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Is Monterey Jack Keto-Friendly?

Monterey Jack on a kitchen counter

Is Monterey Jack Keto-Friendly? The simple answer is yes, it certainly is.

But, like any food, it's not just about whether it fits into a diet plan, but also about its overall nutritional value and how you incorporate it into your meals.


  • Yes, Monterey Jack is keto-friendly, with a low carb count that makes it a suitable choice for a ketogenic diet plan.
  • Monterey Jack is not only low in carbs but also rich in essential nutrients like protein, calcium, and various vitamins.
  • However, it's high in sodium, so portion control is key.

Is Monterey Jack Keto-Friendly?

Monterey Jack is indeed keto-friendly. With its low carbohydrate content of only 0.68g per 100g, it aligns well with the standard ketogenic dietary requirements, which emphasize minimal carb intake.

The reason Monterey Jack is considered keto-friendly lies in its nutritional profile. The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. It is designed to put the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. Monterey Jack, with its high fat content of 30.28g per 100g and moderate protein content of 24.48g per 100g, falls perfectly into this dietary framework.

The carbohydrate content of Monterey Jack is extremely low, with just 0.68g of carbs per 100g. To put this into perspective, a typical serving size of cheese is around 100g, which means that consuming Monterey Jack would contribute a mere 0.68g of net carbs to your daily intake. This is well within the recommended daily carb limit for the keto diet, which is typically around 20g to 50g per day, depending on the individual. Therefore, even for those on a strict keto diet, Monterey Jack can be comfortably included without the fear of exceeding the daily carb limit.

Can You Have Monterey Jack on a Strict Keto Diet?

Yes, you can include Monterey Jack in a strict keto diet. Given its low carbohydrate content of just 0.68g per 100g, it fits comfortably into a dietary plan that limits carb intake to less than 20g per day, as in the case of a strict keto diet.

A strict keto diet is a stringent version of the ketogenic diet, where the daily carb intake is kept below 20g. This approach is followed by individuals aiming to achieve or maintain a state of ketosis, where the body uses fat instead of carbs for energy. On the other hand, some people adopt a more flexible approach to the ketogenic diet or a low-carb diet, limiting their daily carb intake to 30-50g of net carbs. Given the incredibly low carb content of Monterey Jack, it can easily fit into these less strict dietary frameworks as well.

When incorporating Monterey Jack into a keto or low-carb diet, it's crucial to keep track of your carb intake. There are several tools and apps available that can help you log your daily food intake and calculate your macros. By using such tools, you can ensure you're staying within your daily carb limit, allowing you to enjoy Monterey Jack without disrupting your state of ketosis.

Carbs In Monterey Jack

Monterey Jack contains a very low amount of carbohydrates, with a net carb value of just 0.68g per 100g. This makes it a suitable choice for those strictly managing their carb intake.

Monterey Jack Nutrition Facts

Monterey Jack offers a well-rounded nutritional profile in a 100g serving. It presents both macro and micronutrients vital for general well-being.

In terms of macronutrients, Monterey Jack is rich in Protein, providing around 24g. It's also a good source of Fat, with an amount close to 30g. Carbohydrate content is minimal, at approximately 1g, making this cheese suitable for low-carb diets.

Delving into micronutrients, you'll find generous amounts of Calcium and Phosphorus, essential for bone health. There's also a significant amount of Vitamin A, known for supporting vision and immune function. In addition, it contains Vitamins B2 and B12, which contributes to energy production and brain health.

The Sodium content is high, hence, it's advisable for those monitoring their sodium intake.

Although not a source of fiber or sugar, Monterey Jack contains Saturated Fats, and its Cholesterol content is notable. These factors should be considered within a balanced and nutritional diet.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 0.68g
Total fats 30.28g
Protein 24.48g
Sodium, Na 600.0mg
Potassium, K 81.0mg
Magnesium, Mg 27.0mg
Calcium, Ca 746.0mg
Vitamin A 198.0ug
Vitamin B-6 0.08mg
Vitamin B-12 0.83ug
Vitamin E (alpha-tocopherol) 0.26mg
Vitamin K1 2.5ug
Copper, Cu 0.03mg
Iron, Fe 0.72mg
Phosphorus, P 444.0mg
Selenium, Se 14.5ug
Zinc, Zn 3.0mg
Cholesterol 89.0mg
Beta-carotene 78.0ug
Thiamin 0.02mg
Riboflavin 0.39mg
Niacin 0.09mg
Folate, total 18.0ug
Choline, total 15.4mg
Retinol 192.0ug
Calories 373.0kcal
Water 41.01g
Fatty acids, total saturated 19.07g
Fatty acids, total monounsaturated 8.75g
Fatty acids, total polyunsaturated 0.9g
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 Monterey Jack on a Keto Diet

Monterey Jack is not just low in carbs but is also a rich source of several essential nutrients. It provides a good amount of protein, which is beneficial for muscle maintenance and satiety. It is also high in calcium, which is important for bone health, and contains other minerals like magnesium, phosphorus, and zinc. Additionally, it is a source of vitamins A, B6, B12, and K.

Incorporating Monterey Jack into Your Keto Meal Plan

  1. Use Monterey Jack as a topping: Monterey Jack is versatile and can be used as an ingredient in many recipes. It makes a great topping for keto pizzas or can be melted in a keto-friendly casserole.
  2. Create Keto-Friendly Snacks: A serving of Monterey Jack accompanied by some celery sticks or cucumber slices can make a delicious and satisfying keto snack. It's also a great addition to a keto charcuterie board, paired with a variety of meats and low-carb vegetables.
  3. Experiment with Keto Recipes: You can use Monterey Jack to create interesting keto recipes. For instance, you could try making a keto-friendly Monterey Jack and spinach stuffed chicken breast or a creamy Monterey Jack and broccoli soup.

Keto-Compatible Alternatives for Monterey Jack

  1. Cheddar Cheese: Cheddar is a robust, versatile cheese that has a similar nutritional profile to Monterey Jack. It can be sliced for charcuterie boards or melted into savory dishes like keto-friendly quiches or casseroles.
  2. Gouda Cheese: Gouda is another keto-friendly cheese with a rich and creamy texture. It can be used as a delightful alternative in recipes that call for Monterey Jack, such as a keto-friendly stuffed bell peppers.
  3. Mozzarella Cheese: Known for its superb melting quality, Mozzarella is a great alternative to Monterey Jack in keto pizzas or lasagnas. Mozzarella is similarly low in carbs and high in fat, making it a good fit for a keto diet.

Concluding Thoughts on Monterey Jack and Keto

Monterey Jack, with its low carb count and high content of essential nutrients, is indeed a keto-friendly food choice. It fits seamlessly into a strict keto diet plan, wherein carb intake is limited to less than 20g per day. Alongside these benefits, Monterey Jack offers versatility in preparation and could be incorporated into a variety of keto-friendly recipes.

Remember, while Monterey Jack has many positive qualities, it is high in sodium. Hence, it's essential to be mindful of your intake, especially if you have sodium-related health concerns. Portion control remains crucial, even with keto-friendly options like Monterey Jack.

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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

Yes, Monterey Jack is low in carbs and high in fats, making it suitable for a keto diet.

A one-ounce serving of Monterey Jack typically contains less than 1 gram of carbs.