Monterey Jack: a calcium-dense cheese studied mostly as cheddar

Pooling 7 randomized trials, about 135 g a day of hard or semi-hard cheese for at least 14 days lowered LDL cholesterol by 7.3 mg/dL (95% CI 4.6 to 10; metric: 0.19 mmol/L, 0.12 to 0.27) against about 1.8 oz (52 g) of butter, in trials that all carried some risk of bias. A separate meta-analysis of 5 trials found LDL 6.5 percent lower at about 5.1 oz (145 g) of cheese a day, again compared with butter, and HDL fell by 3.9 percent as well. Both compare cheese with butter, not with eating no cheese. We found no human study that names Monterey Jack, so these results come from cheddar and other hard cheeses. The cheese itself is dense. Per 100 g it carries about 715 mg calcium, 22.6 g protein and 19.2 g saturated fat across eight US retail samples. A 21 g slice works out to roughly 150 mg calcium and 140 mg sodium, calculated from those per 3.5 oz (100 g) values.

The numbers, per 3.5 oz (100 g)

How much is actually in it

• Per 100 g, solid Monterey Jack carries about 715 mg calcium, 22.6 g protein, 32.6 g fat and 19.2 g saturated fat, and eight retail samples varied only 4% in calcium. — USDA Foundation Foods record FDC 2647438, Cheese, monterey jack, solid, 8 analyzed samples (n = 8 samples) Evidence E source
  Calcium 714.6 mg (701-733), protein 22.6 g (21.5-23.5), total fat 32.63 g (31.04-34.39), saturated fat 19.16 g (17.92-19.98), water 39.18 g (37.04-41.84) per 3.5 oz (100 g)
• US law defines Monterey Jack as a cheese with at most 44% moisture and milkfat at least 50% of its solids. — all cheese sold in the US as Monterey or monterey jack cheese (n = -) Evidence E source
  Maximum moisture 44% by weight; minimum milkfat 50% of solids

What a real portion looks like

• In the US food survey a slice of Monterey cheese counts as 21 g and a cup shredded as 113 g, so one slice supplies roughly 150 mg calcium and 140 mg sodium. — USDA FNDDS household measures, Cheese, Monterey, food code 14106200 (n = 1 FNDDS record) Evidence E source
  1 slice 21 g; 1 cracker-size slice 9 g; 1 cubic inch 17 g; 1 cup shredded 113 g; 1 cup melted 244 g. Per slice about 150 mg calcium and 139 mg sodium using Foundation values per 3.5 oz (100 g)
• The 2025-2030 US Dietary Guidelines set a dairy goal of 3 servings a day for a 2,000-calorie diet, without defining what a serving of cheese is. — United States general population, Dietary Guidelines for Americans 2025-2030 Evidence E source
  3 servings of dairy per day at 2,000 calories

What your body absorbs

• In an RCT of 20 young men, 30 g of protein as cheese gave 38% lower peak blood amino acids than milk protein yet raised muscle protein synthesis equally. — 20 healthy males aged 18-35, single dose of 30 g protein as cheese or milk protein concentrate after resistance exercise (n = 20) Evidence B source
  Peak plasma amino acids 38% higher after milk protein; muscle protein synthesis no difference between cheese and milk protein (P > 0.05)
• In a crossover trial of 24 adults, cheddar with 20 g protein released branched-chain amino acids more slowly than milk, peaking at about 120 minutes, with a lower insulin response. — 24 men and women, about 27 years, BMI about 23, single serving of cheese (20 g protein) vs isonitrogenous milk (n = 24) Evidence B source
  Branched-chain amino acid peak at about 120 min after cheese, slower and more sustained than milk; lower insulinogenic response
• In a 2-week crossover RCT of 7 healthy men eating 8.5 oz (240 g) of cheese a day, the high-calcium cheese gave lower fasting LDL cholesterol than reduced-calcium cheese, with or without a calcium supplement. — 7 healthy males, BMI 18-25, three 2-week periods of 240 g/day cheese: high-calcium, reduced-calcium, reduced-calcium plus CaCO3 (n = 7) Evidence B source
  Fasting LDL-c lower after high-calcium cheese vs both other arms (P = 0.002); fecal fat excretion no difference (P = 0.066)

