Pepper Jack Cheese on Keto: Nutritional Benefits and Healthy Alternatives

When it comes to the ketogenic diet, having healthy low-carb snack options is imperative to sticking within the requirements, which is why dieters wondering whether Pepper Jack cheese is keto will be happy to know this cheese is very keto-friendly.¹

However, this hardly scratches the surface as far as the health benefits and nutrient profile of this cheese since the capsaicin found in Pepper Jack can also boost your metabolism and there’s even a variation of the Jack cheese that’s better for your teeth too.

For these reasons, we’ll discuss the ins and outs of Pepper Jack cheese and seven other keto cheese alternatives to choose from so there’s no short of cheesiness in your next meal.

How Many Carbohydrates Are in Pepper Jack Cheese

Fortunately for cheese lovers and keto dieters, Pepper Jack cheese has zero carbohydrates and net carbs, making it a perfect snack option for those who may ask “is Pepper Jack cheese healthy.” The main cause for Pepper Jack cheese containing no carbohydrates is because it is a semi hard cheese.

Many people don’t know that Pepper Jack cheese — like Colby Jack — is just natural Monterey Jack cheese with peppers.

Since Pepper Jack and Monterey Jack are the same cheese, they follow the same commodity requirements and packaging requirements set by the United States Department of Agriculture, which is different for each type of cheese.²

Source: Andra C Taylor Jr from Unsplash³

Monterey Jack is considered a form of semi hard or semi soft cheese because its moisture content remains between 39 and 50 percent with 0.14 grams of lactose, even making it suitable in moderation for those who suffer from lactose intolerance, where the body lacks the proper enzyme to be able to naturally digest lactose.⁴

On the contrary to fresh and unripened cheeses like feta that have a high amount of carbs, hard cheeses like Pepper Jack tend to have very low amounts of lactose — a milk sugar made from galactose and glucose that is found in many dairy products in the form of whey.⁵

During the process of cheesemaking, the milk components are separated, and these hard aged cheeses have most of the whey removed through fermentation.⁶

Because of its sugars, products with a high amount of lactose tend to have higher amounts of carbohydrates, and vice versa.

Can You Eat Pepper Jack Cheese on Keto? Is Pepper Jack Cheese Suitable for a Keto Diet?

Unlike most other trending diets, to meet the requirements of a proper keto diet, the dieter must consume between 20-50 grams of carbs, and raise fat consumption to an average of 70 to 80 percent of daily calories.⁷

With zero carbohydrates or sugars, keto dieters no longer need to ask whether Pepper Jack cheese is keto-friendly since it will not negatively impact this type of low-carb diet and contributes to its needs with sufficient protein and fat.

Limiting sugar is one of the top weight loss tips for beginners and should be considered when choosing a cheese to snack on.

To better understand the makeup of the base cheese in Pepper Jack, an ounce of Monterey Jack contains 170 mg of sodium, 9 grams of fat — which tends to be on the higher side for cheese — 7 grams of protein, and 198 mg of calcium. Keto diets call for consumption of between 3000-5000 mg of sodium because of how much is excreted on a low-carb diet, whereas someone not doing keto should only consume between 1,500-2,000 mg.⁸

So, Monterey Jack provides a decent amount of sodium content and a high fat content to help dieters reach their goal.

Pepper Jack Cheese Health Benefits & Nutritional Information

Source: Xavier von Erlach from Unsplash⁹

Luckily for keto dieters that enjoy consuming cheese, Pepper Jack cheese comes with several health benefits, particularly for people doing a low-carb diet. Knowing the nutritional information and ingredients on one slice or 19 grams of cheese first helps dieters answer the question “can Pepper Jack cheese be included in a keto diet.”

The facts below come from a pack of Sargento sliced Pepper Jack cheese, a quality cheese brand that prides itself on only producing natural cheese.

• Calories = 70
• Total Fat = 6 g
• Saturated Fat = 3.5 g
• Trans Fat = 0 g
• Cholesterol = 15 mg
• Sodium = 125 mg
• Total Carbohydrate = 0 g
• Dietary Fiber = 0 g
• Total Sugars = 0 g
• Protein = 4 g
• Vitamin D = 0.1 mcg
• Calcium = 130 mg
• Iron = 0.2 mg
• Potassium = 15 mg

Pepper Jack cheese also only has a few ingredients. Most of these ingredients are also well-known, causing no reason to worry about unhealthy additives and preservatives in its list of ingredients that are hard to pronounce.

Unfortunately, for those curious about the possibility of being in ketosis without losing weight, people who are extremely lactose intolerant may not be able to fully digest these ingredients and could suffer excessive bloating and weight gain from consuming Pepper Jack.

• Monterey Jack Cheese with Jalapeno Peppers
  • Cultured Pasteurized Milk
  • Jalapeno Peppers
  • Habanero Peppers
  • Salt
  • Enzymes

Without any reason to cause concern, the enzymes in cheese are a lesser-known ingredient but quite important as they are responsible during the cheesemaking process for separating the liquid whey from the solid curds, causing cheese to take its solid form.¹⁰

A set of enzymes from mammals called rennet used to be used in this process, though now a bacteria called chymosin is primarily utilized to curdle milk into cheese.

Besides its already discussed benefits of being low in lactose with zero carbs or sugars, and therefore an option for lactose intolerant people or dieters, there are plenty of other benefits from consuming Pepper Jack, most of which come from its base cheese, Monterey Jack.

