Nutrition facts · Eggs and dairy
Calories in Monterey Jack cheese
Monterey Jack cheese has 373 calories per 100 g, and a 1 oz slice (28 g) has 104 calories. Most of those calories come from fat, with 30.3 g of fat per 100 g, while protein adds a solid 24.5 g and carbs are almost zero at 0.7 g.
Calories come from: Carbs 1% · Fat 73% · Protein 26%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 373 kcal | 24.5 g | 0.7 g | 30.3 g |
| 1 slice (1 oz) | 28 g | 104 kcal | 6.9 g | 0.2 g | 8.5 g |
| 1 cup, shredded | 113 g | 421 kcal | 27.7 g | 0.8 g | 34.2 g |
| 1 cubic inch | 17 g | 63 kcal | 4.2 g | 0.1 g | 5.1 g |
| 1 cup, diced | 132 g | 492 kcal | 32.3 g | 0.9 g | 40 g |
Full nutrition (Per 100 g)
| Calories | 373 kcal |
|---|---|
| Protein | 24.5 g |
| Carbohydrates | 0.7 g |
| of which sugars | 0.5 g |
| Fiber | 0 g |
| Fat | 30.3 g |
| of which saturated | 19.1 g |
| Sodium | 600 mg |
What changes the calories
- Shredded cheese is easy to over-pour, so a handful sprinkled by eye can weigh much more than you expect.
- Reduced-fat versions of Monterey Jack have fewer calories than regular cheese because fat is the main calorie source.
- Melting cheese does not change its calories, but recipes like quesadillas or nachos often add oil, butter or other toppings that do.
- Pepper Jack and other flavored versions are similar to plain Monterey Jack, though brands can vary slightly, so check the label if you have one.
Tips for logging it accurately
- Weigh shredded or diced cheese on a kitchen scale, since a cup can vary a lot depending on how tightly it is packed.
- For pre-sliced cheese, log by the slice only if your slices match the 1 oz (28 g) size; thinner or thicker deli slices should be weighed.
- Snap a photo of your quesadilla, omelet or sandwich in BerryFit, then adjust the cheese amount to what you actually used.
Log Monterey Jack cheese in seconds
Snap a photo of your meal or search for Monterey Jack cheese in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a slice of Monterey Jack cheese?
A 1 oz slice (28 g) of Monterey Jack has 104 calories, with 6.9 g of protein and 8.5 g of fat.
How many calories are in a cup of shredded Monterey Jack?
One cup of shredded Monterey Jack (113 g) has 421 calories. A cup of diced cheese weighs more, at 132 g and 492 calories.
Is Monterey Jack cheese low in carbs?
Yes, it has just 0.7 g of carbs and 0.5 g of sugar per 100 g, so nearly all its calories come from fat and protein.
How does Monterey Jack compare to other cheeses in calories?
At 373 calories per 100 g, it sits in the middle of similar cheeses: a bit more than Gouda at 356 or Edam at 357, and less than Swiss at 393 or Parmesan at 392.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Cheese, monterey, FDC ID 170844); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