What cooking and storage change

• In a 6-week RCT of 162 overweight adults aged 50 and over, 120 g a day of cheddar eaten melted raised total cholesterol by 8.1 mg/dL (0.21 mmol/L) and triglycerides by 15 mg/dL (0.17 mmol/L) more than the same cheese eaten unmelted. — 162 overweight adults aged 50 or more, Ireland, 6 weeks, 120 g/day full-fat cheddar unmelted or melted, or deconstructed components (n = 162) Evidence B source
  Melted vs unmelted: total cholesterol +0.23 vs +0.77 mg/dL (0.02 mmol/L) (P = 0.008); triglycerides +15 vs 0 mg/dL (0.17 vs 0.00 mmol/L) (P = 0.016); no difference in LDL, HDL, weight, glucose

What it does to your health

• In a meta-analysis of 5 RCTs, eating about 5.1 oz (145 g) a day of hard cheese instead of butter lowered LDL cholesterol by 6.5% in healthy adults. — healthy adults, 5 RCTs comparing hard cheese with butter of similar P/S ratio (n = 5 RCTs) Evidence A source
  LDL-C -6.5% (-8.5 mg/dL (-0.22 mmol/l); 95% CI -0.29 to -0.14); HDL-C -3.9% (-1.9 mg/dL (-0.05 mmol/l); 95% CI -0.09 to -0.02); triglycerides no effect
• Pooling 7 RCTs, about 135 g a day of hard or semi-hard cheese for at least 14 days lowered LDL cholesterol by 7.3 mg/dL (0.19 mmol/L) compared with about 1.8 oz (52 g) of butter. — adults in 7 RCTs, about 135 g/day hard or semi-hard cheese vs about 52 g/day butter, 14 days or more (n = 7 RCTs) Evidence A source
  Total cholesterol -9.3 mg/dL (95% CI -13 to -5.8; metric: -0.24 mmol/L, -0.34 to -0.15); LDL-C -7.3 mg/dL (95% CI -10 to -4.6; metric: -0.19 mmol/L, -0.27 to -0.12); HDL-C -1.5 mg/dL (95% CI -3.1 to 0; metric: -0.04 mmol/L, -0.08 to -0.00)
• An umbrella review of 33 meta-analyses found cheese more consistently linked with fewer fractures than total dairy or milk, based on observational data. — adults in published meta-analyses of prospective cohorts, searched to April 2024 (n = 33 meta-analyses) Evidence C source
  Cheese and yogurt: more consistent inverse association with fractures; total dairy and milk inconsistent
• The 2025-2030 US Dietary Guidelines recommend including full-fat dairy with no added sugars, while keeping saturated fat at no more than 10% of daily calories. — United States general population, Dietary Guidelines for Americans 2025-2030 Evidence E source
  Full-fat dairy recommended; saturated fat cap ≤10% of calories kept
• The 2025-2030 Dietary Guidelines for Americans, released in January 2026, call dairy an excellent source of protein, healthy fats, vitamins and minerals and recommend including full-fat dairy in a healthy diet. — United States general population, Dietary Guidelines for Americans 2025-2030 Evidence E source
  Federal position shifted to include full-fat dairy, as restated in a USDA final rule of 8 May 2026

Safety, limits and interactions

• FDA lists cheeses made with pasteurized milk as okay to eat in pregnancy, except queso fresco-type cheeses, and the guidance does not name Monterey Jack. — pregnant women, US federal food-safety guidance on Listeria (n = -) Evidence E source
  Pasteurized cheese okay; raw-milk cheese and queso fresco-type cheese to avoid
• In a 2026 US Listeria outbreak with 15 illnesses, 14 hospitalizations and 1 death, FDA listed Monterey Jack among the recalled cheeses from the implicated dairy, alongside cheddar, Colby and soft cheeses. — US consumers, FDA outbreak investigation of Listeria monocytogenes linked to Clover Hill Dairy cheese (June 2026), content current as of 08/26/2026 (n = 15 illnesses) Evidence E source
  Monterey Jack in the recalled product list; 15 ill, 14 hospitalized, 1 death in IL, MD, NY, VA

What people believe that the data does not support

• The EU refused the claim that dairy foods such as cheese promote dental health in children, and no cheese claim in the register is authorized. — EU health claims register, snapshot 2026-09-21 (n = -) Evidence E source
  12 cheese-related claims, 0 authorized
• The EU also refused the claim that three portions of dairy a day, cheese included, help children and teenagers keep a healthy weight. — EU health claims register, snapshot 2026-09-21 (n = -) Evidence E source
  Claim non-authorized

