Cheese, blue
FDC 172175oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 25 · -10 vs Dairy & eggs medianBlue cheese posts a score of 25 of 100, a Low band that ranks 42nd of 60 in Dairy & eggs, sitting below the category median of 35. It is genuinely nutrient rich by the numbers though, with 43% DV protein, 41% DV calcium, and 22% DV vitamin A all landing in the excellent tier.
Blue cheese is crumbled over salads, melted into sauces, or served in small wedges alongside fruit and crackers, its sharp veined flavor making a little go a long way. A one ounce (28 g) portion is standard, though sodium reaches 1150 mg per 100 g and saturated fat 18.7 g per 100 g, so it suits sparing use; camembert scores higher in the same category for a milder swap.
See how this score is calculated, build a plate around cheese, blue, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 353 kcal | 18% |
| Total fat | 29 g | 37% |
| Saturated fat | 19 g | 94% |
| Cholesterol | 75 mg | 25% |
| Sodium | 1150 mg | 50% |
| Carbohydrate | 2.3 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.5 g | |
| Protein | 21 g | 43% |
| Potassium | 256 mg | 5% |
| Calcium | 528 mg | 41% |
| Iron | 0.31 mg | 2% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 198 µg | 22% |
| Vitamin E | 0.25 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | 5% |
| Total fat | 8 g | 10% |
| Saturated fat | 5.2 g | 26% |
| Cholesterol | 21 mg | 7% |
| Sodium | 322 mg | 14% |
| Carbohydrate | 0.66 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.14 g | |
| Protein | 6 g | 12% |
| Potassium | 72 mg | 2% |
| Calcium | 148 mg | 11% |
| Iron | 0.09 mg | 0% |
| Magnesium | 6.4 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 55 µg | 6% |
| Vitamin E | 0.07 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 172175Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Ice cream sandwichDensity 25 vs 25Light ice cream, CreamsicleDensity 27 vs 25Cheese, camembertDensity 29 vs 25Original analysis by NutriVerdict
In the kitchen and how to use it
Blue cheese gets its sharp, tangy character from Penicillium mold veins that develop as the cheese ages in a controlled, humid environment. It crumbles easily, which makes it a natural fit for salads, especially with romaine, walnuts, and pears, and it blends smoothly into dressings and dips when mixed with sour cream or mayonnaise. Its assertive flavor also holds up well melted onto a steak or burger, stirred into a cream sauce for pasta, or served on a cheese board alongside honey, dried fruit, and crackers to soften its bite.
One ounce (28 g) provides roughly 99 calories along with 21.4 g protein per 100 g, reaching 43% of the daily protein value, plus 41% for calcium and 22% for vitamin A at that same 100 g reference. Because of its intensity, blue cheese is typically used in small amounts, crumbled rather than sliced, which also helps offset its high sodium content of 1150 mg per 100 g. Store it wrapped in wax or parchment paper rather than plastic wrap, which lets it breathe while still protecting it from drying out or absorbing other refrigerator odors.
Frequently asked questions about cheese, blue
How many calories are in blue cheese?
One ounce (28 g) of blue cheese has about 99 calories, based on 353 calories per 100 g.
Is blue cheese a good source of calcium?
Yes, it provides 41% of the daily calcium value per 100 g, along with 43% for protein.
How should blue cheese be stored?
Wrap it in wax or parchment paper rather than plastic and keep it refrigerated so it can breathe without drying out.