How Many Calories in Blue Cheese? Nutrition Facts & Macros
28 g (1 oz) of blue cheese has 99 calories
Protein 6g · Carbs 0.7g · Fat 8g
Blue cheese is a distinctive family of cheeses characterized by veins of blue-green mold (Penicillium roqueforti or Penicillium glaucum) running through the paste. Per 100 g it delivers 353 calories with 21.4 g of protein and 28.7 g of fat, making it calorie-dense yet highly satiating. Its calcium content is impressive at 528 mg per 100 g (53% DV), and it provides significant sodium (1150 mg) that gives it its characteristically sharp, salty flavor. Famous varieties include French Roquefort (made exclusively from sheep's milk in limestone caves), Italian Gorgonzola, English Stilton, and Danish Blue. Blue cheese adds bold flavor to salads, steaks, dressings, and cheese boards — a little goes a long way.
1477 kJ · per 100g
Calorie Calculator: Blue Cheese
28 g Blue Cheese contains 99 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 grams | 353 kcal | 21.4g | 2.3g | 28.7g |
| 1 oz / 1 slice (28 g) | 99 kcal | 6g | 0.7g | 8g |
| 1 tbsp crumbled (15 g) | 53 kcal | 3.2g | 0.4g | 4.3g |
| Salad portion (50 g) | 177 kcal | 10.7g | 1.2g | 14.4g |
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Blue Cheese — Nutrition Facts
| Blue Cheese | per 100g |
|---|---|
| Calories | 353 kcal |
| Protein | 21.4 g |
| Fat | 28.7 g |
| Carbs | 2.34 g |
| Fiber | 0 g |
| Sugar | 0.5 g |
| Sodium | 1150 mg |
| Potassium | 256 mg |
| Magnesium | 23 mg |
| Phosphorus | 387 mg |
| Vitamin C | 0 mg |
Source: USDA FoodData Central (FDC ID: 172175) · Data verified April 2026
Variations
Roquefort
369 kcal per 100 g. The king of blue cheeses — made exclusively from raw sheep's milk and aged in the limestone caves of Roquefort-sur-Soulzon, France (PDO since 1925). 21.5 g protein, 30.6 g fat, 2.0 g carbs. Creamier and more complex than cow's milk blues, with a tangy, mineral finish. Higher in sodium (1809 mg) due to traditional salting. Best on its own, with walnuts, pears, or honey.
Gorgonzola
353 kcal per 100 g. Italian DOP blue cheese from Lombardy and Piedmont — comes in Dolce (sweet, creamy, 2-3 months) and Piccante (firm, crumbly, 6+ months). 21.4 g protein, 28.7 g fat, 2.34 g carbs. Dolce is milder and spreadable, perfect for risotto and pasta. Piccante is sharper, ideal for cheese boards. Lower in sodium than Roquefort (1150 mg vs 1809 mg).
Stilton
410 kcal per 100 g. England's premier blue cheese (PDO) — made in Derbyshire, Leicestershire, and Nottinghamshire only. 23.7 g protein, 35.0 g fat, 0.1 g carbs. Drier and more crumbly than Roquefort or Gorgonzola, with a rich, nutty flavor and strong aroma. Traditionally paired with port wine at Christmas. Higher in fat and calories than most blue cheeses due to lower moisture content.
Danish Blue (Danablu)
350 kcal per 100 g. Created in the early 20th century as a milder, more affordable alternative to Roquefort (PGI protected). 20.5 g protein, 28.9 g fat, 1.8 g carbs. Semi-soft with a mildly sharp, slightly sweet flavor — the most approachable blue cheese for beginners. Excellent for salad dressings, dips, and burgers. Made from cow's milk, widely available worldwide.
Dietary Perspectives
For Weight Loss
Blue cheese is calorie-dense at 353 kcal per 100 g, but its intense flavor is actually an advantage for weight loss — you naturally use less compared to milder cheeses. A 15 g crumble on a salad adds just 53 calories yet delivers a flavor punch that makes healthy meals satisfying. The 21.4 g protein per 100 g promotes satiety and helps preserve lean muscle during a caloric deficit. Be mindful of sodium: at 1150 mg per 100 g, blue cheese is among the saltiest foods, which can cause water retention and mask fat loss on the scale. Weigh your portions rather than estimating — due to the strong taste, 15-30 g is usually enough to transform a dish.
