Monterey Cheese
Cheese, monterey, low fat
Nutrition Facts
- Total Fat 21,6 g28%
- Saturated Fat 14,04 g70%
- Trans Fat —
- Cholesterol 65 mg22%
- Sodium 781 mg34%
- Total Carbohydrate 0,7 g0%
- Dietary Fiber 0 g0%
- Total Sugars 0,56 g
- Protein 28,2 g56%
- Vitamin D 0,4 µg2%
- Calcium 705 mg54%
- Iron 0,72 mg4%
- Potassium 81 mg2%
100g of Cheese, monterey contains 313 kcal calories, 28,2g protein, and 705mg calcium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein36%(113 kcal)
- Carbs1%(3 kcal)
- Fat63%(194 kcal)
Nutrient density
Meets ≥10% Daily Value for 13 of 28 nutrients
Moderate nutrient densityUse Monterey Cheese in your next meal plan
Melio can build a complete week of meals around Monterey Cheese (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Dairy and Egg Products
- Monterey Cheese has a potassium-to-sodium ratio of 0.1:1, which is considered poor for blood-pressure support.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 313 kcal | 16% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 28,2 g | 56% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 0,7 g | 0% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 21,6 g | 28% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 0 g | 0% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 0,56 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 781 mg | 34% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 81 mg | 2% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 705 mg | 54% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 27 mg | 6% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 444 mg | 36% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 0,72 mg | 4% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 3 mg | 27% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,03 mg | 4% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 14,5 µg | 26% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 14,04 g | 70% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 5,64 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,84 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 65 mg | 22% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 142 µg | 16% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 137 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0,4 µg | 2% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,19 mg | 1% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 1,8 µg | 2% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,02 mg | 2% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,36 mg | 28% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,09 mg | 1% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,08 mg | 5% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 18 µg | 5% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0,83 µg | 35% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 15,4 mg | 3% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 55 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 0 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 46 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Compare 4 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Cheese, monterey, low fatcurrent | 168098 | 313 | 28,2 | 0,7 | 21,6 |
| Cheese, monterey | 170844 | 373 | 24,5 | 0,7 | 30,3 |
| Cheese, Monterey | 2705720 | 392 | 22,6 | 1,9 | 32,6 |
| Cheese, Monterey, reduced fat | 2705721 | 313 | 28,2 | 0,7 | 21,6 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated68%(14,04 g)
- Monounsaturated27%(5,64 g)
- Polyunsaturated4%(0,84 g)
Household serving sizes
g- cup, diced
- 132 g
- cup, shredded
- 113 g
- cubic inch
- 17 g
- slice (1 oz)
- 28 g
Frequently asked questions about Monterey Cheese
How many calories in Monterey Cheese?
Monterey Cheese contains 313 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Monterey Cheese?
Monterey Cheese contains 65 mg cholesterol and 781 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Monterey Cheese?
Per 100 grams, Monterey Cheese contains 28.2 g protein, 0.7 g carbohydrates, and 21.6 g total fat.
Is Monterey Cheese good for keto or low-carb?
Yes — Monterey Cheese has 0.7 g net carbs per 100 g, fitting a low-carb plan.
Where does Monterey Cheese nutrition data come from?
Nutrition data for Monterey Cheese is sourced from USDA FoodData Central (FDC ID 168098). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168098/nutrients.
Diet compatibility
- High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Keto-friendlyLow enough in net carbs and high enough in fat to fit a standard ketogenic macro split without adjustment.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Monterey Cheese
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Monterey Cheese.
3 meal ideas using Monterey Cheese
Starter templates matched to Monterey Cheese's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Protein-forward breakfast with Monterey Cheese
Monterey Cheese pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.
- Lunch
Low-carb lunch built around monterey Cheese
A big leafy salad with monterey Cheese, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Simple dinner with monterey Cheese
Pair monterey Cheese with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 168098), accessed 2019-04-01.
Published: 2019-04-01
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Use Monterey Cheese in your next meal plan
Melio can build a complete week of meals around Monterey Cheese (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan