Calories in Cheese, Colby Jack
Generic food Dairy and Eggs
Cheese, Colby Jack contains 393 kcal per 100 g. A typical serving of 1 slice (21 g) provides about 83 kcal.
Roughly 74% of its calories come from fat, with 24% from protein and 2% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in cheese on FoodFactly, where the median is 340 kcal per 100 g across 35 foods.
100 g provides 54% of the Daily Value for calcium, 37% of the Daily Value for phosphorus and 35% of the Daily Value for Vitamin B12.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 393 kcal | |
| Total fat C | 32.4 g | 42% |
| Saturated fat C | 19.7 g | 99% |
| Cholesterol C | 98 mg | 33% |
| Sodium C | 633 mg | 28% |
| Total carbohydrates C | 2.2 g | 0.8% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0.51 g | |
| Protein C | 23.2 g | 46% |
| Vitamin A C | 228 µg | 25% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.3 µg | 2% |
| Vitamin E C | 0.27 mg | 2% |
| Vitamin K C | 2.6 µg | 2% |
| Thiamin (B1) C | 0.015 mg | 1% |
| Riboflavin (B2) C | 0.38 mg | 29% |
| Niacin (B3) C | 0.093 mg | 0.6% |
| Vitamin B6 C | 0.079 mg | 5% |
| Folate (B9) C | 18 µg | 5% |
| Vitamin B12 C | 0.83 µg | 35% |
| Choline C | 15.4 mg | 3% |
| Calcium C | 700 mg | 54% |
| Iron C | 0.38 mg | 2% |
| Magnesium C | 28 mg | 7% |
| Phosphorus C | 464 mg | 37% |
| Potassium C | 105 mg | 2% |
| Zinc C | 3.4 mg | 31% |
| Copper C | 0.021 mg | 2% |
| Selenium C | 14.5 µg | 26% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 24%
- Carbohydrates 2%
- Fat 74%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein23.2 gabove the median for cheese (median 22.1 g)
- Sugars0.51 gin the lowest quarter of cheese (median 1.8 g)
- Fat32.4 gin the top quarter of cheese (median 23.4 g)
- Saturated fat19.7 gin the top quarter of cheese (median 14 g)
- Sodium633 mgbelow the median for cheese (median 819 mg)
- Protein per 100 kcal5.9 gprotein density, useful for comparing foods with different calorie levels
- Water38.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 8 g |
|---|---|
| Polyunsaturated fat C | 0.93 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.71 g |
| SFA 4:0 C | 1 g |
| SFA 6:0 C | 0.25 g |
| SFA 8:0 C | 0.32 g |
| SFA 10:0 C | 0.58 g |
| SFA 12:0 C | 0.73 g |
| SFA 14:0 C | 3.4 g |
| SFA 16:0 C | 8.8 g |
| SFA 18:0 C | 3.2 g |
| MUFA 18:1 C | 7.6 g |
| PUFA 18:3 C | 0.27 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.95 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 41 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 224 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 38.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 18 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Cheese
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cheese, cottage, lowfat, 1% milkfat, lactose reduced | 74 | 12.4 g | 3.2 g | 1 g |
| Cheese, parmesan, low sodium | 451 | 41.6 g | 3.7 g | 30 g |
| Cheese, cottage, lowfat, 1% milkfat, with vegetables | 67 | 10.9 g | 3 g | 1 g |
| Cheese, mozzarella, low sodium | 280 | 27.5 g | 3.1 g | 17.1 g |
| Cheese, monterey, low fat | 313 | 28.2 g | 0.7 g | 21.6 g |
| Cheese, cottage, lowfat, 1% milkfat, no sodium added | 72 | 12.4 g | 2.7 g | 1 g |
| Cheese, pasteurized process, cheddar or American, low sodium | 376 | 22.2 g | 1.6 g | 31.2 g |
| Cheese, swiss, low sodium | 374 | 28.4 g | 3.4 g | 27.4 g |
| Cheese, swiss, low fat | 179 | 28.4 g | 3.4 g | 5.1 g |
| Cheese, muenster, low fat | 271 | 24.7 g | 3.5 g | 17.6 g |
| Cheese, mozzarella, nonfat | 141 | 31.7 g | 3.5 g | 0 g |
| Cheese, cottage, with vegetables | 95 | 10.9 g | 3 g | 4.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Imitation cheese, american or cheddar, low cholesterol | 390 | 25 g | 1 g | 32 g |
| Imitation cheese | 390 | 25 g | 1 g | 32 g |
| Queso Anejo, aged Mexican cheese | 373 | 21.4 g | 4.6 g | 30 g |
| Queso cotija | 351 | 23.8 g | 2.7 g | 27.2 g |
| Eggs, Grade A, Large, egg yolk | 334 | 16.2 g | 1 g | 28.8 g |
| Cheese ball | 441 | 17.9 g | 4.8 g | 38.9 g |
| Cheese food, pasteurized process, swiss | 323 | 21.9 g | 4.5 g | 24.1 g |
| Cheese food, cold pack, American | 331 | 19.7 g | 8.3 g | 24.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cheese?
100 g of cheese has 393 kcal. 1 slice (21 g): about 83 kcal. 1 cracker-size slice (9 g): about 35 kcal. 1 cubic inch (17 g): about 67 kcal.
Is cheese high in protein?
Cheese contains 23.2 g of protein per 100 g (46% of the 50 g Daily Value), or 4.9 g in 1 slice (21 g). About 24% of its calories come from protein. Compared with other cheese, that is above the median (median 22.1 g).
How many carbs are in cheese?
Cheese has 2.2 g of total carbohydrates per 100 g, including 0 g of fiber and 0.51 g of sugars.
How much fat is in cheese?
Cheese contains 32.4 g of fat per 100 g, of which 19.7 g is saturated (99% of the Daily Value).
What vitamins and minerals does cheese contain?
Per 100 g, the most notable amounts relative to the Daily Value are calcium (54% DV), phosphorus (37% DV), Vitamin B12 (35% DV), zinc (31% DV) and Riboflavin (B2) (29% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese?
100 g contains 633 mg of sodium, 28% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2705713. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.