scored 55/100
Monterey Jack is a semi-hard, creamy Californian cheese with high calcium and protein content, offering significant bone health and muscle maintenance benefits.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 55.
Less a 3.0 anti-nutrient penalty (very high saturated fat).
Monterey Jack cheese originated in Monterey County, California, in the 1800s and has become a staple in American cuisine. As a semi-hard cheese, it provides concentrated amounts of calcium, phosphorus, and protein—essential nutrients for bone density and muscle protein synthesis. A 100g serving of Monterey Jack typically contains approximately 20-24g protein, 600-700mg calcium, and 370-400 calories, making it nutrient-dense despite caloric concentration. The cheese contains bioavailable forms of calcium and phosphorus in an optimal ratio (approximately 1.3:1), which enhances intestinal absorption and bone mineralization. Monterey Jack also provides vitamin A (as retinol) and B12, supporting vision and neurological function. The aging process creates small amounts of natural compounds like conjugated linoleic acid (CLA), linked to modest anti-inflammatory effects. For longevity nutrition, moderate Monterey Jack consumption fits within dairy-based bone health strategies, particularly important for aging adults at risk for osteoporosis. The relatively lower sodium content compared to some aged cheeses makes it a practical choice for those managing blood pressure while meeting calcium requirements.
High bioavailable calcium and phosphorus in optimal ratio promote bone mineralization and maintenance of skeletal structure
High-quality complete protein (casein and whey) provides all essential amino acids needed for muscle tissue repair and growth
Calcium and phosphorus support healthy blood pressure regulation; modest amounts of CLA may help reduce systemic inflammation
Vitamin B12 content supports methylation pathways and myelin maintenance critical for nerve function and brain health
Consuming Monterey Jack at lunch or midday snack optimizes calcium absorption when stomach acid is active; pairing with meals containing vitamin C (citrus, peppers) enhances bioavailability; timing before afternoon may improve satiety through protein and fat, reducing evening overeating
Breaks a fast
Monterey Jack should be consumed with meals to optimize nutrient absorption and moderate fat digestion; fasting consumption may cause temporary digestive discomfort due to high fat density
Per 100 g of the default form. Bars show how much higher or lower monterey jack cheese is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Monterey Jack Cheese is classified as a dairy. Monterey Jack is a semi-hard, creamy Californian cheese with high calcium and protein content, offering significant bone health and muscle maintenance benefits.
Monterey Jack Cheese scores 55/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Calcium, Phosphorus, Vitamin B12. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 30 g serving provides about 7.3 g of protein (~15% of the 50 g daily value).
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 30 g serving, monterey jack cheese is highest in Calcium (~17% DV), Phosphorus (~11% DV), Vitamin B12 (~10% DV).
Yes — it fits comfortably in most keto plans. A 30 g serving has about 0.2 g of net carbs (0.2 g total minus 0 g fiber).
Best in the midday. Consuming Monterey Jack at lunch or midday snack optimizes calcium absorption when stomach acid is active; pairing with meals containing vitamin C (citrus, peppers) enhances bioavailability; timing before afternoon may improve satiety through protein and fat, reducing evening overeating
A typical serving is around 30 g (~112 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating monterey jack cheese alongside several other dairy sources.
Monterey Jack Cheese falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Monterey Jack Cheese pairs nicely 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.
Very high saturated fat.
Encyclopedia entries that supply the same signature nutrients monterey jack cheese contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients monterey jack cheesecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.