Who this works differently for

• The 2025-2030 US Dietary Guidelines list full-fat yogurt and cheese among foods to introduce to infants from about 6 months and call full-fat dairy important for children's energy needs and brain development. — infants from about 6 months and children aged 5–10, Dietary Guidelines for Americans 2025-2030 Evidence E source
  Full-fat cheese among complementary foods; full-fat dairy for children

What is still unknown

• Sodium in solid Monterey Jack ran from 572 to 744 mg per 3.5 oz (100 g) across eight samples, and iodine ran from 12 to 74 ug, a sixfold spread. — USDA Foundation Foods record FDC 2647438, 8 analyzed samples (n = 8 samples) Evidence E source
  Sodium 662.2 mg (572-744, spread 26%); iodine 35.9 ug (12.29-73.52, spread 171%); potassium 82.9 mg (56.8-93.3) per 3.5 oz (100 g)
• In a Swedish cohort of 27,670 adults followed for 25 years, eating 1.8 oz (50 g) or more a day of high-fat cheese (over 20% fat) was linked to 13% lower dementia risk than eating under 15 g, while low-fat cheese showed no link. — 27,670 community-dwelling adults, Malmö Diet and Cancer cohort, Sweden, mean baseline age 58, median follow-up 25 years, 3,208 dementia cases (n = 27670) Evidence C source
  High-fat cheese ≥50 g/d vs <15 g/d: all-cause dementia HR 0.87 (95% CI 0.78-0.97), vascular dementia HR 0.71 (0.52-0.96); low-fat cheese, milk, butter: no association

The bottom line

Melting may matter. In a 6-week trial of 162 overweight Irish adults aged 50 and over, 120 g a day of full-fat cheddar eaten melted raised total cholesterol by 8.9 mg/dL (0.23 mmol/L) and triglycerides by 15 mg/dL (0.17 mmol/L), against 0.02 and 0.00 for the same cheese unmelted. LDL, HDL, weight and glucose did not differ, and nobody has run this test with Monterey Jack that we could find. Cheese releases its protein slowly. In a single meal eaten by 24 adults, cheddar with 20 g protein sent branched-chain amino acids into the blood more slowly than milk, peaking around 120 minutes, with a lower insulin response. In another single meal, taken by 20 young men after resistance exercise, 30 g of protein as cheese gave peak blood amino acids 38 percent lower than milk protein, and muscle protein synthesis did not differ. In 7 healthy men eating 8.5 oz (240 g) of cheese a day for 2 weeks, a high-calcium cheese gave lower fasting LDL than a reduced-calcium one, in a tiny trial with high dropout. An umbrella review of 33 meta-analyses of cohort studies found cheese more consistently linked with fewer fractures than milk or total dairy. That is observational, the credibility of the evidence was mostly weak, and the abstract gives no pooled number. In one observational Swedish cohort of 27,670 adults followed for a median of 25 years, eating 1.8 oz (50 g) or more a day of cheese above 20 percent fat went with a dementia hazard ratio of 0.87 (95% CI 0.78 to 0.97) against under 15 g. Diet was measured once at the start, low-fat cheese showed no link, and Monterey Jack, at about 33 percent fat, falls in the high-fat group without being studied on its own. The 2025 to 2030 Dietary Guidelines for Americans, released in January 2026, recommend full-fat dairy with no added sugars and a goal of 3 dairy servings a day on a 2,000 calories diet. The same document keeps saturated fat at no more than 10 percent of daily calories, and 100 g of this cheese carries 19.2 g of it. The guidelines define no serving of cheese, name no single cheese and hold no evidence review of their own. They also list full-fat cheese among the foods to introduce to babies from about 6 months, saying only in general terms what texture is safe. US law caps the moisture of Monterey Jack at 44 percent and requires milkfat to make up at least half its solids. Sodium ran from 572 to 744 mg per 3.5 oz (100 g) across the eight samples, and iodine from 12 to 74 micrograms, a sixfold spread whose cause the dataset does not give. The EU refused the claims that dairy foods such as cheese promote dental health in children and that three portions of dairy a day help children keep a healthy weight. None of the 12 cheese-related claims in its register is authorized, which means the evidence fell short when it was assessed. In its Listeria guidance for pregnancy, the FDA lists cheeses made from pasteurized milk as okay to eat, except queso fresco-type cheeses. It names the category and not this cheese, so check the label, because a raw-milk Jack falls on the avoid list. In a 2026 US Listeria outbreak with 15 illnesses, 14 hospitalizations and 1 death, Monterey Jack was on the FDA recall list of the implicated dairy. That dairy recalled its whole range, the FDA did not say Monterey Jack carried the bacteria, and the CDC named fresh soft cheeses as the source. It is a milk cheese, and our sources for this page did not cover allergy or medicines, so the page says nothing about them.