For Keto
Blue cheese is an excellent keto food. With only 2.34 g of carbs per 100 g and a high fat content of 28.7 g, it aligns perfectly with ketogenic macros. A single 28 g portion adds just 0.66 g carbs — negligible even on strict keto. The 21.4 g protein supports muscle maintenance without excessive gluconeogenesis. Blue cheese is especially valuable during keto adaptation thanks to its high sodium (1150 mg) and calcium (528 mg), two electrolytes commonly depleted during the transition. Its intense, salty flavor satisfies cravings with small portions, making it one of the most flavor-efficient keto snacks available. Crumble it over salads, melt it on burgers, or eat it straight — it adds bold taste with minimal carb impact.
Frequently Asked Questions
How many calories are in blue cheese?
100 g of blue cheese contains 353 calories. A single 28 g portion (about 1 oz) has approximately 99 calories. Most of the energy comes from fat (28.7 g per 100 g), followed by protein (21.4 g), with minimal carbs (2.34 g). Blue cheese is calorie-dense, but its intense flavor means you typically use smaller amounts than milder cheeses — a 15 g crumble on a salad adds just 53 calories while delivering bold taste and 3.2 g of protein.
Is blue cheese healthy?
Blue cheese offers several nutritional benefits. It is a good source of calcium (528 mg per 100 g — 53% of the daily value), supporting bone health and muscle function. It delivers 21.4 g of complete protein per 100 g with all essential amino acids. Blue cheese also contains notable amounts of phosphorus (387 mg), vitamin A (198 mcg), vitamin B12 (1.22 mcg), and zinc (2.66 mg). The Penicillium mold cultures may offer probiotic benefits for gut health. The main nutritional caution is sodium — at 1150 mg per 100 g, blue cheese is one of the saltiest cheeses, so those monitoring sodium intake should be mindful of portions.
Is blue cheese keto-friendly?
Yes, blue cheese is excellent for keto. With only 2.34 g of carbs per 100 g (about 0.66 g per oz serving), it fits comfortably within strict keto limits. The high fat content (28.7 g) aligns well with ketogenic macros, and the 21.4 g of protein supports muscle maintenance. Blue cheese provides important electrolytes — sodium (1150 mg) and calcium (528 mg) — which are commonly depleted during keto adaptation. Its strong flavor means small portions deliver big satisfaction, helping control total calorie intake while staying in ketosis.
How should blue cheese be stored?
Blue cheese should be stored in the refrigerator, wrapped in wax paper or parchment paper (not plastic wrap, which traps moisture and suffocates the living mold cultures). Place the wrapped cheese in a loosely closed container or zip-lock bag to prevent it from drying out while still allowing some air circulation. Properly stored, blue cheese keeps for 3-4 weeks after opening. The mold veins are intentional and safe to eat — if additional surface mold appears that differs in color from the original veins (pink, black, or fuzzy white patches), trim it away. Blue cheese can also be frozen for up to 6 months, though the texture becomes more crumbly.
What is the difference between Roquefort and other blue cheeses?
Roquefort is a specific type of blue cheese with Protected Designation of Origin (PDO) — it must be made exclusively from raw sheep's milk and aged in the natural limestone caves of Roquefort-sur-Soulzon in southern France. This gives it a creamier, more complex flavor with a tangy finish. Other blue cheeses like Gorgonzola (Italian, cow's milk), Stilton (English, cow's milk), and Danish Blue (cow's milk) each have distinct flavor profiles and textures. Nutritionally, they are all similar: 300-370 kcal, 20-25 g protein, 25-32 g fat per 100 g. Roquefort tends to be slightly higher in sodium and has a more pungent aroma due to the sheep's milk and cave-aging process.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Blue Cheese | 353 | 21.4g | 2.34g | 28.7g |
| Brie | 334 | 20.75g | 0.45g | 27.68g |
| Feta Cheese | 265 | 14.21g | 3.88g | 21.49g |
| Goat Cheese (Soft) | 264 | 18.52g | 0g | 21.08g |
| Camembert Cheese | 300 | 19.8g | 0.46g | 24.26g |
per 100g
Blue cheese delivers 353 kcal per 100 g with 21.4 g protein and 28.7 g fat — moderately calorie-dense among cheeses. Its calcium content (528 mg, 53% DV) is solid but lower than cheddar (711 mg) and parmesan (1184 mg). The standout characteristic is sodium at 1150 mg per 100 g — nearly double that of cheddar (644 mg). Compared to brie (334 kcal, 20.8 g protein), blue cheese is slightly higher in calories and protein. Among specialty cheeses, blue cheese offers the most distinctive flavor-to-portion ratio.
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