Jack cheese had several possible creators, but one fact seems certain. According to the Monterey County Historical Society, what was once known as "jack" cheese, because a "housejack" was used during processing, is now called Monterey Jack or Jack because it was prominently produced by David Jacks in Monterey, California. This tasty cheese delivers protein, calcium and vitamin A.
Identification
A mild tasting, semi-soft cheese made from cow's milk, Jack cheese melts easily, adapts to many recipes and is often used in sandwiches. The Kitchen Dictionary at Food.com notes that a dry, hard, aged version is also produced that is found in specialty stores. The nutrition values throughout this article are based on one slice of Jack cheese weighing 1 oz.
Basic Nutrition
One slice of Jack has 104 calories and 150 mg of sodium. Based on a 2,000 calorie-a-day diet, this represents 6 percent of the recommended daily value for sodium. Like all dairy products, Jack cheese is a source of protein, containing 7 g of complete protein, which is 13 percent of the daily value, according to Elook.org.
Fat Warning
The downside of natural Jack cheese is that it's high in fat. With 8-1/2 mg of total fat, 5 mg of saturated fat and 25 mg of cholesterol, eating just one slice provides 13 percent of the daily value of total fat, 26 percent of unhealthy saturated fat and 8 percent of cholesterol. However, you'll also gain heart-healthy omega-3 (73.1 mg) and omega-6 (178 mg) fatty acids. Based on recommended adequate intake values reported by the Linus Pauling Institute, this represents 4 percent to 6 percent of the recommended intake for omega-3 and 1 percent to 1-1/2 percent for omega-6.
Vitamin and Mineral Benefits
Jack cheese is not a valuable source of vitamins, but you will receive 215 IUs of vitamin A (4 percent of the daily value) and 0.11 mg of riboflavin (6 percent DV). One slice also provides smaller amounts of vitamin B-6 (0.02 mg), vitamin B-12 (0.23 mcg) and folate (5 mcg).
A rich source of calcium, Jack cheese contains 208.88 mg, or 20 percent of the recommended daily value. It's also a good source of phosphorus, providing 124.32 mg (12 percent DV). Additional minerals you'll gain include zinc (0.84 mg) and selenium (4 mcg), which is 5 percent of the recommended value for both minerals.
Considerations
A low-fat version of Jack cheese is available that reduces the total fat to 6 g, saturated fat to 4 g and cholesterol to 18 mg.
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