Colby-Jack, renowned for its distinct marbled appearance and delightful taste, is a popular choice among cheese connoisseurs. In this blog post, we will delve into the nutrition facts of Colby-Jack cheese, exploring its composition and highlighting key aspects such as lactose intolerance, protein content and safety during pregnancy.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Wanker’s index →
What is Colby-Jack?
Colby-Jack is a unique blend of two American cheese varieties: Colby cheese and Monterey Jack cheese.
Colby, named after its birthplace in Wisconsin, is a semi-hard cheese known for its mild flavour and slight sweetness. On the other hand, Monterey Jack, originating from California, exhibits a smooth and buttery texture, with a mild to moderate flavour.
The combination of these two cheeses gives birth to the distinctive marbled appearance and balanced taste of Colby-Jack cheese.
Nutrition fact sheet
Nutritional review for Colby-Jack Cheese
Eating healthy plays a pivotal role in maintaining overall well-being and preventing chronic diseases. A balanced and nutritious diet provides our bodies with essential vitamins, minerals, and macronutrients, fuelling optimal physical and cognitive function.
With this in mind, let’s have a look at some of the key nutrition facts for Colby-Jack.
Lactose Intolerance
Firstly, let us consider the implications of lactose intolerance on Colby-Jack cheese consumption.
Individuals with lactose intolerance may find it challenging to digest lactose, the sugar naturally present in milk products. However, Colby-Jack offers a potential alternative for lactose-intolerant cheese lovers.
Due to the ageing and fermentation processes involved in cheese production, the lactose content in Colby-Jack cheese is significantly reduced, making it more tolerable for those with lactose intolerance.
Fat Content
Clocking in at 32 g per 100 g, Colby-Jack contains a moderate amount of fat. However, it is important to note the distinction between different types of fats present in this cheese.
While saturated fats are present, as is the case with most dairy products, they should be consumed in moderation as part of a balanced diet. With a balance of saturated and unsaturated fats, Colby-Jack can safely find its way into a healthy diet.
You can learn more about the different types of fat in cheese and which cheeses have the lowest fat content here.
Cholesterol Content
Another critical aspect to explore is the cholesterol content in cheese. Indeed, Colby-Jack does contain cholesterol, as it is a dairy product derived from milk.
Nevertheless, it is important to consider the broader dietary context. Incorporating Colby-Jack cheese as part of a varied and balanced diet is unlikely to significantly impact overall cholesterol levels.
Protein Content
Shifting our focus to the protein content, we evaluate the nutritional value of Colby-Jack cheese. Colby-Jack cheese is a source of high-quality protein, essential for various bodily functions.
However, it is crucial to maintain a balanced protein intake from various sources. Consuming Colby-Jack alongside other protein-rich foods can contribute to a well-rounded diet.
Want to find out which cheeses have the highest protein content? Click here for our blog post covering cheeses with the highest protein content.
Safety in Pregnancy
For expectant mothers, the safety of cheese during pregnancy is of paramount importance. And Colby-Jack cheese is generally safe to consume during pregnancy when made from pasteurised milk.
However, caution should be exercised regarding the consumption of unpasteurised or raw milk cheeses. It is recommended to consult with healthcare professionals for personalised advice on cheese consumption during pregnancy.
You can read more about which cheeses you can eat when you’re pregnant by clicking here.
Salt Content
To assess the salt content in Colby-Jack, we investigate its sodium levels. This American hybrid cheese does contain sodium (around 600 mg per 100 g), which contributes to its flavour and preservation.
Moderation in consumption is key, especially for individuals with specific dietary restrictions. Moreover, maintaining a balanced intake of sodium from various sources is essential for overall health.
You can read more about why salt is important in cheesemaking in our comprehensive post here.
Calcium Content
Lastly, we explore the calcium content of Colby-Jack and its potential benefits.
As is often the case with cheese, Colby-Jack is a great source of calcium, a mineral vital for bone health. However, it is important to note that the overall calcium intake should be considered holistically.
A diverse diet, including other calcium-rich foods, ensures the body receives adequate amounts of this essential nutrient.
Conclusion
Colby-Jack, the delightful blend of Colby and Monterey Jack cheeses, offers a unique taste experience while providing several nutritional benefits. With reduced lactose content, moderate levels of fat and cholesterol, and a good source of protein and calcium, Colby-Jack cheese can be enjoyed as part of a balanced diet.
Pregnant individuals should opt for pasteurised versions and seek professional advice. However, like all foods, moderation is key, especially for those with specific dietary requirements.
What’s your favourite way to enjoy this American hybrid cheese? Let us know in the comments below.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
