Blue Cheese Lovers, Rejoice: The Low-Calorie Guide to Your Favorite Cheese

Blue cheese, with its bold flavor and striking appearance, has long been a favorite for cheese lovers worldwide. But did you know that this distinctive cheese can also be a part of a low-calorie diet? From creative recipes to clever pairings, blue cheese can be a delicious and nutritious addition to your weight loss journey. Let’s delve into the world of low-calorie blue cheese and discover how this tantalizing treat can make your taste buds dance while keeping your waistline in check.


Blue cheese, known for its distinct aroma and marbled appearance, is a type of cheese made from cow, sheep, or goat milk. Its unique flavor and color are due to the presence of mold, which is intentionally introduced during the cheese-making process. Despite its rich taste, blue cheese is relatively low in calories compared to other cheeses, making it a great choice for those who want to indulge their taste buds while still keeping an eye on their waistline.

The reason blue cheese is lower in calories is because of its moisture content. You see, it contains a higher proportion of water compared to other types of cheese, which contributes to its lower calorie count. In general, blue cheese has around 100 calories per ounce, while other varieties like cheddar or Swiss can have up to 120 calories per ounce.

Now, let’s talk about the nutritional benefits of blue cheese. It’s packed with protein, calcium, and phosphorus, which are essential for maintaining strong bones and muscles. Additionally, it contains good amounts of vitamins A and B, which support a healthy immune system and help our body convert food into energy.

When it comes to weight loss, incorporating blue cheese into your diet can be a smart choice. Just be mindful of portion sizes and pair it with other nutrient-dense foods. For instance, you could crumble blue cheese over a mixed greens salad with a variety of colorful veggies, grilled chicken, and a light vinaigrette. Or, you could enjoy it with apple slices or whole grain crackers for a satisfying snack.

Remember, the key to successful weight loss is to maintain a balanced diet, engage in regular physical activity, and watch your portion sizes. Blue cheese, with its bold flavor and nutritional benefits, can certainly play a delicious role in your weight loss journey!

I hope this overview of blue cheese has been informative and enjoyable. If you have any more questions about nutrition or specific foods, feel free to ask. I’m here to help!

Nutrition facts

Here’s a comprehensive list of nutrition facts for a 1-ounce (28-gram) serving of blue cheese:

  • Calories: Approximately 100 calories
  • Sugar: Less than 1 gram
  • Carbohydrates: Approximately 1 gram
  • Fiber: 0 grams
  • Cholesterol: Around 20-25 milligrams
  • Fat: Approximately 8-9 grams
    • Saturated Fat: Around 5-6 grams
    • Monounsaturated Fat: 1-2 grams
    • Polyunsaturated Fat: Less than 1 gram
  • Sodium: Approximately 350-450 milligrams
  • Protein: Around 6-7 grams


  • Vitamin A: Around 4-6% of the Daily Value (DV)
  • Vitamin B2 (Riboflavin): Approximately 10% of the DV
  • Vitamin B12: Around 15-20% of the DV


  • Calcium: Approximately 15-20% of the DV
  • Phosphorus: Around 10-15% of the DV
  • Zinc: Approximately 5-10% of the DV

Ingredients: The primary ingredients in blue cheese are milk (from cows, sheep, or goats), salt, cheese cultures, and mold spores (most commonly, Penicillium roqueforti or Penicillium glaucum). Some varieties may also include cream or additional enzymes.

Please note that these values can vary slightly depending on the specific type of blue cheese and the manufacturing process. It’s always a good idea to check the nutrition label on the packaging for the most accurate information.

Different types

There are various types of blue cheese, each with its unique characteristics. Here’s a brief description of some popular types of blue cheese and a comparison table summarizing their features:

  • Roquefort: Originating in France, Roquefort is made from sheep’s milk and has a crumbly texture with a strong, tangy flavor. It is aged in natural limestone caves, which gives it a distinctive taste.
  • Gorgonzola: This Italian blue cheese comes in two varieties: Dolce (sweet) and Piccante (sharp). Gorgonzola Dolce is milder, creamier, and less crumbly than Roquefort, while Gorgonzola Piccante has a firmer texture and a more pungent flavor.
  • Stilton: Produced in England, Stilton is a semi-soft blue cheese made from cow’s milk. It has a crumbly texture similar to Roquefort but is milder and creamier in taste. There’s also a variety called Blue Stilton, which is aged longer and has a stronger flavor.
  • Danish Blue: Also known as Danablu, this cow’s milk blue cheese from Denmark has a creamy texture and a milder taste compared to Roquefort or Gorgonzola. It is great for those who prefer a more subtle blue cheese experience.

