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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 for selected serving 373 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 1 grams
Default serving size  ⓘ Serving sizes are mostly 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. 0 mg
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 Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 224% 27% 19% 190% 7.1% 78% 82% 11% 1.4% 79%
Calcium: 2238mg of 1,000mg 224%
Iron: 2.2mg of 8mg 27%
Magnesium: 81mg of 420mg 19%
Phosphorus: 1332mg of 700mg 190%
Potassium: 243mg of 3,400mg 7.1%
Sodium: 1800mg of 2,300mg 78%
Zinc: 9mg of 11mg 82%
Copper: 0.1mg of 1mg 11%
Manganese: 0.03mg of 2mg 1.4%
Selenium: 44µg of 55µg 79%

Mineral chart - relative view

746 mg
TOP 5%
444 mg
TOP 10%
600 mg
TOP 16%
3 mg
TOP 31%
27 mg
TOP 37%
15 µg
TOP 54%
0.72 mg
TOP 69%
81 mg
TOP 86%
0.03 mg
TOP 88%
0.01 mg
TOP 89%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 46% 5.2% 18% 0% 3.8% 90% 1.7% 13% 18% 14% 104% 8.4% 6.3%
Vitamin A: 2307IU of 5,000IU 46%
Vitamin E: 0.78mg of 15mg 5.2%
Vitamin D: 1.8µg of 10µg 18%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 0.05mg of 1mg 3.8%
Vitamin B2: 1.2mg of 1mg 90%
Vitamin B3: 0.28mg of 16mg 1.7%
Vitamin B5: 0.63mg of 5mg 13%
Vitamin B6: 0.24mg of 1mg 18%
Folate: 54µg of 400µg 14%
Vitamin B12: 2.5µg of 2µg 104%
Choline: 46mg of 550mg 8.4%
Vitamin K: 7.5µg of 120µg 6.3%

Vitamin chart - relative view

0.39 mg
TOP 18%
769 IU
TOP 21%
0.83 µg
TOP 43%
Vitamin D
0.6 µg
TOP 47%
18 µg
TOP 50%
2.5 µg
TOP 62%
0.08 mg
TOP 70%
0.26 mg
TOP 70%
15 mg
TOP 80%
0.21 mg
TOP 80%
0.02 mg
TOP 90%
0.09 mg
TOP 92%
0 mg
TOP 100%

Macronutrients chart

24% 30% 41% 4%
Protein:
Daily Value: 49%
24.5 g of 50 g
24.5 g (49% of DV )
Fats:
Daily Value: 47%
30.3 g of 65 g
30.3 g (47% of DV )
Carbs:
Daily Value: 0%
0.7 g of 300 g
0.7 g (0% of DV )
Water:
Daily Value: 2%
41 g of 2,000 g
41 g (2% of DV )
Other:
3.6 g
3.6 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 338% 249% 326% 258% 291% 183% 221% 270% 368%
Tryptophan: 945mg of 280mg 338%
Threonine: 2613mg of 1,050mg 249%
Isoleucine: 4557mg of 1,400mg 326%
Leucine: 7032mg of 2,730mg 258%
Lysine: 6111mg of 2,100mg 291%
Methionine: 1923mg of 1,050mg 183%
Phenylalanine: 3867mg of 1,750mg 221%
Valine: 4905mg of 1,820mg 270%
Histidine: 2577mg of 700mg 368%

Fat type information

66% 30% 3%
Saturated Fat: 19 g
Monounsaturated Fat: 8.8 g
Polyunsaturated fat: 0.9 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 24g 58% 14% 8.7 times more than BroccoliBroccoli
Fats 30g 47% 7% 1.1 times less than CheeseCheese
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
Magnesium 27mg 6% 37% 5.2 times less than AlmondsAlmonds
Calcium 746mg 75% 5% 6 times more than MilkMilk
Potassium 81mg 2% 86% 1.8 times less than CucumberCucumber
Iron 0.72mg 9% 69% 3.6 times less than Beef broiledBeef broiled
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 Beef broiledBeef broiled
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 198µg 22% 25%
Vitamin E 0.26mg 2% 70% 5.6 times less than KiwiKiwi
Manganese 0.01mg 0% 89%
Selenium 15µg 26% 54%
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 seedsSunflower seeds
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 sproutsBrussels sprouts
Saturated Fat 19g 95% 6% 3.2 times more than Beef broiledBeef broiled
Choline 15mg 3% 80%
Monounsaturated Fat 8.8g 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 Beef broiledBeef broiled
Isoleucine 1.5mg 0% 43% 1.7 times more than Salmon rawSalmon raw
Leucine 2.3mg 0% 46% Equal to Tuna BluefinTuna Bluefin
Lysine 2mg 0% 55% 4.5 times more than TofuTofu
Methionine 0.64mg 0% 55% 6.7 times more than QuinoaQuinoa
Phenylalanine 1.3mg 0% 44% 1.9 times more than EggEgg
Valine 1.6mg 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*
47%
Total Fat 30g
87%
Saturated Fat 19g
0
Trans Fat 0g
30%
Cholesterol 89mg
26%
Sodium 600mg
0.23%
Total Carbohydrate 0.68g
0
Dietary Fiber 0g
Total Sugars 0g
Includes ? g Added Sugars
Protein 24g
Vitamin D 22mcg 3.7%

Calcium 746mg 75%

Iron 0.72mg 9%

Potassium 81mg 2.4%

*
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

ⓘ  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
Low in Cholesterol
limit break
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  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 Saturated Fats
limit break
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

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.