Sources

1. mjc-daily-r4-01 · reference dataset
   FDC 2647438 Cheese, monterey jack, solid: Calcium 714.6 mg (range 701.0-733.0, 8 samples); Protein 22.6171 g (range 21.5006-23.5422); Total lipid (fat) 32.63 g (range 31.04-34.39); Fatty acids, total saturated 19.16 g (range 17.92-19.98); Water 39.18 g (range 37.04-41.84) per 100 g
   USDA FoodData Central, Foundation Foods, release 2026-04-30, FDC 2647438 · checked 2026-09-28
2. mjc-daily-r4-04 · federal regulation
   The minimum milkfat content is 50 percent by weight of the solids, and the maximum moisture content is 44 percent by weight, as determined by the methods described in § 133.5.
   21 CFR 133.153, Monterey cheese and monterey jack cheese · checked 2026-09-28
3. mjc-daily-r4-03 · reference dataset
   FNDDS 2705720 Cheese, Monterey, FNDDS code 14106200 - 1 cracker-size slice 9 g; 1 slice 21 g; 1 cup, shredded 113 g; 1 cup, diced 132 g; 1 cup, melted 244 g; 1 cubic inch 17 g
   USDA FNDDS via FoodData Central, release 2026-04-30, food code 14106200 · checked 2026-09-28
4. mjc-dga-02 · government guidance
   Dairy serving goals: 3 servings per day as part of a 2,000-calorie dietary pattern, adjusting as needed based on your individual caloric requirements.
   U.S. Department of Health and Human Services and U.S. Department of Agriculture, Dietary Guidelines for Americans, 2025–2030 (January 2026), p. 2 · checked 2026-09-29
5. mjc-daily-r4-08 · randomized controlled trial
   Plasma total amino acid concentrations increased after protein ingestion (Time: P < 0.001), with 38% higher peak concentrations following milk protein than cheese ingestion (Time × Group: P < 0.001). ... The postprandial muscle protein synthetic response to the ingestion of cheese or milk protein does not differ when 30 g protein is ingested at rest or during recovery from exercise in healthy, young males.
   J Nutr, 2022 · checked 2026-09-28
6. mjc-daily-r4-09 · randomized crossover trial
   We found that cheese ingestion had a slower yet more sustained branched-chain amino acid circulation appearance over the postprandial period peaking at ~120 min.
   Nutrients, 2021 · checked 2026-09-28
7. mjc-daily-r4-10 · randomized crossover trial
   Fasting LDL-c was significantly lower following the HCC diet vs. the other arms (P = 0.002).
   Eur J Nutr, 2023 · checked 2026-09-28
8. mjc-daily-r4-07 · randomized controlled trial
   Melted cheese, compared to unmelted cheese, increased total cholesterol (0.23 ± 0.79 mmol L-1vs. 0.02 ± 0.67 mmol L-1, P = 0.008) and triglyceride concentrations (0.17 ± 0.39 mmol L-1vs. 0.00 ± 0.42 mmol L-1, P = 0.016).
   Food Funct, 2024 · checked 2026-09-28
9. mjc-daily-r4-05 · meta-analysis of RCTs
   Compared with butter intake, cheese intake (weighted mean difference: 145.0 g/d) reduced low-density lipoprotein cholesterol (LDL-C) by 6.5% (-0.22 mmol/l; 95%CI: -0.29 to -0.14) and high-density lipoprotein cholesterol (HDL-C) by 3.9% (-0.05 mmol/l; 95%CI: -0.09 to -0.02) but had no effect on triglycerides.
   Nutr Rev, 2015 · checked 2026-09-28
10. mjc-daily-r4-06 · meta-analysis of RCTs
    Pooled analyses of 7 RCTs showed a reduction in fasting total cholesterol, LDL-C and HDL-C concentrations after ≥14 d mean daily intake of 135 g cheese (weighted mean difference [WMD]: -0.24 mmol/L; 95% confidence interval (CI): -0.34, -0.15; I2 = 59.8%, WMD: -0.19 mmol/L; 95% CI: -0.27, -0.12; I2 = 42.8%, and WMD: -0.04 mmol/L; 95% CI: -0.08, -0.00; I2 = 58.6%, respectively) relative to ∼52 g/d butter.
