Quick Answer
1 cup of shredded Colby Jack cheese contains approximately 2-3 grams of net carbs. The exact carb count can vary slightly depending on the brand. But in general, Colby Jack is a relatively low-carb cheese option.
What is Colby Jack Cheese?
Colby Jack cheese is a popular semi-soft cow’s milk cheese that combines two classic cheese varieties – Colby and Monterey Jack. It has a mild, mellow flavor and a smooth, creamy texture.
Some key facts about Colby Jack cheese:
- It’s an American cheese originally produced in Wisconsin.
- It’s made by blending together Colby and Monterey Jack cheeses.
- It has a pale yellow color and a smooth, supple texture.
- The flavor is mild, sweet, and buttery with hints of salt.
- It melts very well due to its semi-soft nature.
Colby Jack can be used in a variety of recipes from grilled cheese sandwiches to tacos, casseroles, omelets, and more. It’s a family-friendly cheese that pairs well with many ingredients.
Nutrition Facts for Colby Jack Cheese
Here are the nutrition facts for a 1 ounce (28g) serving of Colby Jack cheese1:
| Calories | 110 |
|---|---|
| Fat | 9g |
| Saturated Fat | 5g |
| Trans Fat | 0g |
| Cholesterol | 30mg |
| Sodium | 270mg |
| Carbohydrates | 1g |
| Fiber | 0g |
| Sugar | 1g |
| Protein | 7g |
As you can see, a 1 ounce serving of Colby Jack contains 1 gram of total carbs. It also provides a good amount of protein and calcium.
Carb Count in 1 Cup of Shredded Colby Jack
So how many carbs are there in 1 cup of shredded Colby Jack cheese?
There are approximately:
2-3 grams of net carbs in 1 cup of shredded Colby Jack cheese
The exact amount can vary slightly depending on:
- The brand of cheese
- Milkfat content
- Whether it’s pre-shredded or shredded at home
- Precision of the cup measurement
But most sources estimate around 2-3 net grams of carbs per 1 cup serving2,3,4.
To determine the net carbs, you take the total carbohydrates and subtract fiber:
Total carbs – fiber = net carbs
There is essentially no fiber in cheese, so the net carbs are very close to the total carbs.
This carb count is for plain Colby Jack cheese without any added ingredients. Some Colby Jack products may have higher carbs if they contain potato starch, dextrose, corn starch or other additions.
Carb Count of Different Brands
Here is the carb count for 1 cup of shredded Colby Jack from several popular brands5:
| Brand | Total Carbs | Net Carbs |
|---|---|---|
| Kraft | 3g | 3g |
| Tillamook | 2g | 2g |
| Boar’s Head | 2g | 2g |
| Cabot | 3g | 3g |
| Sargento | 3g | 3g |
As you can see, most major brands of plain shredded Colby Jack contain 2-3g net carbs per 1 cup serving. So you can count on that as an average amount.
Colby Jack Cheese and the Keto Diet
Colby Jack can fit into a ketogenic diet, which typically limits net carbs to 20-50g per day. With only 2-3g net carbs per serving, you can easily incorporate normal amounts of Colby Jack cheese into a keto meal plan.
For example, you could create a keto-friendly sandwich with 2 slices of Colby Jack (4-6g net carbs), 2 slices of deli meat (0g carbs), and an onion/tomato slice (3-5g net carbs) on a low-carb bun (5g net carbs) for a total of 12-16g net carbs.
Some easy keto recipes with Colby Jack cheese include:
- Bacon cheeseburger lettuce wraps
- Zucchini pizza bites
- Cheesy cauliflower casserole
- Jalapeno poppers
- Cheese taco shells
- Cheese crisp crackers
When buying packaged shredded cheese for keto, always check the label for added starch or dextrose, which can increase the carb count. Sticking with plain Colby Jack in the deli section is ideal.
Colby Jack Cheese and Diabetes
Colby Jack can also fit into a diabetic diet in moderate amounts.
The American Diabetes Association recommends limiting carb intake to 45-60g per meal6. An ounce of Colby Jack contains just 1g carb, so you can easily incorporate it into meals and snacks.
For example, a turkey and Colby Jack cheese roll-up (3 oz cheese + 3 oz turkey) contains only about 3g total carbs. Pair it with some raw veggies (5g carbs) and you have a snack with 8g total carbs that fits into a diabetic eating plan.
