories ⓘ Calories per 100-gram serving 373
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 0.68 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 oz (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 16.3 (acidic)
Oxalates ⓘ Animal products do not contain oxalate. 0mg
TOP 5% Calcium ⓘHigher in Calcium content than 95% of foods
TOP 6% Saturated Fat ⓘHigher in Saturated Fat content than 94% of foods
TOP 7% Fats ⓘHigher in Fats content than 93% of foods
TOP 10% Phosphorus ⓘHigher in Phosphorus content than 90% of foods
TOP 14% Protein ⓘHigher in Protein content than 86% of foods

Monterey Jack calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 373
Calories in 1 cup, diced 492 132 g
Calories in 1 cup, shredded 421 113 g
Calories in 1 oz 106 28.35 g
Calories in 1 cubic inch 63 17 g

Monterey Jack Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
27

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 224% 27% 20% 191% 8% 79% 82% 11% 2% 80% 9%
Calcium: 746 mg of 1,000 mg 75%
Iron: 0.72 mg of 8 mg 9%
Magnesium: 27 mg of 420 mg 6%
Phosphorus: 444 mg of 700 mg 63%
Potassium: 81 mg of 3,400 mg 2%
Sodium: 600 mg of 2,300 mg 26%
Zinc: 3 mg of 11 mg 27%
Copper: 0.032 mg of 1 mg 4%
Manganese: 0.011 mg of 2 mg 0%
Selenium: 14.5 µg of 55 µg 26%
Choline: 15.4 mg of 550 mg 3%

Mineral chart - relative view

Calcium
746 mg
TOP 5%
Phosphorus
444 mg
TOP 10%
Sodium
600 mg
TOP 16%
Zinc
3 mg
TOP 31%
Magnesium
27 mg
TOP 37%
Selenium
14.5 µg
TOP 54%
Iron
0.72 mg
TOP 69%
Choline
15.4 mg
TOP 80%
Potassium
81 mg
TOP 86%
Copper
0.032 mg
TOP 88%
Manganese
0.011 mg
TOP 89%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 6% 18% 0% 4% 90% 2% 13% 19% 14% 104% 7%
Vitamin A: 769 IU of 5,000 IU 15%
Vitamin E : 0.26 mg of 15 mg 2%
Vitamin D: 0.6 µg of 10 µg 6%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.015 mg of 1 mg 1%
Vitamin B2: 0.39 mg of 1 mg 30%
Vitamin B3: 0.093 mg of 16 mg 1%
Vitamin B5: 0.21 mg of 5 mg 4%
Vitamin B6: 0.079 mg of 1 mg 6%
Folate: 18 µg of 400 µg 5%
Vitamin B12: 0.83 µg of 2 µg 35%
Vitamin K: 2.5 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B2
0.39 mg
TOP 18%
Vitamin A
769 IU
TOP 21%
Vitamin B12
0.83 µg
TOP 43%
Vitamin D
0.6 µg
TOP 47%
Folate
18 µg
TOP 50%
Vitamin K
2.5 µg
TOP 62%
Vitamin B6
0.079 mg
TOP 70%
Vitamin E
0.26 mg
TOP 70%
Vitamin B5
0.21 mg
TOP 80%
Vitamin B1
0.015 mg
TOP 90%
Vitamin B3
0.093 mg
TOP 92%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

24% 30% 41% 4%
Protein:
Daily Value: 49%
24.48 g of 50 g
49%
Fats:
Daily Value: 47%
30.28 g of 65 g
47%
Carbs:
Daily Value: 0%
0.68 g of 300 g
0%
Water:
Daily Value: 2%
41.01 g of 2,000 g
2%
Other:
3.55 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 338% 249% 326% 258% 291% 184% 221% 270% 369%
Tryptophan: 315 mg of 280 mg 113%
Threonine: 871 mg of 1,050 mg 83%
Isoleucine: 1519 mg of 1,400 mg 109%
Leucine: 2344 mg of 2,730 mg 86%
Lysine: 2037 mg of 2,100 mg 97%
Methionine: 641 mg of 1,050 mg 61%
Phenylalanine: 1289 mg of 1,750 mg 74%
Valine: 1635 mg of 1,820 mg 90%
Histidine: 859 mg of 700 mg 123%

