Randy Chandler
Blue cheese is a blue-veined mould cheese originating in France. It is made from cow's, goat's, or sheep's milk that has been cured with cultures from the mould Penicillium. A 1-ounce (28-gram) serving of blue cheese contains 100 calories, 6.1 grams of protein, and 8.1 grams of fat. Blue cheese is also a good source of calcium, phosphorous, potassium, sodium, and vitamin A. However, it is known to be high in sodium, with a 1-ounce serving providing 14% of the recommended dietary allowance (RDA) of sodium. For context, the FDA considers anything under 140mg of sodium per serving to be low sodium.
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What You'll Learn
Blue cheese is high in sodium
Blue cheese is a blue-veined mould cheese originating in France. It is made from cow's, goat's, or sheep's milk that has been cured with cultures from the mould Penicillium. A 1-ounce (28-gram) serving of blue cheese contains 100 calories, 6.1 grams of protein, and 8.1 grams of fat.
While blue cheese is high in sodium, it is also a good source of calcium, phosphorous, potassium, and vitamin A. It is also rich in dairy protein, dietary fats, and essential vitamins and minerals. The nutritional content of blue cheese can vary depending on the type of milk used and whether the fat was removed. For example, reduced-fat blue cheese has 80 calories per ounce (28 grams) and 5 grams of fat.
It is important to note that while high-sodium cheeses like blue cheese are fine in moderation, they should be avoided if you are on a low-sodium diet. If you are concerned about your sodium intake, there are plenty of naturally lower-sodium cheeses available, such as ricotta, cream cheese, cottage cheese, and Monterey Jack.
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Blue cheese is high in saturated fats
Blue cheese crumbles are a popular dairy product, often used as a topping or ingredient in various dishes. While they are a good source of protein, calcium, and other essential vitamins and minerals, blue cheese crumbles are also high in sodium. According to the FDA, a product is considered low sodium if it contains less than 140mg of sodium per serving. In contrast, a 1-ounce (28-gram) serving of blue cheese crumbles contains around 260mg of sodium, contributing to 11% of the daily value based on a 2,000-calorie diet. This amount of sodium is higher than the recommended intake for those on a low-sodium diet.
Blue cheese, in general, is known for its distinctive odor, bold flavor, and high sodium content. A 1-ounce serving of blue cheese provides 14% of the recommended dietary allowance (RDA) of sodium. This means that blue cheese contains a significant amount of sodium and is considered a high-sodium food.
While blue cheese crumbles and blue cheese, in general, are high in sodium, it is important to note that sodium content can vary depending on the type of blue cheese and the ingredients used. For example, reduced-fat blue cheese options are available, which can affect the overall sodium content. Additionally, the type of milk used, whether it is cow's, goat's, or sheep's milk, can also impact the nutritional profile of blue cheese.
Despite the high sodium content, blue cheese crumbles and blue cheese can be part of a healthy diet when consumed in moderation. They provide several essential nutrients, including calcium, phosphorous, potassium, and vitamin A. These nutrients offer various health benefits, such as promoting bone health and reducing the risk of certain diseases. However, for individuals with specific dietary restrictions or health conditions, it is always advisable to consult with a healthcare professional or dietitian to determine the appropriate amount of sodium and other nutrients in their diet.
In conclusion, blue cheese crumbles and blue cheese are indeed high in sodium, but they also offer nutritional benefits when consumed in moderation. Individuals should be mindful of their sodium intake and consider the overall balance of their diet to maintain a healthy lifestyle.
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Blue cheese is a good source of calcium
Blue cheese crumbles are indeed high in sodium, but they are also a good source of calcium. Blue cheese is made from cow's, goat's, or sheep's milk that has been cured with cultures from the mould Penicillium. It is typically white with blue or grey veins and spots. The mould used to create blue cheese gives it a distinctive odour and a bold, tangy flavour.
Blue cheese is very nutritious and provides several health benefits. It is an excellent source of essential vitamins and minerals, including calcium, phosphorus, potassium, sodium, and vitamin A. A 1-ounce (28-gram) serving of blue cheese provides 10% of the recommended dietary allowance (RDA) of calcium, which is necessary for optimal bone health. Consuming blue cheese may help prevent bone-related health issues and decrease the risk of osteoporosis.
