Pepper Jack Cheese Nutrition and Health Benefits
Pepper jack cheese is an American variety of cheese that contains jalapeo peppers for a kick of heat. It has a creamier texture than other firm cheeses and melts well, making it a popular choice for cooking. Pepper jack can provide protein, calcium, and other important nutrients as part of a balanced diet.
Nutritional Profile
One ounce (28g) of pepper jack cheese contains about:
- 101 calories
- 7g protein
- 6g fat
- Less than 1g carbs
- 251mg calcium (25% DV)
- 202mg sodium
Protein makes up about 28% of the calories in pepper jack cheese. It also provides around 10-15% of the daily value for calcium and phosphorus per serving.
Vitamins and Minerals
In addition to being a good source of protein and calcium, pepper jack cheese contains:
- Vitamin A
- Riboflavin
- Vitamin B12
- Zinc
- Phosphorus
- Selenium
These vitamins and minerals provide antioxidant protection, support bone health, boost immunity, assist metabolism and cell function, and more.
Potential Benefits of Pepper Jack Cheese
When consumed in moderation as part of a healthy diet, the nutrition profile of pepper jack cheese may offer several benefits.
High-Quality Protein
The protein in pepper jack cheese comes primarily from casein and whey, the two proteins found in milk. Cheese is a complete protein containing all the essential amino acids the body cannot make itself.
The protein in pepper jack can help maintain and repair muscle tissue as well as keep you feeling full between meals.
Strong Bones
Pepper jack is an excellent source of bone-strengthening calcium, providing about 25% of the recommended daily value per ounce. The phosphorus, zinc, and vitamin D in the cheese also support healthy bones.
Getting enough calcium can reduce the risk of osteoporosis and fractures, especially for those not consuming dairy products.
Oral Health
The calcium in pepper jack cheese may also promote oral health. Studies suggest calcium and other components of cheese can balance pH levels in the mouth, preventing cavities and even rebuilding small amounts of lost enamel.
Gut Health
Some research indicates the probiotics in fermented, aged cheeses like pepper jack may benefit digestive and gut health. The lactose in cheese helps promote growth of healthy probiotic bacteria.
However, those with lactose intolerance may not tolerate pepper jack's lactose content as well.
Satiety
The protein and fat in pepper jack cheese may help increase feelings of fullness compared to non-fat foods. This satiating effect could reduce overeating between meals and prevent weight gain.
Selecting High Quality Pepper Jack
To get the most benefits from pepper jack cheese, look for products made with high quality ingredients and proper manufacturing processes. Here is what to look for:
Milk Source
Look for pepper jack cheeses made from cow or goat milk from pasture-raised animals. This milk has a better nutritional profile. Some pepper jacks are made from a blend of milks.
Aged
Aged, fermented pepper jack has more robust flavor and health benefits than fresh varieties. Aging helps develop probiotics and makes cheese more digestible.
No Additives
Check the label for added preservatives, stabilizers, colors, and other unnecessary ingredients. Good quality pepper jack just contains milk, salt, culture, enzyme, and jalapeos.
Organic
When possible, choose organic pepper jack to avoid hormones, pesticides, antibiotics, and GMOs that may be used in conventional dairy farming.
Food Safety
Look for pepper jack made by companies that follow good manufacturing practices and have robust food safety protocols to avoid contamination with pathogens.
Potential Concerns of Eating Pepper Jack
While pepper jack cheese can be part of a healthy diet, there are some potential health concerns to consider as well:
High Sodium
Pepper jack contains about 10% of the daily recommended limit for sodium per ounce. Those limiting sodium intake, such as for high blood pressure, may want smaller portions.
Saturated Fat
The majority of the fat in pepper jack cheese is saturated. Diets high in saturated fat have been linked to increased cholesterol levels and cardiovascular disease risk.
Weight Gain
Pepper jack is high in calories and fat. Uncontrolled portions could lead to excessive calorie intake and weight gain over time, increasing obesity risk.
Lactose Intolerance
Pepper jack contains lactose, a milk sugar. People with lactose intolerance may experience gas, bloating, cramps, and diarrhea after eating it.
Food Sensitivities
Some individuals have sensitivities not just to lactose but to the proteins in cheese. This can also trigger digestive discomfort after consuming pepper jack.
Tips for Incorporating Pepper Jack Into Your Diet
Follow these tips to safely enjoy pepper jack cheese while minimizing potential downsides:
Watch Portions
To keep calories, fat, and sodium in check, stick to 1-2 ounce portions of pepper jack. This provides protein and nutrients without overdoing it.
Try Reduced-Fat Versions
For fewer calories and less saturated fat, look for reduced-fat pepper jack cheese. It provides more balanced nutrition.
Increase Calcium-Rich Foods
Don't rely just on cheese for your calcium needs. Also include milk, yogurt, leafy greens, beans, tofu, nuts, and seeds for bone health.
Limit Saturated Fat
Balance out the saturated fat from cheese with unsaturated fats from avocado, nuts, seeds, and oils. Avoid other high saturated fat foods.
Control Sodium Intake
Limit other sources of sodium like processed foods, canned items, and restaurant meals to accommodate pepper jack's salt content.
Substitute Low-Lactose Cheese
If lactose intolerant, try lactose-free pepper jack or other low-lactose cheese varieties and monitor symptoms.
How To Use Pepper Jack Cheese
Here are some delicious ways to use pepper jack cheese:
Quesadillas
Pepper jack makes an excellent melty filling for quesadillas paired with chicken, black beans, caramelized onions, and cilantro.
Burgers
Top beef, turkey, or black bean burgers with slices of pepper jack cheese for flavor and creaminess.
Nachos
Pile pepper jack cheese atop nachos loaded with refried beans, salsa, jalapeos, guacamole, and cilantro for a tasty Tex-Mex snack.
Mac and Cheese
For a grown-up, spicy twist on mac and cheese, use a blend of cheddar and pepper jack to coat the noodles.
Fondue
Combine melted pepper jack and Swiss for a spicy cheese fondue to dip bread, apples, broccoli, potato chunks, and more.
Queso Dip
Melting pepper jack with onions, tomatoes, and green chiles makes a delicious queso dip for chips, veggies, or nachos.
Enchiladas
Rolled into enchiladas with chicken or black beans, pepper jack cheese adds just the right amount of heat.
Scrambled Eggs
Add some diced pepper jack to scrambled eggs for a savory, spicy breakfast treat.
The Bottom Line
With protein, calcium, probiotics, and other nutrients, pepper jack cheese can be part of a healthy diet when used to complement an overall balanced nutrition plan. Limit portions and saturated fat intake for best results. Those with lactose issues should monitor reactions.
Look for high quality pepper jack without unnecessary additives and enjoy its spicy kick melted on nachos, in quesadillas, in mac and cheese, and more. Pepper jack makes it easy to add flavor and nutrition to meals.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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