Colby Jack cheese is a popular, marbled dairy product created by blending Colby cheese (semi-hard) with Monterey Jack (mild, semi-soft). Tracking the macronutrient profile of foods like this cheese is important for individuals following specific eating patterns. For those managing conditions like diabetes or adhering to low-carbohydrate diets, understanding the carbohydrate content of dairy products is crucial for dietary planning.
Carbohydrate Content Per Serving
Colby Jack cheese is categorized as an extremely low-carbohydrate food, fitting well into diets restricting sugar and starch intake. The typical serving size for this cheese is one ounce (approximately 28 grams). For this standard portion, Colby Jack contains between 0 and 1 gram of total carbohydrates.
This minimal carb count means a single serving has virtually no impact on daily carbohydrate totals. Most of this small amount is residual and not considered a source of dietary sugar. This places it alongside other aged, semi-hard cheeses like Cheddar and Swiss, which are also known for their near-zero carbohydrate levels.
How Cheesemaking Removes Lactose
The near-absence of carbohydrates in Colby Jack cheese results directly from the cheesemaking process, which eliminates the milk sugar, lactose. Lactose is the main carbohydrate found in milk, the starting ingredient for cheese. During production, specific bacterial cultures are introduced to the milk.
These bacteria consume the lactose through fermentation, converting it into lactic acid. This acid helps curdle the milk, gives the cheese its characteristic tang, and acts as a natural preservative. Once the milk has curdled, the solid curds are separated from the liquid whey.
Because lactose is water-soluble, the majority of the milk sugar drains away with the whey. Any trace amounts clinging to the curds continue to be metabolized into lactic acid by the bacteria during pressing and aging. This two-step mechanism ensures the final product is essentially carbohydrate-free.
Complete Nutritional Profile and Diet Application
Beyond its minimal carbohydrate content, Colby Jack offers a dense concentration of other macronutrients, making it a calorically rich food. A one-ounce serving typically provides around 110 calories, with the majority coming from fat. This portion size contains approximately 7 to 9 grams of total fat, including a significant amount of saturated fat.
The cheese also serves as a good source of protein, delivering about 7 grams per one-ounce serving, which contributes to satiety. This macronutrient ratio of high fat and protein with almost no carbohydrates makes Colby Jack an excellent choice for ketogenic or low-carb eating plans. Furthermore, the cheese is a notable source of calcium, contributing about 15% to 20% of the Daily Value per serving, supporting bone health.