Blue cheese earns a 'Good' FoodScore of 61/100, primarily due to its significant protein and micronutrient content, balanced against its high sodium and saturated fat levels.
A 100g serving provides 21.4g of protein, contributing significantly to daily needs.
It is rich in calcium, offering 41% of the Daily Value per 100g serving.
The sodium content is high at 1146mg per 100g, which is 50% of the Daily Value.
Blue cheese is a minimally processed food, classified as NOVA 1.
Contains 18.67g of saturated fat per 100g, a notable amount to consider for heart health.
Scores +6 points above the dairy category average (55/100 across 104 foods).
Fiber
0g
0% of Daily Value
Protein
21.4g
43% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1146mg
50% of Daily Value
+
What it brings to the table
Protein (21.4g)+10
Micronutrients (Calcium, Phosphorus, Zinc, Vitamin A, Vitamin B12, Riboflavin)+12
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (18.7g)-15
Sodium (1146mg)-6
Why it scores 61
Blue cheese achieves a FoodScore of 61 out of 100, placing it in the 'Good' category. This score reflects a balance of strong nutritional positives and notable drawbacks. On the positive side, it receives a significant +10 bonus for its high protein content, providing 21.4g per 100g serving, which is substantial for a dairy product. An additional +12 bonus comes from its rich micronutrient profile, particularly its excellent source of calcium (41% DV), zinc (24% DV), vitamin A (22% DV), and vitamin B12 (51% DV). As a minimally processed food (NOVA 1), it also gains a +10 bonus, indicating it retains most of its natural integrity. However, these benefits are partially offset by significant penalties. The high saturated fat content of 18.67g per 100g incurs a -15 penalty, aligning with dietary guidelines to limit intake. Furthermore, its elevated sodium level of 1146mg per 100g, which is 50% of the Daily Value, results in a -6 penalty. To achieve a higher score, blue cheese would need to have a lower sodium and saturated fat content, or offer additional beneficial components like fiber, which it lacks.
Health benefits
What the nutrients in blue cheese actually do for you, grounded in established dietary science.
Supports Bone Health
Blue cheese is an excellent source of nutrients crucial for maintaining strong bones. A 100g serving provides 528mg of calcium, which is 41% of the Daily Value, making it a significant contributor to your daily calcium intake. Calcium is the primary mineral in bone structure, and adequate intake is essential throughout life. Additionally, it contains phosphorus and magnesium, which work synergistically with calcium to support bone density and strength. Including dairy products like blue cheese in moderation can help meet the recommended daily intake for these vital bone-building minerals, especially for individuals who may not consume other calcium-rich foods.
Contributes to Muscle Maintenance and Growth
With 21.4g of protein per 100g, blue cheese is a rich source of dietary protein. Protein is fundamental for the repair, maintenance, and growth of muscle tissue, making it important for active individuals and those looking to preserve muscle mass as they age. This amount of protein can contribute substantially to the daily recommended intake, which varies based on individual needs and activity levels. The protein in dairy products is typically considered high-quality protein, containing all essential amino acids necessary for the body. Incorporating blue cheese into meals can be a flavorful way to boost your protein intake, supporting overall muscle health.
Provides Essential Micronutrients
Blue cheese offers a range of important micronutrients beyond just calcium. It is particularly high in vitamin B12, supplying 51% of the Daily Value per 100g, which is vital for nerve function and red blood cell formation. It also provides 24% of the Daily Value for zinc, an essential mineral for immune function and wound healing. Furthermore, a 100g serving contains 22% of the Daily Value for vitamin A, important for vision and immune health. These micronutrients play diverse roles in maintaining overall health and bodily functions, making blue cheese a nutrient-dense food despite its calorie content.
Supports Red Blood Cell Formation
The significant amount of vitamin B12 in blue cheese plays a crucial role in the body's ability to produce healthy red blood cells. A 100g serving delivers 51% of the Daily Value for vitamin B12, which is essential for preventing megaloblastic anemia, a condition characterized by large, abnormally shaped red blood cells. This vitamin also contributes to neurological function and DNA synthesis. For individuals, especially those who may have limited intake of other animal products, blue cheese can be a valuable dietary source of this important B vitamin, supporting energy levels and overall cellular health.
