Calories in Pepper Jack Cheese: Nutrition Facts & Serving Sizes
Per 1 cup shredded (113g)
Per 100g
Source: Web research, March 2026.
Pepper jack cheese delivers 101 calories per 1 slice (28g), with 6g protein, 1g carbs, and 8g fat per slice. It is a spicy variation of Monterey Jack made with chili peppers and jalapenos, giving it heat without adding meaningful carbs. At 21.4g protein per 100g, it holds up well as a protein contributor in meals. The standout micronutrient is calcium at 630mg per 100g, covering over half of the daily recommendation. Phosphorus comes in at 420mg per 100g, working alongside calcium for bone health. Total carbs per slice are just 1g, making it one of the lowest-carb cheese options available and a solid fit for keto or low-carb eating.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 slice (28g) | 101.4 | 6g | 1g | 8g | 0g |
| 1 cup shredded (113g) | 409.1 | 24.2g | 4.1g | 32.3g | 0g |
| 100g | 362 | 21.4g | 3.6g | 28.6g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 362 | 18% |
| Protein | 21.4g | 43% |
| Total Fat | 28.6g | 37% |
| Saturated Fat | 17.9g | 90% |
| Total Carbohydrates | 3.6g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0.5g | 1% |
| Sodium | 571mg | 25% |
| Cholesterol | 89mg | 30% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 17.9g | 6% |
| Cholesterol | 89mg | 30% |
| Calcium | 630mg | 48% |
| Iron | 0.4mg | 2% |
| Potassium | 72mg | 2% |
| Vitamin A | 850mcg | 94% |
| Vitamin D | 0.3mcg | 2% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.7mcg | 29% |
| Magnesium | 22mg | 5% |
| Phosphorus | 420mg | 34% |
| Zinc | 2.5mg | 23% |
| Selenium | 13mcg | 24% |
| Folate | 16mcg | 4% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pepper Jack Cheese
Pepper jack cheese is a high-protein, low-carb dairy option that fits naturally into muscle-building or body-recomposition diets. With 21.4g protein per 100g, it delivers a meaningful protein punch relative to its calorie cost, especially compared to other cheeses.
Calcium is the headline micronutrient here at 630mg per 100g. Calcium supports bone density, muscle contraction, and nerve transmission. Combined with 420mg phosphorus per 100g, pepper jack provides the two key minerals involved in skeletal structure and cellular energy (ATP).
Vitamin A comes in at 850 IU per 100g, supporting immune function, skin health, and eye health. Riboflavin (0.3mg) and vitamin B12 (0.7mcg) round out the B vitamin contribution, aiding energy metabolism and red blood cell production.
The spice from jalapenos introduces capsaicin, which research links to temporary metabolic rate increases and appetite suppression. While the amount in cheese is modest, it is a bonus on top of an already nutrient-dense food.
Dietary Considerations
Pepper jack cheese is naturally gluten-free and keto-friendly, with only 1g carbs per slice. It is not suitable for vegans or those with dairy allergies. The sodium content is notable at 571mg per 100g (160mg per slice), so people monitoring sodium intake should track portions. It contains 89mg cholesterol per 100g. Not paleo by strict standards due to dairy. For weight loss on a higher-protein plan, one to two slices per meal is a reasonable amount that delivers protein and calcium without excessive calories.
Daily Intake (100g)
100g of pepper jack cheese provides 18% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pepper jack cheese?
One slice of pepper jack cheese (28g) has about 101 calories. Per 100g, pepper jack cheese has 362 calories.
Is pepper jack cheese good for weight loss?
Pepper jack cheese can work in a weight loss diet due to its high protein (21.4g per 100g) and very low carb count (1g per slice). Portion control matters since the calorie density is moderate at 362 cal per 100g.
How much protein is in pepper jack cheese?
Pepper jack cheese contains 21.4g of protein per 100g, or 6g per standard 1-slice (28g) serving.
Is pepper jack cheese keto-friendly?
Yes. With only 1g carbs per slice and 8g fat, pepper jack cheese is one of the better cheese options for a keto diet.
How does pepper jack compare to cheddar calories?
Pepper jack has 362 calories per 100g while cheddar has 408 calories per 100g. Pepper jack is slightly lower in calories and comparable in protein, making it a solid swap.
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