Andy Montoya
Pepper jack cheese is a low-carb, high-fat, and high-protein food. It is made from cow's milk and most of the lactose is removed during the cheese-making process. This means that some people who are lactose intolerant can eat pepper jack cheese without experiencing side effects. A 1-ounce serving of pepper jack cheese contains 0.5g total carbs, 0.5g net carbs, 8-9 grams of fat, 6.1-7 grams of protein, and 100-107 calories. The cheese is keto-friendly and can be included in a low-carb diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | 0.5g-1g total carbs per ounce |
| Net carbs | 0.5g-0.71g net carbs per ounce |
| Calories | 100-107 calories per ounce |
| Protein | 6.1g-7g protein per ounce |
| Fat | 8g-9g fat per ounce |
| Saturated fat | 5g-17.86g saturated fat per 100g |
| Cholesterol | 89mg per 100g |
| Sodium | 607mg |
| Calcium | 15% of daily intake per ounce |
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What You'll Learn
Pepper Jack Cheese Nutritional Facts
Pepper jack cheese is a low-carb, low-sodium, and relatively low-calorie cheese. It is made from cow's milk, and most of the lactose is removed during the cheese-making process. This means that some people who are lactose intolerant may be able to eat it without experiencing side effects.
A 1-ounce serving of pepper jack cheese contains approximately 100 calories, 7 grams of protein, and 8 or 9 grams of fat, depending on the source. It also provides 15% of your daily calcium intake, which is important for maintaining strong bones and preventing osteoporosis.
The fat content in pepper jack cheese includes around 5 grams of saturated fat. 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. As a result, the saturated fat from cheese may be healthier than that from other sources.
Pepper jack cheese is a good option for those following a low-carb or keto diet. It is high in protein, which can aid in weight loss, improve energy levels, and enhance athletic performance. Additionally, the protein content helps you feel full, making it a satisfying snack or meal option.
When incorporating pepper jack cheese into your diet, it is important to consider the overall balance of your fat intake. While the cheese is a good source of fat, it is recommended that most of your fats come from natural and minimally processed sources, such as virgin olive oil, MCT oil, and grass-fed butter.
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Is Pepper Jack Cheese Keto-Friendly?
Pepper jack cheese is keto-friendly because it is low in carbohydrates and high in fats. A 1-ounce serving of pepper jack cheese contains 0.5 grams of total carbs, 0.5 grams of net carbs, 8 or 9 grams of fat, 6.1 or 7 grams of protein, and about 100 calories. The exact nutritional composition varies slightly between sources.
The Ketogenic Diet is a low-carbohydrate method of eating. To stay in ketosis, it is important to limit your net carb consumption to 20-30 grams per day. Pepper jack cheese is a good source of fat because it does not contain any non-keto ingredients. However, most of your fats should still come from natural and minimally processed sources like virgin olive oil, MCT oil, and grass-fed butter. It is important to get your fats from healthy sources so your body can burn clean fuel while in ketosis.
Pepper jack cheese is made from cow's milk. Lactose, a sugar found in cow's milk, is mostly removed during the cheese-making process. This means that some people who are lactose intolerant can eat pepper jack cheese without experiencing the side effects usually associated with dairy products.
In addition to being low-carb, pepper jack cheese is also a good source of calcium and protein. Calcium is essential for maintaining healthy bones and teeth, and research shows that a diet low in calcium can increase the risk of osteoporosis. The protein in pepper jack cheese can help the body perform essential functions related to hormones, enzymes, and cell repair and maintenance. Studies have also linked protein consumption to weight loss, increased energy, and improved athletic performance.
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Health Benefits of Pepper Jack Cheese
Pepper jack cheese is a spicy American cheese made from cow's milk with the addition of peppers and herbs to Monterey Jack cheese. It is a nutritious cheese that can be incorporated into a healthy diet. Here are some of the health benefits of pepper jack cheese:
High Protein and Low Carb
Pepper jack cheese is high in protein, with 6.1 to 7 grams of protein per ounce. This nutrient is responsible for making you feel full and can help the body perform essential functions relating to hormones, enzymes, and cell repair and maintenance. It is also a low-carb cheese, with only 0.5 grams of net carbs per ounce, making it a good option for those on a keto or low-carb diet.
Good Source of Calcium
Pepper jack cheese is an excellent source of calcium, with 15% of the daily recommended intake in a 1-ounce serving. Calcium is essential for maintaining strong teeth and bones and assisting in muscle movement and nerve function. A diet lacking in calcium can increase the risk of osteoporosis.
