Bushra Griffith
Pepper jack cheese is a relatively low-calorie cheese made from cow's milk. It's a good source of calcium and protein, with a relatively low amount of sodium and carbohydrates. A 1-ounce (28g) serving of pepper jack cheese has approximately 100 calories, while 1/4 cup of shredded pepper jack cheese contains 110 calories. The majority of the calories in pepper jack cheese come from fat, with 8 grams of fat per 28-ounce serving, contributing to 10% of the recommended daily intake.
| Characteristics | Values |
|---|---|
| Calories in 1/4th cup | 110 |
| Calories in 1 oz (28g) | 100 |
| Macronutrient breakdown | 4% carbs, 72% fat, and 24% protein |
| Fat content | 8 grams (10% of the recommended daily intake) |
| Saturated fat content | 5 grams |
| Carbohydrates | Low |
| Sugar | Low |
| Fiber | None |
| Sodium | Low |
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What You'll Learn
A 1-ounce serving has 100 calories
Pepper jack cheese is a relatively low-calorie and low-sodium cheese. A 1-ounce (28g) serving of pepper jack cheese, which is approximately one slice or two cubes, contains 100 calories. This serving contains 7 grams of protein and 8 grams of fat, with the majority of the calories coming from fat.
A 1-ounce serving of pepper jack cheese provides 15% of your daily recommended value of calcium. It is also a good source of protein, which helps to keep you full and aids in essential bodily functions such as hormones, enzymes, and cell repair and maintenance. The cheese is made from cow's milk, but most or all of the lactose is removed during the production process, making it suitable for some people who are lactose intolerant.
The fat content in pepper jack cheese is primarily saturated fat, with 5 grams per serving. While saturated fat has historically been associated with negative health outcomes, consuming dairy products that contain it may lower the risk of cardiovascular disease. The American Heart Association recommends that less than 5-6% of your daily caloric intake come from saturated fat.
In terms of macronutrients, pepper jack cheese has a breakdown of 4% carbs, 72% fat, and 24% protein. This makes it suitable for low-carb diets such as keto, as well as high-protein diets intended to boost weight loss, improve energy levels, and enhance athletic performance.
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It's a low-calorie cheese
Pepper jack cheese is a relatively low-calorie option when compared to many other cheeses. A 1-ounce (28g) serving of pepper jack cheese, or about one slice, contains 100 calories. This is a spicy variant of Monterey Jack cheese, and while it is high in fat, the majority of its calories come from this fat content, which is not considered as unhealthy as it was once believed to be.
In fact, one large study suggested that consuming dairy products may lower the risk of cardiovascular disease. The fat content in pepper jack cheese is beneficial, as more than half of it is saturated fat, which is healthier when sourced from dairy than from other sources. The American Heart Association recommends that less than 5% to 6% of your daily caloric intake should consist of saturated fat, and pepper jack cheese fits within this guideline.
Additionally, pepper jack cheese is a great option for those on low-carb diets, as it contains minimal carbohydrates and no sugar or fiber. It is also a good source of protein, with 7 grams of protein per 28-gram serving, contributing to its ability to keep you full and satisfied. This makes it an excellent choice for those on high-protein diets, as it can boost weight loss, improve energy levels, and enhance athletic performance.
The calcium content in pepper jack cheese is another notable benefit, providing 15% of your daily recommended value in a single serving. Calcium is essential for maintaining strong bones, and a diet lacking in calcium can increase the risk of osteoporosis. Overall, pepper jack cheese is a nutritious option, especially for those seeking low-calorie, low-carb, or high-protein foods.
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Calories from fat are 72%
Pepper jack cheese is a spicy varietal of Monterey Jack cheese that is high in fat, with calories from fat making up 72% of the total calories. This means that of all the calories in pepper jack cheese, 72% come from fat. For example, a 1-ounce (28-gram) serving of pepper jack cheese contains 100 calories, of which 72 calories are from fat. This is because fat provides more than twice the amount of energy per gram as carbohydrates or protein.
The high fat content of pepper jack cheese is due to its relatively high-fat percentage, with 8 grams of fat per 28-gram serving, or about 28% fat by weight. While this is a significant source of fat, it is important to note that not all of the fat in pepper jack cheese is unhealthy. More than half of the fat content is saturated fat, which is the type of fat found in animal meats, dairy products, certain plant oils, and pre-packaged snacks. However, the American Heart Association recommends that less than 5-6% of your daily caloric intake should come from saturated fats, so consuming too much pepper jack cheese could contribute to exceeding this recommendation.