    Adv Nutr, 2023 · checked 2026-09-28
11. mjc-daily-r4-11 · umbrella review
    Evidence on osteoporosis risk was mixed, and while total dairy and milk showed inconsistent associations with fractures, cheese and yogurt showed more consistent protective effects.
    Nutrients, 2025 · checked 2026-09-28
12. mjc-dga-01 · government guidance
    When consuming dairy, include full-fat dairy with no added sugars. Dairy is an excellent source of protein, healthy fats, vitamins, and minerals. ... In general, saturated fat consumption should not exceed 10% of total daily calories.
    U.S. Department of Health and Human Services and U.S. Department of Agriculture, Dietary Guidelines for Americans, 2025–2030 (January 2026), p. 2–3 · checked 2026-09-29
13. mjc-wf4-01 · government guidance
    On January 7, 2026, the U.S. Department of Health and Human Services and U.S. Department of Agriculture (USDA) jointly released the Dietary Guidelines for Americans, 2025-2030 ... The Dietary Guidelines state that “dairy is an excellent source of protein, healthy fats, vitamins, and minerals” and recommends including full-fat dairy as a part of a healthy diet.
    USDA Food and Nutrition Service, Expanding Fluid Milk Options in Child Nutrition Programs, final rule, Federal Register 2026-05-08, FR Doc 2026-09212 · checked 2026-09-29
14. mjc-daily-r4-12 · agency guidance
    Cheeses made with pasteurized milk – except for queso fresco-type cheeses made with pasteurized milk.
    US FDA, Listeria (Listeriosis) food safety for moms-to-be · checked 2026-09-28
15. mjc-ws4-01 · government outbreak report
    Mild Cheese Varieties - Yummy Cheddar, White Cheddar, White Colby, Monterey Jack, Marble Jack
    US FDA, Outbreak Investigation of Listeria monocytogenes: Soft Cheese (June 2026) · checked 2026-09-29
16. mjc-daily-r4-13 · regulatory register
    POL-HC-6306 Dairy products (milk and cheese) Dairy foods (milk and cheese) promote dental health in children. -/- Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-6306, snapshot 2026-09-21 · checked 2026-09-28
17. mjc-daily-r4-14 · regulatory register
    POL-HC-6305 Dairy products (milk, cheese and yoghurt) Three portions of dairy food everyday, as part of a balanced diet, may help promote a healthy body weight during childhood and adolescence. -/- Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-6305, snapshot 2026-09-21 · checked 2026-09-28
18. mjc-dga-03 · government guidance
    Examples of nutrient-dense foods to introduce during the complementary feeding period include: ... Full-fat yogurt and cheese ... Full-fat dairy products are important for children to help meet energy needs and support brain development.
    U.S. Department of Health and Human Services and U.S. Department of Agriculture, Dietary Guidelines for Americans, 2025–2030 (January 2026), p. 6–7 · checked 2026-09-29
19. mjc-daily-r4-02 · reference dataset
    FDC 2647438 Cheese, monterey jack, solid: Sodium, Na 662.2 mg (range 572.0-744.0, 8 samples); Iodine, I 35.9 ug (range 12.29-73.52, 8 samples); Potassium, K 82.94 mg (range 56.8-93.3) per 100 g
    USDA FoodData Central, Foundation Foods, release 2026-04-30, FDC 2647438 · checked 2026-09-28
20. mjc-ws4-02 · prospective cohort study
    Consumption of ≥50 g/d of high-fat cheese (>20% fat) was associated with a reduced risk of all-cause dementia (HR 0.87; 95% CI, 0.78-0.97) and VaD (HR 0.71, 95% CI 0.52-0.96) compared with lower intake (<15 g/d).
    Neurology, 2026 · checked 2026-09-29