Dairy
Monterey Jack Cheese
61Health
Score
BScore
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 61
Nutrient density24
Protein quality14
Fiber content0
Healthy fats4
Bioactive compounds7
Glycemic impact10
Top nutrients
Calcium57.4Phosphorus35.5Vitamin B1234.6Vitamin A27.8Zinc27.7
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 evidenceHigh bioavailable calcium and phosphorus in optimal ratio promote bone mineralization and maintenance of skeletal structure
Muscle protein synthesis and maintenance
strong evidenceHigh-quality complete protein (casein and whey) provides all essential amino acids needed for muscle tissue repair and growth
Cardiovascular support through nutrient density
moderate evidenceCalcium and phosphorus support healthy blood pressure regulation; modest amounts of CLA may help reduce systemic inflammation
Neurological function and cognitive health
moderate evidenceVitamin 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
