Food guide

Blue Cheese

A pungent mould-ripened cheese used in small amounts; sodium is high relative to the portion.

Dairy

Nutrition per 100 g

Standardised to 100 g of blue cheese for fair comparison. Typical serving: 20 g — 71 kcal per 20 g serving.

Nutrition information for Blue Cheese
Nutrient	Per 100 g	Per serving (20 g)	Per 100 kcal
Energy	355 kcal	71 kcal	100 kcal
Protein	21.5 g	4.3 g	6.1 g
Carbohydrate	2.5 g	0.5 g	0.7 g
Fat	28.5 g	5.7 g	8 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of blue cheese, with a typical serving and FDA Daily Value for adults.

Micronutrients for Blue Cheese
Nutrient	Per 100 g	Per serving (20 g)	% DV
Vitamins
Vitamin A	198 µg	39.6 µg	22%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.53 µg	0.11 µg	3%
Vitamin E	0.25 mg	0.05 mg	2%
Vitamin K	2.4 µg	0.48 µg	2%
Thiamin	0.029 mg	0.006 mg	2%
Riboflavin	0.38 mg	0.076 mg	29%
Niacin	1 mg	0.2 mg	6%
Vitamin B6	0.17 mg	0.034 mg	10%
Folate	36 µg	7.2 µg	9%
Vitamin B12	1.2 µg	0.24 µg	50%
Pantothenic acid	1.7 mg	0.34 mg	34%
Choline	15.4 mg	3.1 mg	3%
Minerals
Calcium	528 mg	106 mg	41%
Iron	0.31 mg	0.062 mg	2%
Magnesium	23 mg	4.6 mg	5%
Phosphorus	387 mg	77.4 mg	31%
Potassium	256 mg	51.2 mg	5%
Sodium	1146 mg	229 mg	50%
Zinc	2.7 mg	0.54 mg	25%
Selenium	14.5 µg	2.9 µg	26%
Copper	0.04 mg	0.008 mg	4%
Manganese	0.009 mg	0.002 mg	<1%

Source: USDA FoodData Central — Cheese, blue

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat blue cheese?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
A pungent mould-ripened cheese used in small amounts; sodium is high relative to the portion.

How to include it

Use as a protein side or in cooking rather than as a sweetened dessert.
Typical pairing ideas: Walnuts, Pear, Celery.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.