In addition to calcium, blue cheese also offers other nutritional benefits. It is a good source of protein, providing 6.1 grams of protein per 1-ounce serving. It also contains dietary fats, including saturated and monounsaturated fatty acids, which can provide heart health benefits when consumed in moderation. Blue cheese has less than 1 gram of carbohydrates per 1-ounce serving, making it a low-carb option.
While blue cheese is high in sodium, it is still a nutritious addition to a healthy, balanced diet when consumed in moderation. It is important to note that reduced-fat and reduced-sodium versions of blue cheese are also available for those who need to monitor their sodium intake, such as those on a low-sodium diet recommended by a doctor.
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Blue cheese is calorie-dense
The calorie content of blue cheese can vary depending on the type of milk used and whether the fat has been removed. For example, reduced-fat blue cheese has 80 calories per ounce (28 grams) and 5 grams of fat. The length of ripening and the resulting texture and flavour also influence the nutritional content of blue cheese.
While blue cheese is calorie-dense, it offers several nutritional benefits. It is an excellent source of essential vitamins and minerals, including calcium, phosphorus, potassium, sodium, and vitamin A. A 1-ounce serving provides 10% of the recommended dietary allowance (RDA) of calcium, 13% of the RDA of phosphorus, 2% of the RDA of potassium, 14% of the RDA of sodium, and 29% of the RDA of vitamin A.
The high calcium content of blue cheese contributes to optimal bone health and may help prevent bone-related health issues. Additionally, blue cheese contains unsaturated fats that are beneficial for heart health. However, it is important to note that blue cheese is also high in sodium, so it should be consumed in moderation, especially for those on a low-sodium diet.
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Blue cheese is safe for those on a low-sodium diet
Blue cheese is often considered a high-sodium food, but it can still be enjoyed as part of a low-sodium diet in moderation. While blue cheese typically contains more sodium than the recommended daily limit, it is also a good source of essential vitamins and minerals, including calcium, phosphorus, potassium, and vitamin A. These nutrients offer a range of health benefits, such as improved bone health and a reduced risk of osteoporosis.
The key to including blue cheese in a low-sodium diet is to be mindful of portion sizes and to opt for reduced-sodium varieties when possible. According to the FDA, foods containing less than 140mg of sodium per serving are considered low in sodium. A standard serving of blue cheese is 1 ounce (28 grams), which typically provides around 14% of the recommended daily sodium intake. Therefore, having a small amount of blue cheese occasionally can fit within a low-sodium diet.
Additionally, some varieties of blue cheese are naturally lower in sodium than others. For example, Danish blue cheese, gorgonzola, and roquefort are all milder in flavour and may contain less sodium. Opting for these varieties can help further reduce sodium intake while still enjoying the unique taste and health benefits of blue cheese.
It is worth noting that the nutritional content of blue cheese can vary depending on the type of milk used and whether the fat has been removed. For those on a low-sodium diet, choosing reduced-fat blue cheese may be beneficial, as it tends to have lower sodium levels while still retaining the same flavour and texture as the full-fat versions. Overall, while blue cheese is typically high in sodium, it can be safely included in a low-sodium diet when consumed in moderation and as part of a balanced and nutritious diet.
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Frequently asked questions
Yes, blue cheese is typically high in sodium. A 1-ounce (28-gram) serving of blue cheese contains 14% of the recommended dietary allowance (RDA) of sodium. For reference, the FDA considers anything under 140mg of sodium per serving as low sodium.
Other cheeses that are high in sodium include halloumi, feta, and cottage cheese.
Yes, there are plenty of naturally lower-sodium cheeses available, such as ricotta, cream cheese, Swiss cheese, and Monterey Jack.
If you are on a low-sodium diet, opt for reduced-sodium cheese varieties or naturally lower-sodium cheeses. You can also limit your consumption of high-sodium cheeses and pair them with other low-sodium foods.
