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Monterey Jack Cheese
Dairy

Monterey Jack Cheese

55
Health
ScoreC

Monterey Jack is a semi-hard, creamy Californian cheese with high calcium and protein content, offering significant bone health and muscle maintenance benefits.

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Why Monterey Jack Cheese scores 55

Nutrient density24
Protein quality14
Fiber content0
Healthy fats1
Bioactive compounds7
Glycemic impact10
Top nutrients

% Daily Value per 1 oz (30 g)

Calcium 17%Phosphorus 11%Vitamin B12 10%Vitamin A 8.3%Zinc 8.3%

Nutrition

per_100g

373
Calories
24.5g
Protein
0.7g
Carbs
30.3g
Fat
0g
Fiber

Health benefits

Bone density and fracture risk reduction

strong evidence

High bioavailable calcium and phosphorus in optimal ratio promote bone mineralization and maintenance of skeletal structure

Muscle protein synthesis and maintenance

strong evidence

High-quality complete protein (casein and whey) provides all essential amino acids needed for muscle tissue repair and growth

Cardiovascular support through nutrient density

moderate evidence

Calcium and phosphorus support healthy blood pressure regulation; modest amounts of CLA may help reduce systemic inflammation

Neurological function and cognitive health

moderate evidence

Vitamin B12 content supports methylation pathways and myelin maintenance critical for nerve function and brain health

Pairs well with

  • ·Pair with tomatoes because lycopene (fat-soluble antioxidant) absorption increases with the cheese's fat content, enhancing cardiovascular benefits
  • ·Combine with leafy greens (spinach, kale) because vitamin K in greens synergizes with cheese calcium for superior bone carboxylation and mineralization
  • ·Pair with whole grain crackers because soluble fiber slows fat digestion, moderating glycemic response and extending satiety
  • ·Combine with fresh peppers because vitamin C enhances iron absorption if any fortified foods are consumed, supporting oxygen transport

Practical tips

  • ·Best timing: midday
  • ·Store in original packaging or wrapped parchment paper at 35-40°F (2-4°C); avoid plastic wrap which traps moisture and accelerates mold growth—proper storage maintains nutritional integrity for 3-4 weeks
  • ·Consume in 1-1.5 ounce (28-42g) portions to gain bone health benefits while managing caloric intake; this provides ~200-300mg calcium without excess saturated fat
  • ·Select artisanal or traditionally-aged Monterey Jack when possible, as longer aging increases beneficial amino acid profiles and may reduce lactose content for digestive tolerance
  • ·Pair with fermented foods (sauerkraut, kimchi) to support gut microbiota diversity, which enhances calcium bioavailability and overall nutrient absorption
  • ·Avoid storing near strong-smelling foods; Monterey Jack readily absorbs odors due to its porous structure, which can affect flavor and indicate compromised quality

Related foods

Yogurt
85
Oaxaca
68
Buttermilk
67
Dry White Cheese
60
Mozzarella
60
Mozzarella Cheese
59

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