Calories in Blue Cheese: Nutritional facts for Blue Cheese Types

One hundred grams (3.5 oz) of blue cheese contains 353 calories.

One kilogram (2.2 lbs) of blue cheese contains 3530 calories.

The calorie content of "1 Blue Cheese" refers to one retail package and depends on its weight. A 125 g (4.4 oz) wedge of Castello Danish Blue Cheese contains 441 calories. A 142 g (5 oz) wedge of Boar's Head Gorgonzola Cheese contains 501 calories. A 127 g (4.5 oz) container of Kraft Blue Cheese Crumbles contains 448 calories.

One ounce of blue cheese, weighing 28.35 g, contains 100 calories.

Blue cheese provides some health benefits like supporting bone health and providing high-quality protein due to its high concentration of calcium and essential amino acids. While it's a high-fat, high-sodium food, blue cheese offers a dense source of several key nutrients. A list of the health benefits of blue cheese are shown below.

• Excellent Source of Calcium: Blue cheese is rich in calcium, an essential mineral for building and maintaining strong bones and teeth, as well as for nerve function and muscle contraction. Dairy products are a major source of bioavailable calcium (Gueguen L, Pointillart A., 2000, "The Bioavailability of Dietary Calcium").
• Provides High-Quality Protein: It is a good source of complete protein, containing all the essential amino acids required by the body for tissue repair, muscle maintenance, and enzyme production.
• Rich in Vitamin B12: Blue cheese is an excellent source of Vitamin B12, which is crucial for red blood cell formation, neurological function, and DNA synthesis.
• Good Source of Vitamin A: It contains a significant amount of Vitamin A (retinol), important for vision, immune function, and skin health.
• Provides Other Key Minerals: Blue cheese is a good source of phosphorus (which works with calcium for bone health), selenium (a potent antioxidant), and zinc (important for immune function).
• May Have Anti-inflammatory Properties: The specific molds used to make blue cheese, such as Penicillium roqueforti, may have anti-inflammatory properties. Some research suggests that regular consumption of mold-ripened cheeses could be linked to cardiovascular health benefits in certain populations (Gobbetti E, et al., 2018, "Invited review: The microbiota of aged raw-milk cheeses").
• Source of Conjugated Linoleic Acid (CLA): As a dairy product from ruminant animals, blue cheese contains CLA, a fatty acid that has been studied for its potential anti-inflammatory and other health benefits.
• May Support Gut Health (in theory): As a fermented food, blue cheese contains microorganisms and byproducts of fermentation that could potentially contribute to gut microbial diversity, though this is less studied than the probiotics in yogurt or kefir.

Blue cheese has been known to cause some unwanted effects like contributing to high blood pressure and increased saturated fat intake due to its high sodium and fat content. A list of the downsides of blue cheese are shown below.

• Very High in Sodium: Blue cheese is one of the saltiest cheeses. A single ounce can contain over 300 mg of sodium, a significant portion of the daily recommended limit. High sodium intake is a major risk factor for high blood pressure and cardiovascular disease (He FJ, MacGregor GA., 2009, "A comprehensive review on salt and health and current experience of worldwide salt reduction programmes").
• High in Saturated Fat: It is high in saturated fat, which, when consumed in excess, can raise LDL ("bad") cholesterol levels and increase the risk of heart disease.
• High in Calories: Due to its high fat content, blue cheese is very calorie-dense. Overconsumption can contribute to a calorie surplus and weight gain.
• Contains Mold: While the Penicillium molds used are safe for most people, individuals with a specific allergy to these types of mold must avoid blue cheese. Additionally, pregnant women are often advised to avoid soft, mold-ripened cheeses due to a small risk of Listeria contamination.
• High in Tyramine: Aged cheeses, including blue cheese, are high in tyramine. In individuals taking monoamine oxidase inhibitors (MAOIs), a type of antidepressant, tyramine can cause a dangerous spike in blood pressure. It can also be a trigger for migraines in some people.

Yes, blue cheese can be good for you, but only when consumed in small, infrequent portions as part of a balanced diet. It is a highly nutritious food, offering an excellent source of calcium for bone health, high-quality protein, and significant amounts of Vitamin B12 and other minerals like phosphorus and selenium. Some studies on fermented dairy products also suggest potential benefits from the compounds produced during fermentation. For instance, a review by Gobbetti E, et al. (2018), "Invited review: The microbiota of aged raw-milk cheeses," discusses how the microbial ecology of aged cheeses may contribute to health. However, these benefits must be weighed against its very high sodium and saturated fat content. A preferred consumption rate is a small serving, such as 1 ounce (28 g) or less, used as a potent flavor enhancer on a salad or with fruit, rather than as a primary food item.

The calories in blue cheese vary based on the type of milk used and the cheese's final fat and moisture content. Most common cow's milk blue cheeses, such as generic American blue, Gorgonzola, and Danish Blue, have a similar high calorie count, ranging from 341 to 370 calories per 100g. Cheeses made from sheep's milk, like Roquefort (around 369 calories per 100g), or those with a naturally higher fat content, like Stilton (around 390-410 calories per 100g), are slightly more calorie-dense. The highest calorie blue cheese varieties are those classified as triple-cream cheeses, such as Cambozola, which has a significantly higher calorie count of around 427 calories per 100g due to its extremely high butterfat content. The lowest calorie blue cheeses would be any reduced-fat versions, which are less common.

Yes, blue cheese protein is considered high, but it is not among the highest of all cheese types. A 100 g serving of blue cheese contains a substantial 21 g of protein. This is a significant amount and comparable to other popular cheeses like Cheddar (around 23-25 g per 100g) and Swiss (around 27 g per 100g). However, it contains less protein than very hard, aged cheeses, which are more concentrated. For example, Parmesan (Parmigiano-Reggiano) is one of the highest in protein, with around 32-35 g per 100g. Conversely, softer cheeses with higher moisture content have less protein; fresh mozzarella contains around 18-22 g per 100g, and cream cheese has only about 6 g per 100g. 

The origin of blue cheese is ancient and steeped in legend, with its discovery likely being a fortuitous accident. It is believed to have originated in Europe, with some of the earliest accounts dating back to the early Middle Ages. The most common story involves a cheesemaker leaving a loaf of bread in a damp, cool cave alongside his cheese. Mold from the bread (a strain of Penicillium) is said to have migrated to the cheese, and upon returning, the cheesemaker discovered that the mold had not spoiled the cheese but transformed it, creating blue-green veins and a sharp, piquant flavor. Natural caves, with their consistent cool temperatures and moist environments, provided the perfect conditions for these specific molds to thrive, which is why many famous blue cheeses are traditionally aged in caves.

An iconic and protected blue cheese that highlights this history is Roquefort. Originating from the south of France, Roquefort is made exclusively from the milk of Lacaune sheep and is aged in the natural Combalou caves of Roquefort-sur-Soulzon. According to legend, a young shepherd, distracted by a beautiful girl, left his lunch of bread and ewe's milk cheese in a cave. When he returned months later, the cheese was veined with the blue mold (Penicillium roqueforti) that grew naturally in the cave's soil. He cautiously tasted it and found it delicious. Today, Roquefort is a protected designation of origin (PDO) cheese, meaning authentic Roquefort can only be made in that specific region according to strict traditions, including using the unique mold strains native to those caves. This history exemplifies how a unique local environment gave rise to one of the world's most famous and celebrated cheeses.