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Blue Cheese

Dairy

Blue Cheese

A pungent, blue-veined cheese made from cow, sheep, or goat milk and cultured with Penicillium mold.

A semi-soft to hard cheese characterized by blue or green veins of mold, offering a sharp, tangy, and pungent flavor profile.

high-fat fermented dairy food

Typical serving · 30g

Common varieties · Roquefort, Gorgonzola, Stilton, Danish Blue, Cabrales

45health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low carbLow glycemicDiabetes-friendlyGut health

The story

What makes it unique

Blue cheese is a fermented dairy product inoculated with Penicillium mold. It digests slowly due to high fat and protein content, promoting prolonged satiety. Its macronutrient profile is high in fat and moderate in protein with near-zero carbohydrates. The fermentation process produces bioactive peptides and requires significant sodium for preservation and flavor.

Varieties: Roquefort · Gorgonzola · Stilton · Danish Blue · Cabrales

#bluecheese#fermenteddairy#lowcarbcheese#highsodiumfood#ketocheese#penicilliummold#highfatdairy#charcuterie#saladtopping

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

353kcal

Density 3.53 kcal/g

Protein

21.4g

Carbs

2.3g

Fat

28.7g

Fiber

0g

Sugar

0.5 g

Sodium

1395 mg

Potassium

256 mg

Glycemic index

0

Glycemic load

0

Water content

40%

Standout compounds

Nutrient highlights

  • Calcium

    high

    Supports bone health and muscle function

  • Vitamin B12

    high

    Essential for nerve function and red blood cell formation

  • Sodium

    high

    Regulates fluid balance but can increase blood pressure risk

  • Saturated Fat

    high

    Provides dense energy but should be moderated for heart health

  • Phosphorus

    moderate

    Works with calcium for strong bones and teeth

Wellness map

Health scores & processing

Weight loss
25
Satiety
70
Blood sugar
90
Gut health
55
Heart health
30
Fitness
40
Processing
65

NOVA processing scale

1
Min
2
3
4
Ultra

moderately processed · Whole food

Made through traditional fermentation and curdling of milk with salt, enzymes, and mold cultures, without industrial ultra-processing additives.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualitygood

Eat with confidence

Food safety profile

Pasteurized blue cheese is generally safe, but unpasteurized varieties pose a Listeria risk, particularly for pregnant women and immunocompromised individuals.

75safety

Evidence confidence 90%

  • Pesticideslow
  • Antibioticsmoderate
  • Heavy metalslow
  • Contaminationmoderate

Watch for

  • Listeria monocytogenes
  • E. coli

Safer choices

Pasteurized blue cheese varieties

Prep tips

Keep refrigerated and discard if unusual non-blue mold appears or if it smells strongly of ammonia.

Raw milk blue cheeses carry a higher risk of foodborne illness and are restricted or require aging mandates in some jurisdictions.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High energy density and fat content make it easy to overconsume calories, requiring strict portion control for weight loss.

  2. Blood sugar

    Near-zero carbohydrates result in a minimal glycemic impact, making it suitable for blood sugar management.

  3. Fitness & energy

    Not a primary energy source, but the moderate protein content supports muscle maintenance, and fat provides sustained low-intensity fuel.

  4. Gut health

    Fermentation provides beneficial bacteria and bioactive peptides, though the high sodium and low fiber limit overall gut health benefits.

  5. Processing quality

    Traditional cheese-making uses minimal processing, relying on natural fermentation and aging rather than artificial preservatives.

  6. Food safety

    Listeria risk is present in raw milk varieties; pregnant women should strictly avoid unpasteurized blue cheese.

  7. Common mistakes

    Assuming all blue cheese is the same; Roquefort is sheep's milk, Gorgonzola is cow's milk, which changes the fat and flavor profiles.

  8. Best preparation

    Crumble over salads for flavor dispersion with fewer calories, or allow to come to room temperature before serving to maximize taste.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Keto Diet Flavor Enhancer

    Adds high fat and intense flavor to low-carb meals without adding sugars.

  • Salad Topping

    Crumbling small amounts provides strong flavor impact with fewer calories than creamy dressings.

  • Charcuterie Board Staple

    Pairs well with nuts, fruits, and cured meats for entertaining.

Balance sheet

Pros & cons

Upsides

  • Very low in carbohydrates
  • Contains beneficial probiotic bacteria from fermentation
  • Rich in calcium and vitamin B12
  • Intense flavor allows small portions to satisfy cravings
  • Penicillium mold may have anti-inflammatory properties

Trade-offs

  • Very high in sodium, which can raise blood pressure
  • High in saturated fat and calories
  • Unpasteurized varieties pose Listeria risks
  • Strong flavor is polarizing and not universally liked
  • Not suitable for dairy-free or vegan diets

Fit check

Who is it for?

Great match

  • ketogenic diets
  • low-carb meal plans
  • flavor enhancement in small doses
  • blood sugar management

Consider alternatives

  • low-sodium diets
  • low-fat diets
  • strict calorie counting
  • dairy allergies or lactose intolerance

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Blue Cheese

    This food

    Blue Cheese

    VS85% alike
    Cheddar

    Compare with

    Cheddar

    Cheddar is lower in sodium and less pungent, while blue cheese offers probiotics from mold.