While most aged cheeses tend to be high in tyramine — an amino acid that is commonly linked to getting migraines — Monterey Jack is one of the few, along with mozzarella, that is low in tyramine and can help people avoid headaches.¹¹

Like Monterey Jack, there is a healthy amount of protein in Pepper Jack cheese. For people wondering how to jump start weight loss, studies have also shown that this satiating nutrient helps with weight loss and weight management because of its ability to keep the body feeling fuller longer.¹²

Due to sufficient amounts of sodium and calcium, this cheese is ideal for regulating blood pressure. Studies have found that diets high in calcium have been linked to decreasing blood pressure and regulating cardiovascular functions.¹³

Sodium in limited amounts has been found to prevent low blood pressure by allowing the kidney to function properly and preserve a normal blood pressure.¹⁴

Additionally, calcium, which many people are found deficient in, is incredibly important for bone and dental health. Studies have shown calcium intake aids in preventing bone loss, particularly reducing fractures and risk of osteoporosis by 10% in the elderly.¹⁵

Consuming Monterey Jack or its spicier version of Pepper Jack helps to strengthen the teeth as well as regulate the mouth’s pH levels, which can result in fewer cavities.¹⁶

The low amounts of cholesterol in Pepper Jack are actually quite beneficial for improving brain health. Studies have proven direct links, even finding that lowering cholesterol too much can impair the brain’s function since it is necessary for regulating the signal transduction.¹⁷

The addition of saturated fat in this cheese’s nutritional information is more of a benefit than a concern. Studies have shown that consuming saturated fat from cheese is actually healthier than getting it from other foods because it helps reduce cardiovascular disease risk.¹⁸

Lesser known, the different kinds of peppers inside Pepper Jack cheese come with their own added benefits.

Both jalapeno and habanero peppers contain capsaicin, an organic compound that adds spiciness and can cause burning sensations, which habanero contains more of than jalapenos.

Luckily for dieters seeking ways to hack hunger while fasting, capsaicin has been found to boost metabolism by 4-5% and fat oxidation by 10-16% and can help with weight loss by reducing appetite.¹⁹

Capsaicin, and thus spicy foods, also boasts several other benefits for those wondering if hot sauce helps you lose weight. Some studies have shown that consuming peppers and capsaicin can potentially prevent ulcers and reduce stomach inflammation.²⁰

Even more beneficial for dieters along with maintaining a healthy heart, having capsaicin before a meal has been linked to stabilizing blood sugars and prevent snacking.²¹

7 Keto Cheeses To Consider As Well

Semi hard and semi soft cheeses make excellent alternatives to consume on a keto diet, again because of the low amount of lactose, which results in a low amount of carbs and sugar.

For anyone wondering “whether Pepper Jack cheese is keto,” know that this version of Monterey Jack is always an option, but for those wanting a less spicy keto alternative, these seven cheeses are great for dieters when looking at the nutritional facts for a single serving of 19 grams.

Source: neciodesalida from Pixabay²²

1. Colby Jack
   • Fat = 6 g
   • Saturated Fat = 4 g
   • Cholesterol = 20 mg
   • Sodium =130 mg
   • Carbs = 0 g
   • Dietary Fiber = 0 g
   • Sugar = 0 g
   • Protein = 5 g
   • Net Carbs = 0 g
2. Swiss
   • Fat = 6 g
   • Saturated Fat = 3.5 g
   • Cholesterol = 20 mg
   • Sodium = 40 mg
   • Carbs = 0 g
   • Dietary Fiber = 0 g
   • Sugar = 0 g
   • Protein = 5 g
   • Net Carbs = 0 g
3. Mozzarella
   • Fat = 4.25 g
   • Saturated Fat = 2.5 g
   • Cholesterol = 15 mg
   • Sodium = 119 mg
   • Carbs = 0.42 g
   • Dietary Fiber = 0 g
   • Sugar = 0.2 g
   • Protein = 4.2 g
   • Net Carbs = 0.42 g
4. Blue
   • Fat = 5.4 g
   • Saturated Fat = 3.5 g
   • Cholesterol = 14 mg
   • Sodium = 265 mg
   • Carbs = 0.44 g
   • Dietary Fiber = 0 g
   • Sugar = 0.1g
   • Protein = 4.07 g
   • Net Carbs = 0.44 g
5. Parmesan
   • Fat = 4.7 g
   • Saturated Fat = 3 g
   • Cholesterol = 13.6 mg
   • Sodium = 176.8 mg
   • Carbs = 0.7 g
   • Dietary Fiber = 0 g
   • Sugar = 0 g
   • Protein = 6.8 g
   • Net Carbs = 0.7 g
6. Gouda
   • Fat = 4.7 g
   • Saturated Fat = 3.3 g
   • Cholesterol = 23.8 mg
   • Sodium = 152 mg
   • Carbs = 0 g
   • Dietary Fiber = 0 g
   • Sugar = 0 g
   • Protein = 4.7 g
   • Net Carbs = 0 g
7. Cheddar
   • Fat = 6.4 g
   • Saturated Fat = 3.6 g
   • Cholesterol = 18 mg
   • Sodium = 118 mg
   • Carbs = 0 g
   • Dietary Fiber = 0 g
   • Sugar = 0 g
   • Protein = 4.5 g
   • Net Carbs = 0 g

To best answer the question of whether Pepper Jack cheese is keto, it is helpful to look at the nutrition facts, which show it has zero carbs or sugar as well as the additional benefits that come from consuming its base cheese Monterey Jack and from the capsaicin in the added peppers.

Frequently Asked Questions