Calories in Blue Cheese Dressing: Nutrition Facts & Serving Sizes
Per 1 cup (245g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Blue cheese dressing is a creamy, tangy condiment made from blue cheese, mayonnaise, sour cream, and buttermilk. One tablespoon (15g) contains 73 calories, so it adds up fast. Per 100g it delivers 484 calories, 51.1g of fat, 1.4g of protein, and 4.8g of carbs. The fat content is almost entirely from oil and dairy, with 8.3g saturated fat per 100g. It is notably high in sodium at 642mg per 100g, and a full cup clocks in at over 1,570mg sodium. Vitamin K stands out at 85.9mcg per 100g, covering a significant portion of the daily target. If you are tracking macros, blue cheese dressing is a condiment you need to measure carefully. A single tablespoon adds nearly 7.7g of fat to your meal, making portion control essential when cutting calories.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (245g) | 1185.8 | 3.4g | 11.8g | 125.2g | 1g |
| 1 tbsp (15g) | 72.6 | 0.2g | 0.7g | 7.7g | 0.1g |
| 100g | 484 | 1.4g | 4.8g | 51.1g | 0.4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 484 | 24% |
| Protein | 1.4g | 3% |
| Total Fat | 51.1g | 66% |
| Saturated Fat | 8.3g | 42% |
| Trans Fat | 1.3g | |
| Total Carbohydrates | 4.8g | 2% |
| Dietary Fiber | 0.4g | 1% |
| Sugars | 3.5g | 7% |
| Sodium | 642mg | 28% |
| Cholesterol | 31mg | 10% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 8.3g | 3% |
| Trans Fat | 1.3g | 0% |
| Cholesterol | 31mg | 10% |
| Calcium | 37mg | 3% |
| Iron | 0.1mg | 1% |
| Potassium | 88mg | 2% |
| Vitamin A | 14mcg | 2% |
| Vitamin C | 0.7mg | 1% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B12 | 0.3mcg | 13% |
| Magnesium | 8mg | 2% |
| Phosphorus | 74mg | 6% |
| Zinc | 0.2mg | 2% |
| Selenium | 1mcg | 2% |
| Folate | 5mcg | 1% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Blue Cheese Dressing
Blue cheese dressing provides a concentrated source of fat-soluble nutrients, most notably vitamin K at 85.9mcg per 100g. Vitamin K plays a role in blood clotting and bone metabolism, making even small amounts nutritionally relevant.
The polyunsaturated fat content is notable at 27.5g per 100g, which comes largely from the soybean or canola oil base used in most commercial versions. Polyunsaturated fats, particularly omega-6 fatty acids, are essential for cell membrane function.
From a practical standpoint, blue cheese dressing is most useful as a flavor enhancer that encourages higher vegetable intake. If drizzling it over a salad or using it as a dip for raw vegetables like celery and carrots gets you eating more greens, there is a net benefit. The key is portion discipline. One tablespoon at 73 calories is manageable within most calorie budgets. Two tablespoons, measured generously, can push 200 calories from dressing alone.
For anyone bulking or in a caloric surplus phase, blue cheese dressing is an easy way to add calorie-dense fat to a meal without significant volume. For those cutting, measuring a single tablespoon and using it strategically is the move.
Dietary Considerations
Blue cheese dressing is not vegan due to its dairy and egg content. It is naturally gluten-free in most formulations, but always check labels since some brands add thickeners. It fits a keto or low-carb diet well, with only 4.8g carbs per 100g and essentially no fiber net impact. It is not ideal for weight loss given its high calorie and fat density. Anyone managing blood pressure should take note of the sodium content, 642mg per 100g. It contains cholesterol at 31mg per 100g and trans fat at 1.3g per 100g, so those monitoring cardiovascular risk should limit intake.
Daily Intake (100g)
100g of blue cheese dressing provides 24% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in blue cheese dressing?
Blue cheese dressing has 484 calories per 100g. A single tablespoon (15g) contains about 73 calories, and a full cup (245g) contains approximately 1,186 calories.
Is blue cheese dressing good for weight loss?
Blue cheese dressing is not ideal for weight loss due to its high calorie and fat density. At 484 calories per 100g, even small portions add up quickly. Stick to one measured tablespoon and account for it in your daily calorie budget.
How much protein in blue cheese dressing?
Blue cheese dressing is low in protein, with only 1.4g per 100g. One tablespoon provides just 0.2g of protein, so it contributes almost nothing to your daily protein target.
Is blue cheese dressing keto-friendly?
Yes, blue cheese dressing is keto-friendly. It has only 4.8g of carbs per 100g and is high in fat, fitting well into a ketogenic macro split. Just watch the sodium content.
How does blue cheese dressing compare to ranch dressing in calories?
Blue cheese dressing has 484 calories per 100g, while ranch dressing has approximately 475 calories per 100g. They are very similar in calorie density, with blue cheese slightly higher.
How much sodium is in blue cheese dressing?
Blue cheese dressing contains 642mg of sodium per 100g. A single tablespoon (15g) has about 96mg, and a full cup delivers over 1,570mg, which exceeds the recommended daily sodium intake on its own.
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