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.
See how this score is calculated, build a plate around cheese, monterey, or compare it with another food.
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 35Original analysis by NutriVerdict
In the kitchen and how to use it
Monterey Jack is a semi-soft cow's milk cheese with a mild, buttery flavor and a smooth, springy texture that makes it one of the most reliable melting cheeses in the kitchen. It shows up shredded over nachos and enchiladas, layered into quesadillas and grilled cheese, folded into omelets, or melted across a burger patty. Because it has no sharp bite of its own, it also plays well as a background cheese in mac and cheese or a queso blanco dip, and the jalapeno-studded version (pepper jack) is a common variant when a little heat is wanted.
Look for a block with a pale, uniform ivory color and no dried or cracked edges; keep it wrapped tightly in wax paper or plastic in the fridge, and shred it just before using since pre-shredded bags dry out faster. Per 100 g it delivers 24.5 g of protein (49% DV) and 57% DV calcium, so even a modest handful stirred into eggs, beans, or a salad adds a real amount of both. At 373 calories per 100 g it is calorie-dense, so it works best as an accent, portioned by the ounce or tablespoon rather than piled on.
Frequently asked questions about cheese, monterey
How many calories are in Monterey Jack cheese?
Monterey Jack has 373 calories per 100 g; a diced cup (132 g) runs higher, so it is typically used in smaller shredded or sliced portions.
Is Monterey Jack a good source of calcium?
Yes, it provides 57% of the Daily Value for calcium per 100 g, along with 49% DV protein.
How do you store Monterey Jack cheese?
Wrap it tightly in wax paper or plastic wrap and keep it refrigerated; shred or slice only what you need to keep the rest from drying out.