Bushra Griffith
Pepper jack cheese is a spicy variant of Monterey Jack cheese that is commonly used in keto and low-carb diets due to its low carbohydrate content. A 1-ounce (28g) serving of pepper jack cheese contains approximately 100 calories, 7 grams of protein, and 8 grams of fat. It is also a great source of calcium, providing 15% of the daily recommended value in a single serving. While the cheese is high in fat, studies suggest that the saturated fat from cheese may be healthier than saturated fat from other sources.
| Characteristics | Values |
|---|---|
| Carbohydrates | 0.5g total carbs per ounce, with some brands containing less than 1 gram of carbs |
| Calories | 100-107 calories per ounce |
| Fat | 8 grams per ounce, with 5 grams being saturated fat |
| Protein | 6.1-7 grams per ounce |
| Calcium | 209mg per ounce, which is 15% of the daily recommended intake |
| Lactose | Low-lactose content due to the removal of most or all lactose during cheese production |
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What You'll Learn
Pepper jack cheese is low in carbs
Pepper jack cheese is a spicy variant of Monterey Jack cheese that contains cow's milk, jalapeño peppers, cheese culture, salt, and enzymes. It is also known to contain potato starch powdered cellulose to prevent caking and natamycin, a natural mould inhibitor.
Pepper jack cheese is low in carbohydrates, with one ounce (28 grams) containing 0.5 grams of total carbs and net carbs each. It is also high in fat and protein, with 8 grams and 7 grams, respectively, in a 1-ounce serving. The majority of the calories in pepper jack cheese come from fat, with 8 grams providing 10% of the recommended daily intake.
The low-carb content of pepper jack cheese makes it suitable for those on a ketogenic or other low-carb diets. It is also a good option for those who are lactose intolerant, as the lactose in cow's milk is mostly removed during the cheese-making process.
Additionally, pepper jack cheese is a great source of calcium, providing 15% of the daily recommended value in a 1-ounce serving. Calcium is essential for bone and teeth health, as it is the most abundant mineral in the body. The cheese also contains saturated fat, which some studies suggest may be healthier when consumed in dairy products, potentially lowering the risk of cardiovascular disease.
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It's a good source of calcium
Pepper jack cheese is not a source of carbohydrates, sugar, or fibre. Certain brands may contain less than one gram of carbohydrates per serving. A one-ounce serving (approximately one slice or two cubes) contains 100 calories, 7 grams of protein, and 8 grams of fat. It is a great source of calcium, providing 15% of the daily recommended value in one serving.
Calcium is the most abundant mineral in the human body and is essential for teeth and bone health, with 99% of the body's calcium stored there. As such, pepper jack cheese is a great way to get your calcium fix. Made from cow's milk, it is a low-carb cheese, with most or all of the lactose removed during the production process. This means that people who are lactose intolerant may be able to eat it without experiencing the side effects usually associated with dairy products.
The majority of the calories in pepper jack cheese come from fat, with a one-ounce serving containing 8 grams, or 10% of the recommended daily intake. More than half of this fat content is saturated fat, at 5 grams. While saturated fat has historically been associated with an increased risk of cardiovascular disease, recent studies have suggested that consuming dairy products may actually lower this risk.
In addition to being a good source of calcium, pepper jack cheese is also a great source of protein, which can help the body perform essential functions such as hormones, enzymes, and cell repair and maintenance. When paired with other protein-heavy foods like lean meats, seafood, beans, soy, eggs, and nuts, pepper jack cheese can be a filling and nutritious option for those on a low-carb or high-protein diet.
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It's high in protein
Pepper jack cheese is a spicy variant of Monterey Jack cheese that is high in protein and low in carbohydrates. It is made from cow's milk and contains jalapeño peppers, salt, and enzymes.
A 1-ounce (28g) serving of pepper jack cheese contains approximately 100 calories, 7 grams of protein, and 8 grams of fat. The exact nutritional values may vary slightly depending on the brand, but pepper jack cheese generally has a very low carbohydrate content, with certain brands containing less than 1 gram of total carbs per serving.