On the other hand, pepper jack cheese is a good source of protein and calcium. With 7 grams of protein per 28-gram serving, it is considered a high-protein food, which can help to boost weight loss, improve energy levels, and enhance athletic performance. The protein in pepper jack cheese also helps the body perform essential functions, such as hormone regulation, enzyme production, and cell repair and maintenance. Additionally, the calcium in pepper jack cheese is important for maintaining strong bones, and a lack of calcium in the diet can increase the risk of osteoporosis.
While pepper jack cheese has a relatively low amount of calories and sodium compared to other cheeses, it is still a high-fat food and should be consumed in moderation as part of a balanced diet. The high fat and protein content of pepper jack cheese can also make it a filling and satisfying snack or meal component, especially when paired with other protein-rich foods like lean meats, seafood, beans, soy products, eggs, and nuts. For individuals who are lactose intolerant, the low-carb nature of pepper jack cheese may also make it a more digestible option compared to other dairy products.
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It's high in protein
Pepper jack cheese is a great source of protein. A 1-ounce (28g) serving—approximately one slice or two cubes—contains 7 grams of protein and 100 calories. That's a high protein-to-calorie ratio, which means pepper jack cheese is an excellent choice for a high-protein diet.
Protein is the nutrient that makes you feel full, so a high-protein snack like pepper jack cheese is more likely to keep you satisfied than other snacks with similar calorie counts. This makes pepper jack cheese a good option for those trying to lose weight.
The protein in pepper jack cheese also has other health benefits. It can help the body perform essential functions relating to things like hormones, enzymes, and cell repair and maintenance.
To get the full benefits of a high-protein diet, pepper jack cheese can be paired with other protein-heavy foods like lean meats, seafood, beans, soy, eggs, and nuts. This will create filling and nutritious snacks and meals.
It's worth noting that pepper jack cheese is made from cow's milk, so it does contain some lactose. However, the cheese is low-carb, and most or all of the lactose is removed during the production process. This means that some people who are lactose intolerant can still enjoy pepper jack cheese without experiencing the side effects usually associated with dairy products.
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Contains calcium
Pepper jack cheese is a significant source of calcium. Calcium is essential for maintaining strong bones, and a calcium-deficient diet increases the risk of osteoporosis. Pepper jack cheese contains around 15% of the recommended daily value of calcium in a single serving. This spicy variant of Monterey Jack cheese is a great way to add calcium to your diet, especially if you are practising keto or limiting your carbohydrate intake.
The cheese is also a good source of protein, which is the nutrient that makes you feel full. It has a relatively high protein content, with 7 grams of protein per 1-ounce (28-gram) serving, making it an excellent choice for those on a high-protein diet. The protein in pepper jack cheese helps the body perform essential functions, such as hormone regulation, enzyme production, and cell repair and maintenance.
Additionally, pepper jack cheese is a low-sodium cheese, which further contributes to its nutritional value. It is also relatively low in calories, with a 1-ounce serving containing 100 calories. The majority of these calories come from fat, with 8 grams of fat per serving, including 5 grams of saturated fat. However, studies suggest that consuming dairy products may lower the risk of cardiovascular disease, indicating that saturated fat from cheese may be healthier than saturated fat from other sources.
Overall, pepper jack cheese is a nutritious option, especially for those seeking a low-carb, high-protein, or calcium-rich diet. Its calcium content, in particular, makes it a beneficial food choice for supporting bone health and preventing osteoporosis.
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Frequently asked questions
A 1-ounce (28g) serving of pepper jack cheese, or approximately one slice or two cubes, contains 100 calories. A 1/4 cup of shredded pepper jack cheese contains 110 calories.
Pepper jack cheese is a great source of calcium and protein. It is also a low-sodium cheese with a relatively low number of calories compared to other cheeses.
Yes, pepper jack cheese is low in carbs, with most or all of the lactose removed during the production process. Some lactose-intolerant individuals may consume it with little to no side effects.
The macronutrient breakdown for pepper jack cheese is typically around 4% carbs, 72% fat, and 24% protein.