Some tips for enjoying Colby Jack cheese as part of a diabetic diet:
- Choose reduced-fat versions to limit saturated fat intake
- Portion cheese out at 1 oz servings
- Avoid pairing cheese with carb-heavy crackers or breads
- Add cheese to salads, omelets, sandwiches
- Use it to top low-carb vegetables, meats, etc.
As with any food, moderation and portion control are key for diabetes management. But the low carb count of Colby Jack makes it easy to incorporate into healthy meals.
Weight Loss and Colby Jack Cheese
Colby Jack can also be part of a weight loss diet. However, there are a few things to keep in mind.
While the carb content is low, Colby Jack is high in fat and calories if large amounts are consumed. One cup contains1:
- 452 calories
- 36g fat
To prevent excess calorie intake, stick to daily portion recommendations of 1-2 ounces. Measure out servings instead of eating straight from the package.
Some tips for enjoying Colby Jack as part of a weight loss plan:
- Use it to top salads instead of higher-fat dressings
- Combine with non-starchy vegetables for a filling, lower-calorie snack
- Melt over lean proteins like chicken, fish, or tofu
- Mix into casseroles along with low-carb vegetables
- Have it with an apple or grapes for a balanced snack plate
While cheese can be part of a healthy diet, it’s also important to focus on getting enough fiber, protein, vitamins and minerals when trying to lose weight. Don’t rely solely on cheese for nutrition.
Low-Carb Snack Ideas with Colby Jack Cheese
Here are some ideas for diabetic-friendly snacks using Colby Jack cheese:
- Cheese and Fruit Plate: Apple and pear slices with 1 oz Colby Jack cubes.
- Cheesy Veggie Dippers: Celery, carrots, bell pepper strips with whipped Colby Jack dip.
- Caprese Skewers: Cherry tomato, fresh basil and mozzarella ball skewers drizzled with olive oil and balsamic vinegar.
- Cheese Crisps: Homemade crisps made from shredded Colby Jack cheese baked until crunchy.
- Cheesy Roll-Ups: Turkey breast slices rolled up with Colby Jack cheese.
- Nacho Portobello Bites: Portobello mushrooms topped with Colby Jack, avocado, tomato and Greek yogurt.
Focus on pairing the cheese with fiber-rich fruits, vegetables and whole grains to help manage blood sugar levels. Portion out 1-2 oz of cheese to keep calories under control.
Is Colby Jack Cheese Healthy?
Colby Jack can be part of a healthy diet in moderation. Some benefits of Colby Jack cheese include:
- High in protein: 7g protein per ounce serving helps promote fullness and preserves muscle.
- Rich in calcium: 20% DV calcium per serving for strong bones. Also provides phosphorus and vitamin D.
- Low carb: Just 1g net carb per ounce makes it keto and diabetic friendly.
- Contains conjugated linoleic acid (CLA): A type of healthy fatty acid that may offer health benefits.
- Good source of vitamin B12: Supports red blood cell formation and neurological function.
Potential downsides of Colby Jack cheese:
- High in saturated fat: Can increase cholesterol levels if eaten in excess.
- High in sodium: Those limiting sodium intake should watch portions.
- Low in fiber, vitamins and antioxidants compared to whole foods.
As with most foods, Colby Jack is best enjoyed as part of an overall nutritious and balanced diet focused on whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats.
Conclusion
Colby Jack cheese is a tasty semi-soft cheese that can fit into a low-carb, diabetic or weight loss diet when consumed in moderation. 1 cup of shredded Colby Jack contains about 2-3g of net carbs.
It provides a good amount of protein and calcium along with vitamins and minerals. But it is high in saturated fat and sodium, so portion control is important, especially for those with cardiovascular risks or hypertension.
Enjoy Colby Jack cheese in recipes, snacks, sandwiches, and cheese boards paired with nutrient-dense foods like veggies, fruits, nuts and seeds for a well-balanced approach. Measure 1-2 oz servings and read labels to account for any added starches or sweeteners.
Pairing Colby Jack cheese with non-starchy vegetables, lean meats, whole grains and fresh fruits can allow you to satisfy your cravings and get a nutritional boost while managing carbs, calories and fat intake.
