Colby Jack cheese is rich in protein, calcium and healthy fats, with around 110 calories 7g protein and less than 1g carbs per 1-ounce slice. It is low in carbs and great for bone and muscle health.
Stay tuned with us as we talk more about Colby Jack Cheese Nutrition Facts. We’ll share simple and helpful info so you can enjoy this cheese in a healthy way!
What Is Colby Jack Cheese?
Colby Jack cheese, sometimes known as Co-Jack is a semi-soft cheese made by combining Colby cheese and Monterey Jack. Colby is known for its mild flavor and bright orange hue while Monterey Jack is creamy and white giving Colby Jack its signature marbled appearance.
Thanks to its smooth meltability and rich taste it is a favorite for:
- Grilled cheese sandwiches
- Nachos
- Burgers
- Cheese platters
But taste is not the only factor to consider—nutrition matters, too.
Colby Jack Cheese Nutrition Facts (Per 1 oz / 28g Serving)
Let’s start with the basic nutritional profile of Colby Jack cheese:
| Nutrient | Amount per 1 oz (28g) | % Daily Value (DV) |
| Calories | 110 | — |
| Total Fat | 9g | 12% |
| Saturated Fat | 5g | 25% |
| Trans Fat | 0g | — |
| Cholesterol | 25mg | 8% |
| Sodium | 180mg | 8% |
| Total Carbohydrates | 0g | 0% |
| Dietary Fiber | 0g | 0% |
| Sugars | 0g | 0% |
| Protein | 7g | 14% |
| Calcium | 200mg | 20% |
| Vitamin A | 270 IU | 6% |
| Iron | 0mg | 0% |
| Vitamin B12 | 0.4µg | 15% |
| Phosphorus | 140mg | 11% |
Tip: This is a general estimate and may vary depending on brand and processing.
Health Benefits of Colby Jack Cheese
While cheese often gets a bad rap in diet culture Colby Jack offers some surprising nutritional benefits.
Excellent Source of Protein
One serving (1 oz) provides 7 grams of high-quality protein which is essential for:
- Muscle repair and growth
- Metabolism regulation
- Satiety and weight control
Rich in Calcium
Cheese is one of the top sources of calcium and Colby Jack is no exception. Just one slice gives you 20% of your daily needs supporting:
- Strong bones and teeth
- Muscle function
- Blood clotting
Good for Eye and Skin Health
Colby Jack contains vitamin A which plays a role in:
- Maintaining healthy vision
- Supporting immune function
- Promoting skin repair
Source of B12 and Phosphorus
It also delivers vitamin B12 essential for red blood cell formation and nerve function and phosphorus which works closely with calcium to keep bones healthy.
Nutritional Drawbacks to Consider
While Colby Jack has its perks it is important to consume it in moderation.
High in Saturated Fat
With 5 grams of saturated fat per serving Colby Jack accounts for 25% of the daily recommended limit. Overconsumption may increase:
- LDL (bad) cholesterol
- Risk of heart disease
Moderate Sodium Levels
At 180 mg per ounce sodium is moderate—but it can sneak up if you are eating cheese-heavy meals or processed foods.
Low in Fiber and Carbs
Colby Jack contains zero carbohydrates or fiber which may not be ideal if you are looking for a balanced energy source or improved digestion.
Is Colby Jack Cheese Healthy?
Yes, in moderation. Like many dairy products Colby Jack offers important nutrients but also contains fat and sodium. It can be a part of a healthy, balanced diet especially when paired with fiber-rich foods or eaten as a protein boost.
- Low-carb and keto diets
- High-protein meal plans
- Vegetarian diets (if not made with animal rennet)
How Is Colby Jack Cheese Made?
Here is a quick breakdown of how this marbled beauty is created:
- Colby and Monterey Jack are made separately using cow’s milk, cultures, rennet and salt.
- Once partially formed the two cheeses are blended together before pressing.
- The mixture is then pressed into blocks or rounds and aged for a short period (typically 1–3 months).
This blending creates the marbled appearance and results in a mild flavor profile perfect for melting or slicing.
