A Complete Overview of Pepper Jack Cheese Nutrition and Health Facts

Examining the Nutritional Value of Pepper Jack Cheese

Pepper jack cheese has become increasingly popular over recent years. The cheese gets its name from the flecks of chili pepper blended throughout the mild base cheese. This gives pepper jack a signature kick that spice lovers adore. But how does this zesty cheese stack up nutritionally?

In this in-depth guide, we’ll take a close look at the nutrition facts, ingredients, and health impacts of pepper jack cheese. Whether you enjoy pepper jack sliced, diced, shredded or melted, understanding its nutritional profile can help you make the healthiest choices for your needs.

Pepper Jack Cheese Nutrition Facts

The nutrition present in pepper jack cheese can vary slightly between brands. However, most pepper jack contains a nutritional profile around:

• 100 calories per 1 ounce serving
• 9 grams of fat
• 6 grams of saturated fat
• Less than 1 gram of carbohydrates
• 7 grams of protein
• 15% DV of calcium
• 10% DV of vitamin A
• Trace amounts of B vitamins

As a cheese, pepper jack provides a good dose of protein and important micronutrients like calcium and vitamin A. However, the high saturated fat content is something to keep in mind.

Pepper Jack Cheese Ingredients

Authentic pepper jack cheese is made from a simple combination of cow or goat's milk, cream, salt, enzymes and chili peppers. The ingredients list for most major brands includes:

• Cultured pasteurized milk and cream
• Salt
• Enzymes
• Jalapeño and/or habanero chili peppers

Some manufacturers also add an anti-caking agent to prevent the shredded cheese from clumping. As long as you avoid highly processed versions with preservatives or additives, the ingredients in traditional pepper jack cheese are relatively straight forward.

Health Benefits of Pepper Jack Cheese

Here is an overview of some of the top nutrients and health benefits found in pepper jack cheese:

• Protein - A one ounce serving provides 7 grams of protein for building muscle, bones and enzymes.
• Calcium - The 15% DV of calcium supports bone density and nerve transmission.
• Vitamin A - This important vitamin aids vision, fights infection, and acts as an antioxidant.
• Conjugated linoleic acid - A type of fat found in dairy that may help reduce cancer risk.
• Vitamin B12 - Necessary for red blood cell formation and neurological function.
• Phosphorus - Works with calcium to mineralize bones and teeth.
• Capsaicin - The compound in peppers that provides antibacterial and anti-inflammatory effects.

When consumed in moderation, the array of nutrients in pepper jack cheese can provide certain benefits. However, the high saturated fat content is something to be mindful of.

Downsides of Pepper Jack Cheese

There are a few potential downsides to consider with pepper jack cheese, including:

• Saturated fat - The 6 grams per ounce contribute to high cholesterol levels.
• High sodium - The 170 milligrams of sodium may increase blood pressure.
• Lactose content - Those with lactose intolerance may experience GI upset.
• Low fiber - Cheese lacks the filling fiber found in whole foods.
• High calorie density - Easy to overeat without realizing high calorie intake.

While fine in moderation, eating pepper jack cheese in excess, especially daily, could lead to negative health effects over time. Be sure to practice portion control and enjoy cheese as part of an overall balanced diet.

Selecting the Best Quality Pepper Jack Cheese

To enjoy the most nutritional benefits from pepper jack cheese, opt for the highest quality product available. Here are some tips for picking the best pepper jack cheese:

• Choose organic when possible.
• Look for cheese made from raw or grass-fed milk.
• Avoid added preservatives or stabilizers.
• Check the ingredients for real jalapeño and habanero peppers.
• Buy from a trusted artisanal cheesemaker, if available.

Selecting a high-quality product will provide the best texture, flavor and nutritional content. Industrially processed pepper jack full of additives should be avoided when possible.

How to Add Pepper Jack Cheese to a Healthy Diet

You can still enjoy the unique zing of pepper jack cheese while maintaining a nutritious diet. Here are some healthy ways to add pepper jack cheese into your eating plan:

• Use it sparingly on tacos, burgers, omelets or pizza.
• Combine with chicken, beans or rice in moderation.
• Melt over baked potatoes or whole grain toast.
• Pair with non-starchy veggies like broccoli, cauliflower or zucchini.
• Add small amounts to healthy casseroles or grain bowls.
• Use just a sprinkle on salads for extra flavor.

Stick to a 1-2 ounce portion of pepper jack cheese daily as recommended by most health experts. This allows you to get some benefits without overdoing it on saturated fat and sodium.

How Does Pepper Jack Cheese Compare to Other Cheeses?

Pepper jack cheese lands around the middle of the pack health-wise when compared to other popular cheese varieties. Here is a quick look at how it stacks up:

• Cheddar - Very similar nutritional profile with slightly less fat than pepper jack.
• Swiss - Contains less fat and sodium compared to pepper jack.
• Provolone - Slightly lower in calories, fat and sodium.
• American - Significantly more fat and preservatives than pepper jack.
• Blue cheese - Higher in calories and fat than pepper jack.
• Feta - Lower in fat but much higher in sodium than pepper jack.
• Mozzarella - Offers more protein and less fat in comparison.

Pepper jack fits right in the middle of the spectrum from very low-fat cheeses to very high-fat varieties. Choose it over heavily processed options, but limit intake compared to lower sodium cheeses.

Pepper Jack Cheese Recipes

Here are a few tasty, balanced recipes that showcase pepper jack cheese:

Pepper Jack Jalapeño Poppers

Jalapeño halves filled with pepper jack and baked. Panko breadcrumb topping optional.

Tex-Mex Stuffed Peppers

Bell peppers filled with a blend of cooked quinoa, black beans, corn, pepper jack and enchilada sauce.

Pepper Jack Chicken Quesadillas

Chicken, sautéed peppers and onions, pepper jack cheese between whole wheat tortillas. Top with salsa, Greek yogurt and cilantro.

Baked Pepper Jack Cod

Flaky cod fillets topped with diced pepper jack cheese, breadcrumbs and fresh herbs. Bake until cheese melts.

The Final Take on Pepper Jack Cheese

With its spicy kick of heat from real chili peppers, pepper jack cheese can add a flavorful punch to recipes. In moderation, it provides protein, calcium and other nutrients. However, portion control is key to limit intake of saturated fat, sodium and calories. By sticking to a 1-2 ounce daily serving, you can enjoy the unique zing of pepper jack as part of a balanced, healthy diet.

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.