Monterey jack Cheese Calories and Nutrition Facts
Monterey jack Cheese has 392 calories per 100 g, with 22.6 g protein, 1.9 g carbs and 32.6 g fat. Official USDA analytical record: Cheese, monterey jack, solid (FDC ID: 2647438).
A 100g serving of monterey jack cheese contains 392 calories, 22.6g protein, 1.9g total carbs (1.9g net carbs), and 32.6g fat.
Energy density
3.92 kcal/g
medium
Protein / 100 kcal
5.8 g
satiety per calorie
Net carbs / 100 g
1.9 g
carbs minus fibre
100 kcal portion
26 g
≈ 0.9 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 19.2g
- Sodium
- 662mg
Cheese, monterey jack, solid nutrition facts
The table below shows the complete nutritional profile for cheese, monterey jack, solid per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from fat, and it is high in protein (22.6 g per 100 g).
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 392 kcal | — |
| Protein | 22.6 g | 45% |
| Carbohydrate | 1.9 g | 1% |
| Fat | 32.6 g | 42% |
| Sugars | 0 g | — |
| Fibre | 0 g | 0% |
| Saturated fat | 19.2 g | 96% |
| Sodium | 662 mg | 29% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Monterey jack Cheese calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 3.92 kcal per gram (medium energy density), medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 111 kcal | 6.4 g | 0.5 g | 9.2 g |
| 100 g (3.5 oz) | 392 kcal | 22.6 g | 1.9 g | 32.6 g |
| 4 oz (113 g) | 445 kcal | 25.6 g | 2.2 g | 37 g |
| 8 oz / ½ lb (227 g) | 889 kcal | 51.3 g | 4.3 g | 73.9 g |
| 1 lb (454 g) | 1778 kcal | 102.5 g | 8.6 g | 147.9 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2647438.
View raw USDA laboratory entry →How monterey jack cheese compares to other dairy & eggs
Against the 40 dairy & eggs in this database, monterey jack cheese ranks 34th lowest in calories and 12th highest in protein. The category averages 243 kcal per 100 g, so this one is 61% above it. The lightest option in the category is milk, nonfat, fluid, with added vitamin a and vitamin d (fat free or skim) at 34 kcal per 100 g, and the protein leader is egg, white, dried at 79.9 g per 100 g.
| Dairy & Eggs (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🧀 Cheese, American, restaurant | 375 kcal | 17.5 g | 3.75 |
| 🥚 Egg, white, dried | 376 kcal | 79.9 g | 3.76 |
| 🧀 Cheese, monterey jack, solid (this page) | 392 kcal | 22.6 g | 3.92 |
| 🧀 Cheese, swiss | 393 kcal | 27 g | 3.93 |
| 🧀 Cheese, parmesan, grated, refrigerated | 403 kcal | 30.1 g | 4.03 |
Portion planning with monterey jack cheese
- 100 calories comes to about 26 g (0.9 oz).
- 20 g of protein takes about 88 g, bringing 345 kcal with it — that is 5.8 g of protein per 100 calories.
- Macro split by calories: 2% carbs, 23% protein, 75% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 22.6 g per 100 g (≥ 20% DV)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
- Keto-friendly — 1.9 g net carbs per 100 g (≤ 5 g)
Track monterey jack cheese for free
Add monterey jack cheese to your day in the free calorie tracker — pick your serving, and the calories and macros are logged instantly. No account, no paywall. To plan how much you should eat, try the calorie calculator or macro calculator.
More dairy & eggs
Monterey jack Cheese FAQ & Nutrition Questions
How many calories and carbs are in 100 g of monterey jack cheese?
One serving of 100 g provides 392 calories, 1.9 g total carbs, 22.6 g protein, and 32.6 g fat.
How many calories are in 100 g of monterey jack cheese?
Monterey jack Cheese contains 392 calories per 100 g, with 22.6 g protein, 1.9 g carbohydrate, and 32.6 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for monterey jack cheese?
The official USDA FoodData Central ID for "Cheese, monterey jack, solid" is FDC ID: 2647438. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of monterey jack cheese?
By calories, monterey jack cheese is approximately 2% carbohydrates, 23% protein, and 75% fat.
How many calories are in an ounce of monterey jack cheese?
One ounce (28 g) of monterey jack cheese has 111 calories, with 6.4 g protein, 0.5 g carbs and 9.2 g fat. Four ounces (113 g) comes to 445 calories, and a full pound (454 g) to 1778 calories.
How much monterey jack cheese is 100 calories?
About 26 g of monterey jack cheese supplies 100 calories, because it carries 3.92 kcal per gram (medium energy density). Medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
How much monterey jack cheese do I need for 20 g of protein?
Roughly 88 g of monterey jack cheese, which also brings 345 calories with it. That works out to 5.8 g of protein per 100 calories.
Is monterey jack cheese high or low in calories for a dairy & egg?
Monterey jack Cheese sits 61% above the dairy & eggs average of 243 kcal per 100 g, ranking 34th lowest of 40 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.