Lower Risk of Cardiovascular Disease
While pepper jack cheese has a high-fat content, with 8 to 9 grams of fat per ounce, more than half of this is saturated fat, which may not be as unhealthy as previously thought. One large study suggested that consuming dairy products with saturated fat may lower the risk of cardiovascular disease. However, it is important to note that frequently consuming full-fat pepper jack cheese can also increase the risk of heart disease due to its potential impact on cholesterol levels.
Low Sodium
With 170mg of sodium per ounce, pepper jack cheese is considered a low-sodium cheese compared to other varieties. This makes it a healthier option in terms of sodium content, as excessive sodium consumption can contribute to hypertension and cardiovascular risks.
Weight Loss
Pepper jack cheese is relatively low in calories, with approximately 100 calories per ounce. When combined with its high protein content, this can make it a good choice for those on a high-protein, weight-loss diet. The protein content can help improve energy and enhance athletic performance while the low-calorie and low-carb nature of the cheese can support weight loss goals when consumed in moderation.
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Recommended Daily Intake of Pepper Jack Cheese
Pepper jack cheese is a low-carb cheese, with only 0.5g of total carbs per ounce. This means it is keto-friendly and can be consumed as part of a low-carb diet.
The recommended daily intake of pepper jack cheese depends on an individual's dietary needs and overall health goals. As a general guideline, it is recommended to consume pepper jack cheese in moderation as part of a balanced diet. This is due to its relatively high-fat content, with 8 grams of fat per ounce, including 5 grams of saturated fat. The American Heart Association recommends that less than 5-6% of your daily caloric intake come from saturated fats. Therefore, it is best to limit your intake of pepper jack cheese and ensure you are getting your fats from healthy sources as well.
In terms of nutrients, pepper jack cheese is an excellent source of calcium, with 209mg per ounce, providing 15% of your daily recommended intake. It is also a good source of protein, with 6-7 grams per ounce, which can help you feel full and aid in weight loss. Additionally, pepper jack cheese is considered a low-sodium cheese, with only 7% of the recommended daily intake per ounce.
When incorporating pepper jack cheese into your diet, it is important to consider your overall calorie and nutrient intake for the day. As a guideline, the recommended daily calorie intake for an average adult woman is 2000 calories, while for an average adult man it is 2500 calories. However, this may vary depending on age, activity level, and individual health considerations. It is always recommended to consult with a healthcare professional or registered dietitian to determine your specific daily intake needs.
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Lactose Intolerance and Pepper Jack Cheese
Pepper jack cheese is a low-carb cheese, with only 0.5g of total carbs and 0.5g of net carbs per ounce. This means that it is keto-friendly and suitable for those limiting their intake of heavy carbs.
Lactose is a sugar found in cow's milk, which is used to make pepper jack cheese. However, the fermentation process during cheese production significantly reduces the lactose levels in the final product. As a result, pepper jack cheese has a lower lactose content than other dairy products, and many people with lactose intolerance can consume it without experiencing side effects. The severity of lactose intolerance varies from person to person, so while some individuals may tolerate pepper jack cheese well, others may need to consult a healthcare professional to determine their tolerance level and explore alternatives or supplements.
The low-lactose content of pepper jack cheese makes it a viable option for those with lactose intolerance who still wish to include dairy in their diet. The fermentation process removes most or all of the lactose, allowing those with lactose intolerance to enjoy cheese without the usual side effects associated with higher-lactose dairy products. This makes pepper jack cheese a relatively lactose-friendly option for those with mild to moderate lactose intolerance.
In addition to its low-carb and low-lactose properties, pepper jack cheese offers several nutritional benefits. It is a good source of protein, providing 6-7 grams per ounce, which is essential for various bodily functions. The cheese also contains calcium, which supports bone health, and its spicy flavour can add a tangy kick to various dishes. However, it is important to note that pepper jack cheese has a relatively high-fat content, with 8-9 grams of fat per ounce, so it should be consumed in moderation, especially for those with specific dietary or health concerns.
Overall, pepper jack cheese is a tasty and versatile option for those with lactose intolerance, providing a low-carb, high-protein, and calcium-rich alternative to regular cheese. Its low-lactose content makes it a more tolerable dairy option for those with mild to moderate lactose intolerance, but individual tolerance varies, so adjustments may be necessary for those with more severe intolerance.
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Frequently asked questions
Yes, pepper jack cheese is low in carbs. It has 0.5g of carbs per ounce, with even less in net carbs.
Yes, pepper jack cheese is keto-friendly. It is low in net carbs and high in fats, which is ideal for a keto diet.
It is recommended that you limit your net carb consumption to 20-30g per day to stay in ketosis. A 1-ounce serving of pepper jack cheese has 0.5g of net carbs, so you can include it in your keto diet in moderation.
Pepper jack cheese is a good source of protein and calcium. It is also low in sodium and calories compared to other types of cheese.