Blue cheese earns a 'Good' FoodScore of 61/100, primarily due to its significant protein and micronutrient content, balanced against its high sodium and saturated fat levels.
How to eat it
Blue cheese is a distinctively flavored dairy product often enjoyed for its pungent aroma and creamy texture. It typically serves as a flavorful accent rather than a main component in meals, commonly found in salads, dressings, and cheese boards. Due to its intense flavor and higher sodium content, small portions are usually sufficient to impart a rich taste. It pairs well with fruits, nuts, and crusty bread, offering a balance of flavors and textures.
Use blue cheese sparingly in salads or dressings to add a burst of flavor without excessive sodium.
Pair with fresh fruits like pears or apples and a handful of walnuts for a balanced snack or appetizer.
Crumble a small amount over roasted vegetables or grilled meats to enhance their savory profile.
Store blue cheese properly wrapped in parchment paper or foil in the refrigerator to maintain its freshness and prevent odor transfer.
Things to keep in mind
Individuals with a dairy allergy should avoid blue cheese, as it is a dairy product. For those with lactose intolerance, blue cheese is generally lower in lactose than many other cheeses due to the aging process, but some individuals may still experience digestive discomfort. Its high sodium content (1146mg per 100g) means that individuals monitoring their blood pressure or following a low-sodium diet should consume blue cheese in very small portions or less frequently. Pregnant individuals should be aware that soft, unpasteurized cheeses, including some blue cheeses, carry a small risk of Listeria infection; opting for blue cheese made from pasteurized milk is a safer choice.
Blue cheese can be part of a healthy diet when consumed in moderation. It scores 61/100, indicating a 'Good' nutritional profile. It is rich in protein, calcium, and vitamin B12, which are beneficial for bone health and muscle maintenance. However, its high sodium and saturated fat content mean that portion control is important to avoid excessive intake of these components.
Is blue cheese good for weight loss?
While blue cheese is calorie-dense at 353 calories per 100g, its high protein content (21.4g per 100g) can contribute to satiety, potentially helping to manage appetite. However, due to its calorie and fat content, it should be consumed in small portions if weight loss is a primary goal. Focusing on overall dietary balance and calorie intake is key.
Is blue cheese ultra-processed?
No, blue cheese is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. This classification indicates that it retains most of its natural characteristics and has not undergone significant industrial processing, unlike ultra-processed foods which often contain many additives and artificial ingredients.
How should I store blue cheese?
To maintain its quality and prevent its strong aroma from affecting other foods, blue cheese should be stored properly. Wrap it tightly in parchment paper or wax paper, then place it in an airtight container or a resealable plastic bag. Store it in the coldest part of your refrigerator, typically the bottom drawer, where it can last for several weeks.
What are some good alternatives to blue cheese?
If you're looking for alternatives, feta cheese offers a salty, tangy flavor with a crumbly texture, though it's also high in sodium. Goat cheese provides a distinct tang and creaminess, often with a lower fat content. For a less pungent flavor, consider a sharp cheddar or aged provolone, which still offer good protein and calcium but with different flavor profiles.
Does blue cheese contain probiotics?
As a fermented dairy product, blue cheese does contain some beneficial bacteria, which are a type of probiotic. While not all bacteria survive the digestive process or are present in sufficient quantities to be labeled as a probiotic food, the fermentation process contributes to its unique characteristics and may offer some gut health benefits. However, it's not typically considered a primary source of probiotics compared to dedicated probiotic foods like yogurt or kefir.
Can blue cheese be eaten by people with high blood pressure?
Individuals with high blood pressure should consume blue cheese with caution due to its high sodium content (1146mg per 100g). This amount represents 50% of the Daily Value for sodium, which can contribute significantly to daily intake. If consumed, it should be in very small portions and infrequently, as part of an overall low-sodium dietary pattern, to help manage blood pressure.