Fascinating Blue Cheese Nutrition Facts and Health Benefits

Updated: Oct 28, 2021

Rotten food isn't ordinarily on the menu—except if you like blue cheddar. While you should throw out rotten bread, blue cheddar is made with a shape and is the thing that gives the cheddar its blue veins, intense character, and sharp smell.

Accepted to have begun in a cavern in Roquefort, France, blue cheddar is accessible in a modest bunch of assortments including gorgonzola, stilton, and cambozola. The blue veins normal for blue cheddar create from the microbes Penicillium Roqueforti that develop inside little cuts made on top of the cheddar portions toward the start of the cheddar maturing process.

However blue cheddar is ordinarily high in sodium, it is plentiful in dairy protein, dietary fats, and fundamental nutrients and minerals including calcium, phosphorous, potassium, zinc, and nutrient A. What makes every assortment distinctive is the sort of milk utilized, the length of aging, and the outcome surface and flavor.

Blue Cheese Nutrition Facts

The sustenance data for a 1-ounce serving (28 grams) of blue cheddar is given by the USDA.1

Calories: 100

Fat: 8g

Sodium: 326mg

Starches: 0.6g

Fiber: 0g

Sugars: 0g

Protein: 6g


Blue cheddar has under 1 gram of starches for each 1-ounce serving (28 grams).


A 1-ounce serving (28 grams) of blue cheddar has 8 grams of fat, which makes up 72% of the calories found in blue cheddar. Of those 8 grams, 5.3 grams are soaked unsaturated fats and 2.2 grams are monounsaturated unsaturated fats. However blue cheddar is higher in soaked fats than solid fats, it actually gives a decent serving of unsaturated fats that secure the heart.


The protein found in blue cheddar comes from dairy and makes up 24% of the complete calories in a 1-ounce serving (28 grams). Most blue cheddar is made utilizing full-fat cow's milk.

Proteins found in cow's milk are dairy protein and incorporate whey and casein. During the cheddar making process, the whey is taken out while the casein stays in the cheddar. Casein is a sluggish processing protein ideal for significant stretches without eating like during a short-term fast.2

Nutrients and Minerals

Blue cheddar is an amazing wellspring of the fundamental nutrients and minerals calcium, phosphorous, potassium, sodium, and nutrient A. A 1-ounce serving (28 grams) of blue cheddar gives 10% of the suggested dietary recompense (RDA) of calcium, 13% of the RDA of phosphorous, 2% of the RDA of potassium, 14% of the RDA of sodium, and 29% of the RDA of nutrient A.


A 1-ounce serving (28 grams) of blue cheddar has 100 calories. The calories are comprised of dietary fats and protein. Dietary fat records for 72% of the complete calories, while protein represents 24% of the calories. The leftover calories are coming from the unimportant piece of carbs.

Medical advantages

The medical advantages of blue cheddar come from the protein, fat, nutrient, and mineral substance that make up the cheddar's healthful profile. Here is an outline of the potential medical advantages of blue cheddar.

May Provide a Quality Protein Source

The vast majority don't arrive at their every day protein needs, and it is particularly hard for those after a plant-based eating regimen. One serving of blue cheddar is a great wellspring of dairy protein and gives 6 grams of protein for every ounce.

The protein content of blue cheddar is the milk protein casein, which is a finished protein and contains every one of the nine fundamental amino acids.2 Essential amino acids are needed for development and nitrogen balance while the absence of fundamental amino acids in the eating routine can prompt serious types of malnutrition.3

May Help with the Absorption of Vitamins

The nutrients A, D, E, and K are fat-dissolvable and are ideal whenever overwhelmed by high-fat food sources. Fat-dissolvable nutrients are shipped through the circulatory system by means of unsaturated fats.

Absence of fat in your eating routine could bring about wasteful ingestion of fat-dissolvable nutrients and a nutrient deficiency.4 The fat substance in blue cheddar will assist with the assimilation of the fat-solvent nutrients it contains just as the food varieties eaten with it.

May Help With Weight Management

Relatively few individuals partner cheddar with weight the board. Yet, most cheeses including blue cheddar are plentiful in calcium, a mineral that has been displayed to assist with decreasing body weight.

A survey of exploration on calcium admission in people has uncovered that dietary calcium admission is related with weight reduction, however the instrument of activity isn't yet determined.5

May Reduce Risk of Cardiovascular Disease

Albeit the vast majority partner food sources with a higher fat substance with an expanded danger of cardiovascular illness, research on the "French Paradox"— and shaped cheddar consumption explicitly—is accepted to show in any case.

Blue cheddar and its form Penicillium Roqueforti is demonstrating to have amazing mitigating impacts just as the capacity to control circulatory strain and forestall cholesterol buildup.6

May Support Bone Health

Dairy items, including blue cheddar, are known for their calcium content. As a fundamental mineral, calcium is answerable for the thickness and strength of bones. In the event that you don't get sufficient calcium, the body will take calcium from bones making them powerless and more vulnerable to cracks. Blue cheddar contains 10% of your every day calcium needs.

Remember however, that calcium isn't handily assimilated without nutrient D.7 Because blue cheddar contains under 1% of the suggested nutrient D admission each day, you might need to combine it with food varieties plentiful in nutrient D like mushrooms, eggs, salmon, or canned fish.


The measure of lactose in blue cheddar is sufficiently low to be viewed as lactose-free.8 This reality is uplifting news in case you are lactose-bigoted. Additionally, blue cheddar is normally without gluten settling on it a decent decision for anybody following a sans gluten diet like those with celiac or gluten affectability. Obviously, you should in any case peruse the food name to be certain it is ok for you to burn-through.

All things considered, in the event that you have a dairy hypersensitivity, you ought to keep away from blue cheddar and other milk-based items except if you can discover without dairy choices. In the event that you figure you may have a hypersensitivity to drain, converse with a medical services supplier. They can assess your indications and perform testing to decide whether you have a food sensitivity.

Unfriendly Effects

Since blue cheddar is high in sodium, those with hypertension or on a low-sodium diet should look remember this. You can search for a low sodium choice or burn-through this cheddar remembering that your general every day sodium admission ought to be under 1,500 to 2,000 milligrams each day.

Similarly, blue cheddar is high in potassium and phosphorus. In the event that you have kidney illness, counsel a kidney expert prior to eating food varieties high in potassium and phosphorus.


There are a few assortments of blue cheddar including gorgonzola, twofold crème blue, roquefort, stilton, and conventional danish blue. Every assortment goes from gentle to striking just as velvety to hard.

Blue cheddar is additionally accessible in decreased fat and diminished sodium. The dietary substance of blue cheddar will change dependent on the kind of milk utilized and if the fat was eliminated. Diminished fat blue cheddar has 80 calories for each ounce (28-grams) and 5 grams of fat.

Capacity and Food Safety

Wrap blue cheddar firmly subsequent to opening with wax paper, then, at that point, with cling wrap, and spot it in the fridge. In the event that appropriately put away, blue cheddar will endure up to 1 to 2 months. In the event that form shows up on a strong square of blue cheddar, essentially remove the shape and eat whenever wanted.

In the event that shape shows up anyplace inside a bundle of cut or disintegrated blue cheddar it should be disposed of. Blue cheddar can be put away in the cooler to broaden the timeframe of realistic usability by enclosing it by substantial aluminum foil. It is ideal to defrost your frozen blue cheddar in the fridge.

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