Comparison Table:

Type Origin Milk Type Texture Flavor Aging
Roquefort France Sheep Crumbly Strong, tangy In caves
Gorgonzola Italy Cow Semi-soft Mild to sharp Dolce/Piccante
Stilton England Cow Semi-soft Mild, creamy Regular/Blue
Danish Blue Denmark Cow Creamy Milder Standard

Please note that this is not an exhaustive list of blue cheese varieties, but it does cover some of the most popular and widely available types. Each type of blue cheese has its unique qualities, so it’s worth trying different varieties to find the one that best suits your taste preferences.

Mixers and alternatives

Blue cheese can be paired with various mixers and alternatives to create delicious combinations. Here’s a list of mixers and alternatives that go well with blue cheese, along with some lower-calorie options:


  • Fresh fruits: Apples, pears, and grapes are great for balancing the strong flavors of blue cheese, and they are relatively low in calories.
  • Dried fruits: Figs, dates, and apricots complement blue cheese’s taste and add natural sweetness. Choose unsweetened dried fruits to keep calorie counts down.
  • Nuts: Walnuts, almonds, and pecans provide a satisfying crunch and healthy fats. Opt for unsalted and unroasted nuts to minimize added calories.
  • Crackers: Whole grain crackers or crispbreads are a good choice for pairing with blue cheese. Look for low-calorie, high-fiber options to keep the calorie count down.
  • Honey: A drizzle of honey can enhance the flavors of blue cheese. Use it sparingly to avoid adding too many calories.
  • Balsamic vinegar: A splash of balsamic vinegar adds a tangy sweetness that pairs well with blue cheese. This mixer is low in calories.
  • Olives: Green or black olives add a savory touch to blue cheese. Choose pitted and minimally processed olives for a healthier, lower-calorie option.

Blue Cheese Alternatives:

If you’re looking for lower-calorie cheese alternatives to blue cheese, consider the following options:

  • Feta: This tangy, crumbly cheese made from sheep’s milk or a mixture of sheep and goat’s milk is a good alternative to blue cheese. It has around 75 calories per ounce.
  • Goat Cheese: Also known as chèvre, goat cheese is creamy and slightly tangy. It has around 75 calories per ounce, making it a lower-calorie alternative to blue cheese.
  • Cottage Cheese: With a mild flavor and a unique texture, cottage cheese is a versatile low-calorie cheese option. It has only around 25 calories per ounce.

Remember, portion control is essential when it comes to managing calorie intake. Enjoy these mixers and alternatives in moderation, and you’ll be able to savor the flavors of blue cheese without worrying about the calories.

Low calorie recipe

Here’s a step-by-step guide to making a delicious, low-calorie salad featuring blue cheese:


  • 3 cups mixed greens (e.g., spinach, arugula, romaine)
  • 1 medium apple, thinly sliced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup walnuts, roughly chopped
  • 1/4 cup crumbled blue cheese
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon extra-virgin olive oil
  • Salt and pepper, to taste


  1. Prepare the ingredients: Wash the mixed greens thoroughly and dry them using a salad spinner or by gently patting with a clean kitchen towel. Thinly slice the apple, discarding the core. Halve the cherry tomatoes, thinly slice the red onion, and roughly chop the walnuts.
  2. Assemble the salad: In a large serving bowl, add the mixed greens, apple slices, cherry tomatoes, red onion, and walnuts. Toss gently to combine.
  3. Make the dressing: In a small bowl, whisk together the balsamic vinegar and extra-virgin olive oil until well combined. Season with salt and pepper to taste.
  4. Dress the salad: Drizzle the dressing over the salad and toss gently to ensure even distribution of the dressing.
  5. Add the blue cheese: Sprinkle the crumbled blue cheese over the top of the salad.
  6. Serve: Divide the salad among individual plates or bowls and enjoy immediately.

This low-calorie salad features the bold flavor of blue cheese, along with a variety of nutrient-rich ingredients, such as mixed greens, apples, and walnuts. The simple balsamic vinaigrette adds a touch of tanginess without adding too many calories. Enjoy this healthy and delicious salad as a light lunch or as a side dish with your favorite protein.