The high protein content in pepper jack cheese makes it a filling and satisfying snack or meal option. It can be paired with other protein-rich foods such as lean meats, seafood, beans, soy products, eggs, and nuts. Including more protein in the diet can aid weight loss, enhance athletic performance, and improve overall energy levels.
Additionally, the protein in pepper jack cheese supports essential bodily functions related to hormones, enzymes, and cell repair and maintenance. It is also a good source of calcium, providing 15% of the daily recommended intake in a 1-ounce serving, which is important for maintaining strong teeth and bones.
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It's high in fat
Pepper jack cheese is a spicy variant of Monterey Jack cheese that includes jalapeño peppers, salt, enzymes, and, in some cases, potato starch and powdered cellulose. It is high in fat, with 1 ounce (28 grams) containing 8 or 9 grams of fat, depending on the source. This amounts to 10% of the recommended daily intake. More than half of the fat content in pepper jack cheese is saturated fat, at 5 grams.
While saturated fat has historically been associated with negative health outcomes, recent studies suggest that consuming dairy products may lower the risk of cardiovascular disease. This indicates that saturated fat from cheese may be healthier than saturated fat from other sources. However, it is important to note that the American Heart Association recommends that less than 5-6% of daily caloric intake should come from saturated fat.
As a high-fat and low-carb food, pepper jack cheese is suitable for low-carb diets such as keto. It is also a good source of protein, with 6.1 or 7 grams of protein per 1-ounce serving, depending on the source. This makes it a filling option that can help support weight loss, improve energy levels, and enhance athletic performance.
In addition to its high-fat content, pepper jack cheese is known for its spicy flavor and is often chosen for its taste and texture. It pairs well with other protein-rich foods like lean meats, seafood, beans, soy products, eggs, and nuts, making it a versatile ingredient in snacks and meals.
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It's suitable for a keto diet
Pepper jack cheese is a spicy variant of Monterey Jack cheese that contains jalapeño peppers, cheese culture, salt, and enzymes. It is a suitable component of a keto diet due to its low carbohydrate content. A 1-ounce (28-gram) serving of pepper jack cheese contains approximately 100 calories, 7 grams of protein, and 8 grams of fat. While it is high in fat, the majority of the calories in pepper jack cheese come from this source, and it is an excellent source of calcium, providing 15% of the daily recommended value.
The low-carb nature of pepper jack cheese makes it a filling option for those on a keto diet or simply looking to limit their intake of heavy carbs. Additionally, the high protein content of pepper jack cheese can help to keep individuals full and satiated. For those who are lactose intolerant, low-carb cheeses like pepper jack can often be tolerated with little to no side effects, as most or all of the lactose is removed during the cheese-making process.
The saturated fat found in pepper jack cheese may also be healthier than saturated fat from other sources. One large study suggested that consuming dairy products may lower the risk of cardiovascular disease. Therefore, while pepper jack cheese is high in saturated fat, it may not be as detrimental to heart health as previously believed. However, it is important to consume this cheese in moderation, as part of a balanced keto diet, to ensure the overall diet is healthy and aligned with an individual's specific health goals.
In summary, pepper jack cheese is suitable for a keto diet due to its low carbohydrate content, high protein levels, and potential health benefits associated with its calcium and saturated fat content. When paired with other protein-heavy foods, it can be a satisfying and nutritious option for those following a keto or low-carb dietary approach.
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Frequently asked questions
No, pepper jack cheese is not high in carbs. It is a low-carb cheese with less than one gram of total carbs per ounce.
There are 0.5 grams of total carbs and net carbs in a 1-ounce serving of pepper jack cheese.
Yes, due to its low-carb content, pepper jack cheese is suitable for low-carb diets such as keto.
Pepper jack cheese is a great source of calcium, providing 15% of the daily recommended value in a 1-ounce serving. It is also high in protein, which can help boost weight loss, improve energy, and enhance athletic performance.
Pepper jack cheese is high in fat, with 8 grams of fat per 1-ounce serving, including 5 grams of saturated fat. While the health impact of saturated fat is debated, it is generally recommended to limit its consumption.
