Monterey Jack: Nutrition, the FDA Standard and Pepper Jack

Monterey jack is a mild cheese that melts smoothly, and it is one of the cheeses with its own federal standard of identity. This guide explains what that FDA standard (21 CFR 133.153) requires, gives monterey jack nutrition from USDA’s SR Legacy database, shows where pepper jack fits, and covers lactose, milk allergen labeling and pregnancy notes.

Peptide Labs does not sell monterey jack or any cheese. This article is general nutrition information, not medical advice.

What is monterey jack cheese?

In the United States, monterey jack is defined by regulation. The FDA standard, 21 CFR 133.153, says the name of the food is “monterey cheese” or, alternatively, “monterey jack cheese.” The rule sets two numbers: the minimum milkfat content is 50 percent by weight of the solids, and the maximum moisture content is 44 percent by weight. It also says plainly that the dairy ingredients used are pasteurized.

The standard describes how the cheese is made. Milk, nonfat milk or cream, alone or in combination, is soured with a lactic acid-producing bacterial culture. Rennet or another clotting enzyme of animal, plant or microbial origin sets the milk into a semisolid mass, which is cut, stirred and heated so the whey separates from the curd. Part of the whey is drained off, and water or salt brine may be added. The curd is then drained and either wrapped in muslin or sheeting cloth, formed into a ball and pressed, or packed into a cheese hoop and pressed. Later the cloth is removed and the cheese may get a coating.

Optional ingredients are listed too: calcium chloride as a coagulation aid, enzymes for flavor development, salt, antimycotic agents on the surface, and vegetable oil, with or without rice flour, as a rind coating. A close relative has its own short rule: high-moisture jack cheese (21 CFR 133.154) follows the same standard except that its moisture is more than 44 percent but less than 50 percent.

For context, the cheddar standard (21 CFR 133.113) allows no more than 39 percent moisture and lets cheddar be made from unpasteurized dairy ingredients if it is aged at least 60 days. Monterey jack has no such option, because its standard calls for pasteurized dairy ingredients. Our cheddar guide and cheese overview cover those cheeses in more depth.

Monterey jack nutrition per ounce (USDA)

USDA’s SR Legacy database has two entries, “Cheese, monterey” (FDC 170844) and “Cheese, monterey, low fat” (FDC 168098). The table compares them with three cheeses often swapped for monterey jack in recipes. Values are per 1 ounce (28.35 grams), with the percent of the FDA Daily Value.

Beyond the table, USDA lists regular monterey at 10% DV for phosphorus, 10% DV for vitamin B12, 6% DV for vitamin A and 8% DV for zinc per ounce, with only 0.2 grams of carbohydrate. The entry also lists about 41 grams of water per 100 grams, under the 44 percent moisture ceiling in the standard. Portions add up: USDA’s 1-cup portion of shredded monterey (113 grams) has about 421 calories, 108% DV for saturated fat and 29% DV for sodium.

One detail in the USDA data is easy to miss. The low-fat entry has less saturated fat per ounce than regular monterey (20% versus 27% DV), but more sodium (10% versus 7% DV). Reading both lines of the Nutrition Facts label matters when comparing versions. Our mozzarella guide and provolone guide cover two other mild melting cheeses.

Pepper jack and other flavored jacks

Pepper jack cheese is sold as a variant of monterey jack with pieces of hot pepper mixed into the curd. FDA has a general rule for this kind of product. Under 21 CFR 133.193, a spiced or flavored standardized cheese conforms to the standard of identity of its natural cheese variety and contains one or more safe and suitable spices or flavorings. No combination of ingredients may be used to imitate the flavor of a cheese of any age or variety, and the name must include the variety name plus a declaration of any flavor or spice that characterizes the food.

SR Legacy has no pepper jack entry, so this guide gives no pepper jack numbers. The Nutrition Facts panel and ingredient list on the package are the places to check, including which peppers were added. For the peppers themselves, see our jalapeño guide.

Is monterey jack healthy?

Whether monterey jack fits your eating pattern depends on the rest of what you eat. The USDA numbers show what one ounce brings: protein at 14% DV and calcium at 16% DV, along with saturated fat at 27% DV. The Dietary Guidelines for Americans 2025-2030 say saturated fat consumption should not exceed 10% of total daily calories, and they also say: “When consuming dairy, include full-fat dairy with no added sugars.”

For sodium, FDA’s general guide is that 5% DV or less per serving is low and 20% DV or more is high. USDA’s regular monterey entry, at 7% DV per ounce, sits between those marks, and a cup of shredded cheese on a casserole is a different amount from a slice on a sandwich. Our low-sodium foods guide and calcium foods guide put these numbers in context.

Lactose, labels and food safety

Lactose: USDA’s SR Legacy entry for monterey lists no lactose value. A 2020 narrative review in the Journal of Translational Medicine (Facioni and colleagues) gave estimates of about 0.5 grams of lactose per 100 grams for cheddar and about 0.7 grams for mozzarella, and noted that actual amounts vary by product. NIDDK, the federal digestive diseases institute, suggests that people with lactose intolerance try hard cheeses, such as cheddar or Swiss, which are lower in lactose than other milk products. Our lactase guide covers lactase products.

Milk allergen: FDA lists milk as one of the nine major food allergens under the Federal Food, Drug, and Cosmetic Act, and packaged foods must declare it on the label. NIDDK explains that a milk allergy is a reaction to proteins in milk, which is different from lactose intolerance.

Pasteurized milk: because 21 CFR 133.153 calls for pasteurized dairy ingredients, monterey jack made to the standard is a pasteurized-milk cheese. FDA’s Listeria page for pregnant women lists cheeses made with pasteurized milk among the foods it says are okay to eat, except queso fresco-type cheeses, and it advises avoiding cheeses made with unpasteurized (raw) milk. FDA also says pregnant women are about 10 times more likely to get listeriosis than other healthy adults. Check the label, and ask a clinician about your own situation.

Cooking with monterey jack

• Melting: its soft, even melt suits quesadillas, nachos, enchiladas, grilled cheese and burgers.
• Shredding: it shreds most cleanly straight from the refrigerator; a short stint in the freezer firms a soft block.
• Slicing: a thin knife or a cheese wire gives neat slices for sandwiches.
• Mixing: blend it with a sharper cheese for a sauce with more flavor and a smooth texture.
• Pepper jack: swap it in where you want heat, and taste first, since heat varies by product.
• Storing: keep it wrapped in the refrigerator and follow the package date.

For a fresh, spoonable cheese that works in very different dishes, see our quark guide.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Quark Cheese: What It Is, Nutrition and How It Compares, Cheddar Cheese: USDA Nutrition, Lactose and Health Facts, Cheese: Nutrition, Types of Cheese and Is Cheese Healthy?.