Cheese, monterey
FDC 170844cup, diced (132 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 35 · +0 vs Dairy & eggs medianMonterey Jack lands at 35 of 100 on the Nutrient Density Score, a Low band result that puts it 30th of 60 dairy and egg entries, right at the category's median. What lifts it above a flat fat profile are calcium at 57% DV and protein at 49% DV, with vitamin A adding another 22% DV per 100 g.
This is a melting cheese, built for grilled sandwiches, quesadillas, and shredding over Tex-Mex dishes rather than eating on its own. A cup diced (132 g) works as a topping portion rather than a snack size, and the numbers show why: 600 mg of sodium and 19.1 g of saturated fat per 100 g, both worth watching if the rest of the meal already leans salty or rich.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 373 kcal | 19% |
| Total fat | 30 g | 39% |
| Saturated fat | 19 g | 96% |
| Cholesterol | 89 mg | 30% |
| Sodium | 600 mg | 26% |
| Carbohydrate | 0.68 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.5 g | |
| Protein | 25 g | 49% |
| Potassium | 81 mg | 2% |
| Calcium | 746 mg | 57% |
| Iron | 0.72 mg | 4% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 198 µg | 22% |
| Vitamin E | 0.26 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 492 kcal | 25% |
| Total fat | 40 g | 51% |
| Saturated fat | 25 g | 126% |
| Cholesterol | 117 mg | 39% |
| Sodium | 792 mg | 34% |
| Carbohydrate | 0.9 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.66 g | |
| Protein | 32 g | 65% |
| Potassium | 107 mg | 2% |
| Calcium | 985 mg | 76% |
| Iron | 0.95 mg | 5% |
| Magnesium | 36 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 261 µg | 29% |
| Vitamin E | 0.34 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 170844Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cheese, tilsitDensity 36 vs 35Cheese, Mexican blendDensity 36 vs 35Cheese, muensterDensity 36 vs 35