    Cheddar has a milder flavor and less sodium, while blue cheese is lower in carbs and contains beneficial mold cultures.

    Blue Cheese vs Cheddar
  • Blue Cheese

    This food

    Blue Cheese

    VS95% alike
    Gorgonzola

    Compare with

    Gorgonzola

    Gorgonzola is typically creamier and milder than sharper blue cheeses like Roquefort.

    Gorgonzola and blue cheese are nutritionally similar, but Gorgonzola dolce is softer and milder, making it better for spreading.

    Blue Cheese vs Gorgonzola
  • Blue Cheese

    This food

    Blue Cheese

    VS98% alike
    Roquefort

    Compare with

    Roquefort

    Roquefort is made from sheep's milk, making it slightly richer in fat and sharper in flavor than standard cow's milk blue cheese.

    Roquefort is a sheep's milk blue cheese with a more intense, salty flavor, while standard blue cheese is often milder and made from cow's milk.

    Blue Cheese vs Roquefort
  • Blue Cheese

    This food

    Blue Cheese

    VS75% alike
    Feta

    Compare with

    Feta

    Feta is significantly lower in fat and calories but higher in sodium, while blue cheese is richer and denser.

    Feta is lower in calories and fat for weight loss, while blue cheese provides a more intense flavor and lower carb profile.

    Blue Cheese vs Feta
  • Blue Cheese

    This food

    Blue Cheese

    VS70% alike
    Brie

    Compare with

    Brie

    Brie has a creamy, mild flavor and lower sodium, while blue cheese is pungent, crumbly, and saltier.

    Brie is creamier and lower in sodium, while blue cheese is sharper, lower in carbs, and contains beneficial mold veins.

    Blue Cheese vs Brie
  • Blue Cheese

    This food

    Blue Cheese

    VS40% alike
    Cottage Cheese

    Compare with

    Cottage Cheese

    Cottage cheese is low-fat, high-protein, and unaged, whereas blue cheese is high-fat, moderate-protein, and fermented.

    Cottage cheese is far better for weight loss and muscle gain due to high protein and low fat, while blue cheese is suited for low-carb and flavor.

    Blue Cheese vs Cottage Cheese
  • Blue Cheese

    This food

    Blue Cheese

    VS65% alike
    Goat Cheese

    Compare with

    Goat Cheese

    Goat cheese is lower in fat and calories, and often easier to digest due to different protein structures.

    Goat cheese is lower in calories and easier to digest, while blue cheese offers a stronger flavor and more calcium.

    Blue Cheese vs Goat Cheese
  • Blue Cheese

    This food

    Blue Cheese

    VS50% alike
    Cream Cheese

    Compare with

    Cream Cheese

    Cream cheese is fresh and unaged with no mold, while blue cheese is aged, fermented, and much lower in carbs.

    Cream cheese is spreadable and mild but has no probiotics, while blue cheese is lower in carbs and rich in fermented health benefits.

    Blue Cheese vs Cream Cheese
  • Blue Cheese

    This food

    Blue Cheese

    VS60% alike
    Swiss Cheese

    Compare with

    Swiss Cheese

    Swiss cheese is much lower in sodium and has a nutty flavor, while blue cheese is high in sodium and pungent.

    Swiss cheese is significantly lower in sodium and better for heart health, while blue cheese is lower in carbs and contains probiotics.

    Blue Cheese vs Swiss Cheese
  • Blue Cheese

    This food

    Blue Cheese

    VS75% alike
    Parmesan

    Compare with

    Parmesan

    Parmesan is extremely hard and granular with high protein, while blue cheese is crumbly with higher fat.

    Parmesan is higher in protein and lower in fat, making it better for muscle gain, while blue cheese is softer and better for keto fat macros.

    Blue Cheese vs Parmesan

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is blue cheese keto?

    Yes, it is very low in carbs and high in fat, making it ideal for ketogenic diets.

  • Can you eat blue cheese while pregnant?

    Only if it is made with pasteurized milk. Unpasteurized blue cheese carries a risk of Listeria, which is dangerous during pregnancy.

  • Does blue cheese have probiotics?

    Yes, the fermentation process and Penicillium cultures provide beneficial bacteria that can support gut health.

  • Is the mold in blue cheese safe to eat?

    The specific Penicillium molds used to make blue cheese are safe to consume and do not produce harmful mycotoxins.

  • How many carbs are in blue cheese?

    Blue cheese contains less than 1 gram of carbs per typical serving (30g), making it virtually carb-free.

  • Is blue cheese good for weight loss?

    It is high in calories and fat, so it is not ideal for weight loss unless consumed in very strict moderation to add flavor.

  • Why is blue cheese so salty?

    Salt is essential in the cheese-making process to control the growth of the blue mold, prevent spoilage, and develop its characteristic flavor.

  • What does blue cheese taste like?

    It has a sharp, pungent, and tangy flavor profile with a creamy or crumbly texture, depending on the variety.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

95

Food safety

90

Comparisons