Fat type information

66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g

Fiber content ratio for Monterey Jack

74% 26%
Sugar: 0.5 g
Fiber: 0 g
Other: 0.18 g

All nutrients for Monterey Jack per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 373kcal 19% 19% 7.9 times more than OrangeOrange
Protein 24.48g 58% 14% 8.7 times more than BroccoliBroccoli
Fats 30.28g 47% 7% 1.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 0.68g N/A 71% 79.7 times less than ChocolateChocolate
Carbs 0.68g 0% 71% 41.4 times less than RiceRice
Cholesterol 89mg 30% 16% 4.2 times less than EggEgg
Vitamin D 0.6µg 6% 47% 3.7 times less than EggEgg
Iron 0.72mg 9% 69% 3.6 times less than BeefBeef
Calcium 746mg 75% 5% 6 times more than MilkMilk
Potassium 81mg 2% 86% 1.8 times less than CucumberCucumber
Magnesium 27mg 6% 37% 5.2 times less than AlmondAlmond
Sugar 0.5g N/A 71% 17.9 times less than Coca-ColaCoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.03mg 4% 88% 4.4 times less than ShiitakeShiitake
Zinc 3mg 27% 31% 2.1 times less than BeefBeef
Phosphorus 444mg 63% 10% 2.4 times more than Chicken meatChicken meat
Sodium 600mg 26% 16% 1.2 times more than White BreadWhite Bread
Vitamin A 769IU 15% 21% 21.7 times less than CarrotCarrot
Vitamin A RAE 198µg 22% 25%
Vitamin E 0.26mg 2% 70% 5.6 times less than KiwifruitKiwifruit
Selenium 14.5µg 26% 54%
Manganese 0.01mg 0% 89%
Vitamin B1 0.02mg 1% 90% 17.7 times less than Pea rawPea raw
Vitamin B2 0.39mg 30% 18% 3 times more than AvocadoAvocado
Vitamin B3 0.09mg 1% 92% 102.9 times less than Turkey meatTurkey meat
Vitamin B5 0.21mg 4% 80% 5.4 times less than Sunflower seedSunflower seed
Vitamin B6 0.08mg 6% 70% 1.5 times less than OatOat
Vitamin B12 0.83µg 35% 43% 1.2 times more than PorkPork
Vitamin K 2.5µg 2% 62% 40.6 times less than BroccoliBroccoli
Folate 18µg 5% 50% 3.4 times less than Brussels sproutBrussels sprout
Saturated Fat 19.07g 95% 6% 3.2 times more than BeefBeef
Monounsaturated Fat 8.75g N/A 18% 1.1 times less than AvocadoAvocado
Polyunsaturated fat 0.9g N/A 48% 52.5 times less than WalnutWalnut
Tryptophan 0.32mg 0% 48% Equal to Chicken meatChicken meat
Threonine 0.87mg 0% 62% 1.2 times more than BeefBeef
Isoleucine 1.52mg 0% 43% 1.7 times more than Salmon rawSalmon raw
Leucine 2.34mg 0% 46% Equal to Tuna BluefinTuna Bluefin
Lysine 2.04mg 0% 55% 4.5 times more than TofuTofu
Methionine 0.64mg 0% 55% 6.7 times more than QuinoaQuinoa
Phenylalanine 1.29mg 0% 44% 1.9 times more than EggEgg
Valine 1.64mg 0% 43% 1.2 times less than Soybean rawSoybean raw
Histidine 0.86mg 0% 52% 1.1 times more than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 373
% Daily Value*
46%
Total Fat 30g
86%
Saturated Fat 19g
Trans Fat g
30%
Cholesterol 89mg
26%
Sodium 600mg
0%
Total Carbohydrate 1g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 24g
Vitamin D 22mcg 4%

Calcium 746mg 75%

Iron 1mg 13%

Potassium 81mg 2%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
limit break
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Monterey Jack nutrition infographic

Monterey Jack nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.