Colby Jack Cheese vs Other Cheeses
| Cheese | Calories (per oz) | Fat | Protein | Calcium | Flavor |
| Colby Jack | 110 | 9g | 7g | 200mg | Mild creamy |
| Cheddar | 113 | 9g | 7g | 200mg | Sharp tangy |
| Mozzarella | 85 | 6g | 6g | 143mg | Mild stretchy |
| Swiss | 106 | 8g | 8g | 222mg | Nutty firm |
| American (processed) | 104 | 9g | 5g | 140mg | Processed salty |
As you can see Colby Jack is quite similar to Cheddar in nutritional makeup but tends to be softer and creamier making it ideal for melting.
How to Make Colby Jack Cheese Part of a Healthy Diet?
Here are some simple healthy ways to incorporate Colby Jack without overdoing the calories or fat:
Add to Breakfast Eggs
Melt a small amount of shredded Colby Jack into scrambled eggs or omelets for added protein and flavor.
Use in Wraps or Sandwiches
Add just a slice or two to turkey, lettuce and tomato wraps for a satisfying crunch and taste.
Top a Salad
Shred a bit over a fresh veggie salad for protein and a boost of calcium—just watch the portion size.
Taco Night!
Use it sparingly in tacos or burrito bowls. Pair with black beans and vegetables to add fiber and nutrients.
Pair with Fruit
Slice Colby Jack and pair with apples or grapes for a high-protein balanced snack.
Does Colby Jack Cheese Fit Special Diets?
Let’s break it down diet by diet:
| Diet Type | Is It Allowed? | Notes |
| Keto | ✅ Yes | Zero carbs and high fat |
| Low-Carb | ✅ Yes | Suitable in moderation |
| Paleo | ❌ No | Dairy is typically avoided |
| Whole30 | ❌ No | Cheese not allowed |
| Vegetarian | ✅ Sometimes | Only if made without animal rennet |
| Vegan | ❌ No | Made from cow’s milk |
| Gluten-Free | ✅ Yes | Naturally gluten-free |
| Lactose-Free | ⚠️ Maybe | Contains low lactose tolerability varies |
Storage and Shelf Life Tips
To make the most of your Colby Jack cheese:
- Store in the fridge ideally in its original packaging or wrapped in wax paper and placed in a resealable bag.
- Use within 5–7 days after opening for best flavor.
- Freeze if needed it can last up to 3 months frozen though texture may change slightly.
Fun Facts About Colby Jack Cheese
- Invented in America: Both Colby and Monterey Jack are American-born cheeses, making Colby Jack a truly patriotic choice!
- Great Melting Qualities: It is one of the best cheeses for nachos, quesadillas, and mac & cheese.
- Kid-Friendly: Due to its mild taste, it’s a hit with picky eaters.
- Often Sold Pre-Shredded: But shredding it yourself offers better melt quality and avoids anti-caking agents.
FAQ’s
1. What is the nutritional value of Colby Jack cheese?
Colby Jack cheese is rich in calcium, protein and fat. A 1-ounce (28g) slice has about:
- 110 calories
- 7g of protein
- 9g of fat
- 0–1g of carbs
It also contains vitamin A, vitamin B12, and zinc.
2. Is eating Colby Jack cheese good for you?
Yes, in moderation Colby Jack cheese can be good for you. It is a great source of protein and calcium which help your bones and muscles. But it is also high in saturated fat and sodium so it is best not to eat too much.
3. Is Colby Jack cheese low carb?
Yes! Colby Jack cheese is very low in carbs. Most types have less than 1 gram of carbohydrates per slice which makes it a good choice for low-carb or keto diets.
4. Does Colby Jack cheese have a lot of protein?
Yes, it has a good amount of protein. One slice (about 1 ounce) has around 7 grams of protein. This helps with muscle repair and keeps you feeling full.
5. What is the healthiest cheese?
Some of the healthiest cheeses include:
- Mozzarella low in fat and calories
- Feta lower in calories made from sheep/goat milk
- Cottage cheese high in protein low in fat
- Swiss cheese lower in sodium
Colby Jack is healthy in small amounts but it has more fat and sodium than some of these.
6. Does Colby Jack cheese spike blood sugar?
No, Colby Jack cheese does not spike blood sugar. It is very low in carbs so it won’t raise your blood sugar levels much. That’s why it’s often safe for people with diabetes or on low-carb diets.
Conclusion:
Colby Jack cheese is tasty, full of protein and low in carbs making it a smart choice for many diets. Enjoy it in moderation to get health benefits like stronger bones and more energy. Whether in snacks or meals it is a cheesy treat that can be both delicious and nutritious!