Nutrition for Blue Cheese

Calories, Protein, Vitamins and More

image of blue cheese source

Blue Cheese Nutrition Summary

One cup of blue cheese (135 grams or 0.3 lb) contains 477 calories and 28.9 grams of protein. Blue cheese consist of 42% water, 2% carbohydrates, 21% protein, and 29% fat.

Blue cheese is an excellent source of many nutrients, including protein, Vitamin A, calcium, potassium, riboflavin, pantothenic acid and Vitamin B12. It also contains significant amounts of magnesium, Vitamin B6, zinc, selenium and phosphorus.

In one cup of blue cheese:

  • Calories: 477
  • Protein: 28.9 g
  • Sugar: 0.7 g
  • Fat: 38.8 g, (Saturated: 25.2 g)
  • Cholesterol: 101.3 mg
  • Sodium: 1547.1 mg
There is no significant amounts of dietary fiber in blue cheese.

See the Blue Cheese Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cheese, blue.

Calories in Blue Cheese

Blue cheese has 477 calories per cup or 353 calories for every 100 grams. Most of its calories are from fat and protein.

73% of calories in blue cheese are from fat, 24% of calories are from protein and 3% of calories are from carbohydrates.

Calories from Carbs

A small portion, or 3% the calories in blue cheese are from carbohydrates. The carbs in blue cheese are mostly in the form of sugar (100%).

  • Sugar: 0.7 g
There is no significant amounts of dietary fiber or starch in blue cheese.

Calories from Fat

The majority, or 73% of the calories in Blue Cheese are from fat. Blue cheese is high in total fat, with 38.8 grams or 61% of recommended daily values per cup. Most of the fat in blue cheese are saturated and it contains a high amount of saturated fat, about 140% of recommended daily values.

Blue cheese contains 101.3 mg of cholesterol and no trans-fat.

  • Total fat: 38.8 g
  • Cholesterol: 101.3 mg
  • Saturated fat: 25.2 g
  • Monounsaturated fat: 10.5 g
  • Polyunsaturated fat: 1.1 g
There is no significant amounts of trans fat in blue cheese.

Omega-3 and Omega-6 in Blue Cheese

Blue cheese is a source of healthy omega-3 fatty acids, containing a total of 0.36 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.36 g
Also a good source of omega-6 fatty acids, every cup of blue cheese contains a total of 0.7 grams of omega-6. In addition, a large portion of the omega-6 in blue cheese comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.72 g
The omega-6 to omega-3 ratio in blue cheese is 2: 1.

Calories Similar to Blue Cheese

Some other dairy or egg products with similar calories to blue cheese by weight:

Protein in Blue Cheese

An excellent source of protein, a single cup of Blue Cheese contains 58% of recommended daily values or 28.9 grams of protein. In addition, blue cheese is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 28.89 g
  • Tryptophan: 0.42 g
  • Threonine: 1.06 g
  • Isoleucine: 1.52 g
  • Leucine: 2.59 g
  • Lysine: 2.5 g
  • Methionine: 0.79 g
  • Phenylalanine: 1.47 g
  • Valine: 2.1 g
  • Histidine: 1.02 g

Protein Similar to Blue Cheese

Some other dairy or egg products with similar amounts of protein to blue cheese by weight:

Vitamins and Minerals in Blue Cheese

An good source of many nutrients, blue cheese contains abundant amounts of Vitamin A, calcium, potassium, riboflavin and Vitamin B12. In fact, a single cup of blue cheese contains 71% of recommended daily values or 712.8 milligrams of calcium. Also an excellent source of Vitamin A, a single cup of blue cheese contains 38% of recommended daily values or 267.3 ug of Vitamin A.

Vitamins in blue cheese (1 cup):
  • Vitamin a: 267.3 ug
  • Riboflavin: 0.5 mg
  • Niacin: 1.4 mg
  • Vitamin b6: 0.2 mg
  • Vitamin e: 0.3 mg
  • Folate: 48.6 ug
  • Vitamin b12: 1.6 ug
  • Vitamin k: 3.2 ug
Minerals in blue cheese (1 cup):
  • Calcium: 712.8 mg
  • Potassium: 345.6 mg
  • Iron: 0.4 mg
  • Magnesium: 31.1 mg
  • Zinc: 3.6 mg
  • Selenium: 19.6 ug
  • Phosphorus: 522.5 mg
  • Copper: 0.1 mg
  • Choline: 20.8 mg
There is no significant amounts of manganese, thiamin, pantothenic acid or vitamin c in blue cheese.

Similar to Blue Cheese for Calcium

Here are some other dairy or egg products with similarly abundant amounts of calcium to blue cheese:

Flavonoids and Carotenoids in Blue Cheese [3]

Blue cheese contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of blue cheese:

  • beta-carotene: 100 ug

Blue Cheese Nutrition Chart

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Blue Cheese in Cooking

Blue cheese is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of blue cheese.

Friends and Relatives of Blue Cheese

Foods commonly cooked with blue cheese:

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