Calories in Blue Cheese: Nutrition Facts & Serving Sizes
Per 1 cup, crumbled, not packed (135g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Blue cheese is a sharp, pungent aged cheese made from cow, goat, or sheep milk and cultivated with Penicillium mold cultures that create its distinctive blue-green veins. One ounce (28g) delivers 100 calories, making it a calorie-dense topping or ingredient. Per 100g, blue cheese contains 353 calories, 21.4g of protein, 28.7g of fat, and 2.3g of carbs. It is exceptionally high in sodium at 1,146mg per 100g. Calcium is a standout micronutrient at 528mg per 100g, which is roughly half the recommended daily intake in a single serving. Vitamin B12 is also solid at 1.2mcg per 100g. Blue cheese is commonly used crumbled over salads, burgers, and steaks, and is the base ingredient in blue cheese dressing.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cubic inch (17g) | 60 | 3.6g | 0.4g | 4.9g | 0g |
| 1 oz (28g) | 100.3 | 6.1g | 0.7g | 8.2g | 0g |
| 1 cup, crumbled, not packed (135g) | 476.6 | 28.9g | 3.1g | 38.7g | 0g |
| 100g | 353 | 21.4g | 2.3g | 28.7g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 353 | 18% |
| Protein | 21.4g | 43% |
| Total Fat | 28.7g | 37% |
| Saturated Fat | 18.7g | 94% |
| Total Carbohydrates | 2.3g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0.5g | 1% |
| Sodium | 1146mg | 50% |
| Cholesterol | 75mg | 25% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 18.7g | 6% |
| Cholesterol | 75mg | 25% |
| Calcium | 528mg | 41% |
| Iron | 0.3mg | 2% |
| Potassium | 256mg | 5% |
| Vitamin A | 198mcg | 22% |
| Vitamin D | 0.5mcg | 3% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 1.2mcg | 50% |
| Magnesium | 23mg | 5% |
| Phosphorus | 387mg | 31% |
| Zinc | 2.7mg | 25% |
| Selenium | 14.5mcg | 26% |
| Folate | 36mcg | 9% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 1mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Blue Cheese
Blue cheese is a high-protein, nutrient-dense dairy option that delivers serious nutritional value in small portions. The protein content of 21.4g per 100g is competitive with many protein-focused foods, and a 1 oz crumble on a salad adds 6g of protein effortlessly.
Calcium is the headline micronutrient here at 528mg per 100g. Adequate calcium intake supports bone density and muscle contraction, both critical for anyone training hard in the gym. Phosphorus at 387mg per 100g works alongside calcium in bone mineralization.
Vitamin B12 at 1.2mcg per 100g supports red blood cell production and neurological function. Zinc at 2.7mg per 100g contributes to immune function and hormone regulation, making blue cheese a worthy addition to a performance-focused diet.
The Penicillium cultures used in blue cheese production have been studied for potential anti-inflammatory properties, though the evidence is still preliminary. What is clear is that fermented dairy products can contribute to gut microbiome diversity.
For meal prep purposes, a small amount of blue cheese crumbled into a salad or over grilled chicken adds significant flavor without requiring a large calorie investment when portioned correctly.
Dietary Considerations
Blue cheese is not vegan or dairy-free. It contains no gluten naturally, making it suitable for those with celiac disease or gluten sensitivity, though cross-contamination is possible in some facilities. It is highly keto-friendly with only 2.3g carbs per 100g. For weight loss, blue cheese can work in moderation given its protein density, but the high fat and sodium content warrant careful portioning. Those monitoring sodium intake should be especially cautious, as a crumbled cup (135g) contains over 1,500mg sodium. It is also relatively high in saturated fat at 18.7g per 100g.
Daily Intake (100g)
100g of blue cheese provides 18% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in blue cheese?
Blue cheese has 353 calories per 100g. One ounce (28g) contains about 100 calories, and a cubic inch (17g) contains approximately 60 calories.
Is blue cheese good for weight loss?
Blue cheese can fit into a weight loss plan in small amounts thanks to its high protein content of 21.4g per 100g. However, its calorie density of 353 calories per 100g and high fat content mean portion control is essential.
How much protein in blue cheese?
Blue cheese contains 21.4g of protein per 100g. One ounce (28g) provides about 6g of protein, making it one of the higher-protein cheese options.
Is blue cheese keto-friendly?
Yes, blue cheese is very keto-friendly. It has only 2.3g of carbs per 100g, is high in fat at 28.7g, and has solid protein. It fits well within ketogenic macros.
How much sodium is in blue cheese?
Blue cheese is very high in sodium at 1,146mg per 100g. One ounce (28g) contains about 326mg of sodium, which is worth tracking if you are monitoring blood pressure.
How does blue cheese compare to cheddar in calories?
Blue cheese has 353 calories per 100g, while cheddar cheese has approximately 403 calories per 100g. Blue cheese is slightly lower in calories but has a more intense flavor, so you tend to use less of it.
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