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Is Colby Jack Cheese Keto-Friendly?

Colby Jack Cheese on a kitchen counter

Is Colby Jack Cheese Keto-Friendly?" That's a question we hear a lot, and the quick answer is - yes! But let's dive a little deeper.

In this article, we're going to give a comprehensive breakdown of this popular cheese, starting with its carb content, which is an important consideration for anyone on a keto diet.

We'll also cover how you can incorporate Colby Jack Cheese into your keto meal plan, and discuss its overall nutritional benefits.

So, whether you're a long-time keto follower, or just starting out, this guide will provide you with the insights you need on Colby Jack Cheese and its compatibility with a keto diet.


  • Yes, Colby Jack Cheese is Keto-Friendly, as it's low in carbs and high in fats.
  • This cheese offers nutritional benefits, including a good amount of protein, calcium, and vitamin A.
  • Colby Jack Cheese can be used in a variety of keto recipes, from salads to snacks.

Is Colby Jack Cheese Keto-Friendly?

Absolutely, Colby Jack Cheese is keto-friendly. As per nutritional data, it contains a modest 1.62g of net carbs per 100g, making it suitable for inclusion in a ketogenic diet.

The keto diet, by definition, is a low-carbohydrate, high-fat diet. Staying within the daily limit of 20-50g of net carbs is crucial for maintaining ketosis, a state where the body burns fats for fuel instead of carbohydrates. With just 1.62g of net carbs per 100g, Colby Jack Cheese fits comfortably within these carbohydrate restrictions.

Moreover, it's not just about the carbs. Colby Jack Cheese is also rich in fats (31.2g per 100g) and protein (24.12g per 100g), both of which are essential macronutrients in a keto diet. This nutritional composition makes Colby Jack Cheese not only low in carbs but also a good source of necessary fats and proteins.

Can You Have Colby Jack Cheese on a Strict Keto Diet?

Yes, you certainly can. Colby Jack Cheese with its 1.62g of net carbs per 100g comfortably fits into even a strict keto diet.

A strict ketogenic diet typically involves keeping daily net carb intake below 20g. Given this constraint, you can freely include Colby Jack Cheese in your meals without worrying about exceeding your daily carb limit.

Some individuals follow a more relaxed form of keto or a low-carb diet, where they aim to keep their daily net carb intake between 30-50g. For these individuals, Colby Jack Cheese can be included in even larger quantities while still maintaining their desired carb limit.

Carbs In Colby Jack Cheese

Colby Jack Cheese contains 1.62g of net carbs per 100g. This amount is relatively low, making it a good fit for low-carb diets like the ketogenic diet.

Colby Jack Cheese Nutrition Facts

A 100g serving of Colby Jack Cheese provides a variety of macro and micronutrients. It delivers about 24.78g of protein, constituting nearly half of its weight. Carbohydrates are minimal, making it a low-carb food option. Moreover, it contains 32.11g of total fat, which includes both saturated and unsaturated fats. In terms of micronutrients, this cheese offers a range of vitamins and minerals. It's a noteworthy source of calcium, contributing significantly to the daily requirement. It also contains trace amounts of iron, vitamin A, and vitamin D.

Most notably, Colby Jack Cheese is rich in vitamin B-12, an essential nutrient for nerve function and blood cell health. Furthermore, it's a good source of zinc, crucial for immune function and metabolism.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 1.62g
Total fats 31.2g
Protein 24.12g
Sodium, Na 602.0mg
Potassium, K 104.0mg
Magnesium, Mg 26.0mg
Calcium, Ca 716.0mg
Vitamin A 231.0ug
Vitamin B-6 0.08mg
Vitamin B-12 0.83ug
Vitamin E (alpha-tocopherol) 0.27mg
Vitamin K1 2.6ug
Copper, Cu 0.04mg
Iron, Fe 0.74mg
Phosphorus, P 450.0mg
Selenium, Se 14.5ug
Zinc, Zn 3.04mg
Cholesterol 92.0mg
Beta-carotene 80.0ug
Thiamin 0.02mg
Riboflavin 0.38mg
Niacin 0.09mg
Folate, total 18.0ug
Choline, total 15.4mg
Retinol 224.0ug
Calories 384.0kcal
Water 39.6g
Fatty acids, total saturated 19.64g
Fatty acids, total monounsaturated 9.02g
Fatty acids, total polyunsaturated 0.93g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Colby Jack Cheese on a Keto Diet

Colby Jack Cheese is not only low-carb but also packed with a host of beneficial nutrients. It's a good source of protein, with 24.12g per 100g, and is rich in fats, including both saturated and monounsaturated fats. Furthermore, it provides a variety of vitamins and minerals, such as calcium, vitamin A, and phosphorus.

Incorporating Colby Jack Cheese into Your Keto Meal Plan

  1. Adding Colby Jack Cheese to Salads: Colby Jack Cheese can be an excellent addition to salads, adding a creamy texture and rich flavor. It pairs well with a variety of vegetables and proteins, making your salad not only tasty but also nutritionally balanced.
  2. Using Colby Jack Cheese in Keto Baking: You can incorporate Colby Jack Cheese into your keto baking recipes. It can be used in keto-friendly bread, muffins, and even in some dessert recipes. The cheese adds a delicious twist, enhancing the overall taste and textures of your baked goods.
  3. Creating Keto-Friendly Snacks: Cut Colby Jack Cheese into slices or cubes, and enjoy it as a snack. You can pair it with nuts or keto-friendly fruits like berries for a satisfying snack that fits within your carb limit.

Keto-Compatible Alternatives for Colby Jack Cheese

  1. Cheddar Cheese: Cheddar cheese is a fantastic alternative to Colby Jack Cheese. It's also low in carbs and fits comfortably into the keto diet. You can use cheddar cheese in the same ways you would use Colby Jack, such as in salads, or melted on top of your favorite keto dishes.
  2. Mozzarella Cheese: With a similar carb count to Colby Jack, Mozzarella is another great substitute. Mozzarella works well in keto baking recipes and makes a tasty addition to keto-friendly pizzas or casseroles.
  3. Blue Cheese: If you're looking for a cheese with a stronger flavor, blue cheese may be the choice for you. It's a bit higher in fats compared to Colby Jack, but its carb content remains low, making it a good option for keto followers. Blue cheese can be added to salads or used in sauces for meats and vegetables.
  4. Gouda Cheese: Gouda is another excellent low-carb alternative to Colby Jack. It melts well and is perfect for adding creaminess to keto soups or stews. In terms of nutritional profile, Gouda is similar to Colby Jack but offers a slightly different flavor profile for variety in your meal plan.

Concluding Thoughts on Colby Jack Cheese and Keto

Colby Jack Cheese's low-carb profile makes it an excellent fit for the ketogenic diet. Its rich nutritional content, including healthy fats, proteins, and essential vitamins and minerals, further enhances its appeal for those following this diet plan.

Remember, though, that it does have a reasonable sodium content. So, while it's a fantastic keto-friendly food, it's important to bear this in mind, especially if you need to watch your sodium intake.

Experimentation can make your keto journey more enjoyable and sustainable. Thanks to its versatility, Colby Jack Cheese can be incorporated into a wide range of keto recipes, from salads to baked goods, to snacks.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Absolutely! Colby Jack Cheese is low in carbs and high in fats, making it a great fit for a keto diet.