Randy Chandler
Jack cheese is a cow's milk cheese with a low-carbohydrate content. Most of the lactose, which is a sugar found in cow's milk, is removed during the production of the cheese. This means that people who are lactose intolerant can often eat low-carb cheeses without experiencing the side effects they usually have with other dairy products. A 1-ounce serving of pepper jack cheese has 100 calories, 7 grams of protein, and 8 grams of fat.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Fat | High |
| Saturated Fat | 5 grams |
| Protein | High |
| Calories | 100 calories per 1-ounce serving |
| Calcium | 15% of your daily intake per 1-ounce serving |
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What You'll Learn
Jack cheese is low-carb
Jack cheese is a low-carb food, making it a good option for those on a low-carb diet. One type of Jack cheese, Pepper Jack cheese, is made from cow's milk and contains very few carbohydrates as most of the lactose is removed during the production process. This means that even those who are lactose intolerant may be able to eat Pepper Jack cheese without experiencing side effects.
With its high protein and low-carb content, Pepper Jack cheese is an excellent choice for those on a high-protein diet, which is often adopted to boost weight loss, improve energy, and enhance athletic performance. The protein in Pepper Jack cheese can help the body perform essential functions, such as the production of hormones and enzymes and cell repair and maintenance.
In addition to its low-carb benefits, Pepper Jack cheese is also a significant source of calcium, providing 15% of your daily calcium intake per 1-ounce serving. Calcium is essential for keeping bones strong, and a lack of calcium in the diet can increase the risk of osteoporosis.
While Jack cheese is low in carbohydrates, it is important to note that it contains a significant amount of fat, with 8 grams of fat per 1-ounce serving in the case of Pepper Jack cheese. However, the saturated fat found in cheese may be healthier than saturated fat from other sources, and one large study suggested that consuming dairy products may lower the risk of cardiovascular disease.
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It's high in protein
Jack cheese is a highly nutritious food, offering a range of health benefits. While it is a low-carb food, it is high in protein. This makes it an excellent choice for those on a high-protein diet, which is often used to boost weight loss, improve energy levels, and enhance athletic performance.
The protein content in pepper jack cheese, for example, is around 7 grams per 1-ounce serving, contributing to the body's ability to perform essential functions, such as hormone regulation, enzyme production, and cell repair and maintenance. The protein in this type of cheese also helps you feel full, making it a satisfying snack or meal component.
Additionally, jack cheese is a good source of calcium, providing 15% of your daily calcium intake per 1-ounce serving. Calcium is essential for maintaining strong bones and preventing osteoporosis.
The high protein and calcium content in jack cheese, along with its low carbohydrate content, make it a nutritious and filling option for those on low-carb or keto diets. It can be paired with other protein-rich foods like lean meats, seafood, beans, soy products, eggs, and nuts to create balanced and satisfying meals.
Overall, the high protein content in jack cheese promotes various health benefits and makes it a valuable component of a nutritious, well-rounded diet.
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It's also high in calcium
Jack cheese is a low-carb cheese, with one source listing its net carbs per serving as 0.8 grams. It is also high in calcium, with a 1-ounce (28-gram) serving providing 15% of the daily recommended intake of calcium, or 209mg. This is particularly important as calcium is the most abundant mineral in the body and is hugely important for teeth and bone health. A calcium-rich diet helps to keep bones strong and reduces the risk of osteoporosis.
Jack cheese is made from cow's milk, which contains lactose, a sugar. However, during the production of the cheese, most or all of the lactose is removed, making it a low-carb cheese. This means that some people who are lactose intolerant can eat low-carb cheeses like jack cheese without experiencing side effects from dairy products with a higher lactose content.
Jack cheese is also a good source of protein, with 7 grams of protein per 1-ounce serving. This makes it a filling snack or meal option, especially when paired with other protein-rich foods. It is also relatively low in calories and sodium compared to other cheeses.
Overall, jack cheese is a nutritious option, especially for those on low-carb diets, and its high calcium content contributes to its health benefits.
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Contains saturated fat
While pepper jack cheese is a good source of calcium and protein, it is also high in saturated fat. Saturated fat is found in animal meat, dairy products, certain plant oils, and many pre-packaged snacks. The American Heart Association recommends that less than 5-6% of your daily caloric intake should come from saturated fat.
Pepper jack cheese is made from cow's milk, and the cheese-making process removes most or all of the lactose, a sugar naturally found in milk. This means that some people who are lactose intolerant may be able to eat pepper jack cheese without experiencing the side effects they usually have with other dairy products.
However, the cheese still contains saturated fat, which has been linked to an increased risk of cardiovascular disease. While the link between saturated fat and cardiovascular health is complex and not fully understood, it is important to be aware of the presence of saturated fat in pepper jack cheese and consume it in moderation as part of a balanced diet.
It is worth noting that the saturated fat in cheese may be healthier than saturated fat from other sources. For example, one large study suggested that consuming dairy products may lower the risk of cardiovascular disease. Additionally, the protein in pepper jack cheese can aid in weight loss, improve energy levels, and enhance athletic performance.
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Made from cow's milk
Jack cheese, including pepper jack cheese and Monterey Jack cheese, is made from cow's milk. Lactose, a sugar found in cow's milk, is largely removed during the cheese-making process, resulting in low-carb jack cheese. This means that some lactose-intolerant individuals can consume jack cheese without experiencing side effects.
Jack cheese is a good source of calcium, providing 15% of your daily intake per 1-ounce serving. It is also high in protein and fat, with 7 grams and 8 grams per 1-ounce serving, respectively. The fat content includes 5 grams of saturated fat per serving, which is also found in animal meat, dairy products, certain plant oils, and pre-packaged snacks. However, the American Heart Association recommends that less than 5-6% of daily calories should come from saturated fat.
Despite this, consuming dairy products like jack cheese may not be as detrimental to cardiovascular health as once believed. In fact, one study suggested that dairy consumption may lower the risk of cardiovascular disease. Jack cheese is also a good option for those on low-carb diets, such as keto, as it can provide a filling alternative to grains, fruits, and high-sugar foods.
Overall, jack cheese made from cow's milk can be a nutritious and satisfying addition to a balanced diet, offering benefits such as high protein and calcium content, potential cardiovascular benefits, and compatibility with low-carb dietary restrictions.
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Frequently asked questions
Jack cheese is low-carb; most or all of the lactose (a sugar found in cow's milk) is taken out during the production of the cheese.
Yes, Jack cheese is suitable for low-carb diets such as keto.
A 1-ounce serving of Jack cheese has 100 calories.
Jack cheese is a significant source of calcium, which is important for keeping bones strong. It is also high in protein, which can help with weight loss, energy and athletic performance.