Interesting facts

Here is a list of interesting facts about blue cheese:

  • Ancient origins: The production of blue cheese dates back to ancient times, with evidence of its existence as early as 79 AD. The discovery of blue cheese is believed to have been accidental, as cheese was often stored in caves where mold spores naturally thrived.
  • Unique caves: The renowned Roquefort cheese is aged in the natural limestone caves of Roquefort-sur-Soulzon in France. The caves’ consistent temperature and humidity, along with the presence of the Penicillium roqueforti mold, contribute to Roquefort’s distinctive flavor.
  • Mold types: Blue cheese is made using specific mold strains, such as Penicillium roqueforti or Penicillium glaucum. These molds are responsible for the blue, green, or gray veins and marbled appearance of the cheese.
  • Wide range of flavors: Depending on the type of blue cheese, the flavor can range from mild and creamy to strong and pungent. Factors like the type of milk used, aging process, and specific mold strain contribute to the unique taste of each blue cheese variety.
  • Health benefits: Blue cheese is rich in protein, calcium, and essential vitamins and minerals. It also contains bioactive peptides and probiotics that may offer potential health benefits, such as improved gut health, reduced inflammation, and enhanced antioxidant activity.
  • Protected status: Some blue cheese varieties, like Roquefort, Gorgonzola, and Stilton, have protected designation of origin (PDO) status under European Union law. This means that only cheeses produced in specific regions, using traditional methods and ingredients, can bear these names.
  • Versatility in recipes: Blue cheese can be enjoyed on its own or used as an ingredient in various dishes, such as salads, sauces, pasta, and even desserts. Its bold flavor enhances and adds complexity to many recipes.
  • Pairings: Blue cheese pairs well with a variety of foods and beverages. Sweet accompaniments like fresh or dried fruits, honey, and jams can balance its strong flavor. Blue cheese also goes well with nuts, crackers, and olives. In terms of beverages, it’s often paired with bold red wines, dessert wines like Port, or even craft beers like IPAs or stouts.

These interesting facts showcase the rich history, diversity, and culinary versatility of blue cheese. Its unique flavor and appearance make it a fascinating and delicious addition to any cheeseboard or recipe.


What is blue cheese?

Blue cheese is a type of cheese characterized by its blue, green, or gray veins and marbled appearance, which result from the intentional introduction of mold spores during the cheese-making process. It is known for its strong, tangy flavor and distinct aroma.

How is blue cheese made?

Blue cheese is made by combining milk (from cows, sheep, or goats) with cheese cultures, mold spores, and rennet. The curd is formed, cut, and sometimes mixed with additional mold spores. The cheese is then aged, allowing the mold to grow and create the characteristic blue veins and marbled appearance.

What are some popular types of blue cheese?

Some popular varieties of blue cheese include Roquefort, Gorgonzola, Stilton, and Danish Blue, each with its unique flavor profile, texture, and aging process.

Is blue cheese safe to eat?

Yes, blue cheese is safe to eat, as the mold used in its production is not harmful to humans. However, individuals with mold allergies or compromised immune systems should exercise caution when consuming blue cheese.

Can blue cheese be used in cooking?

Blue cheese is a versatile ingredient that can be used in various dishes, such as salads, pasta, sauces, and even desserts. Its bold flavor can enhance and add complexity to recipes.

How should I store blue cheese?

To preserve its quality and prevent it from drying out, blue cheese should be wrapped in wax or parchment paper and stored in a plastic container or a cheese drawer in the refrigerator. Ideally, store it at a temperature between 35°F and 45°F (2°C and 7°C).

Can I eat blue cheese if I’m lactose intolerant?

Blue cheese generally contains lower lactose levels than other types of cheese due to the aging process, which breaks down lactose. However, the lactose content can still vary, so it’s best for those with lactose intolerance to consume blue cheese in moderation and observe their individual reactions.

What are some low-calorie mixers or alternatives to blue cheese?

Low-calorie mixers for blue cheese include fresh fruits (apples, pears, grapes), balsamic vinegar, and olives. Lower-calorie cheese alternatives to blue cheese include feta, goat cheese, and cottage cheese.


So there you have it – blue cheese isn’t just for indulgent occasions; it can also be a low-calorie delight when enjoyed in moderation and paired with the right ingredients. Don’t shy away from this flavorful cheese; instead, use it to add a punch of excitement to your healthy meals. With an open mind and a sense of culinary adventure, you’ll find that blue cheese can be a satisfying and guilt-free addition to your weight loss plan.

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