Dairy DIAAS is 0.95–1.0 — top rated (Herreman et al., Food Sci Nutr 2020). Per 100 g: 391 kcal, 22.6 g protein, 32.6 g fat. Cheese protein quality equals meat — just watch the fat and sodium.
How should I track Monterey Jack Cheese, solid?
Monterey Jack Cheese, solid is high in calcium. The best way to track Monterey Jack Cheese, solid is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
