Randy Chandler
Blue cheese is a distinctive, pungent cheese with a bold flavour and a blue-veined appearance. It is made from cow's, goat's, or sheep's milk that has been cured with cultures from the mould Penicillium. Blue cheese is typically high in sodium, but it is also rich in protein, vitamins, minerals, and natural compounds that are beneficial to health. However, it is also high in fat, with 8.1 grams of fat per 1-ounce serving (28 grams), of which 5.3 grams are saturated fatty acids. While blue cheese is higher in saturated fats than healthy fats, it still provides a good serving of unsaturated fats that are known to protect the heart.
| Characteristics | Values |
|---|---|
| Fat content | 8.1 grams of fat per 1-ounce serving (28 grams), of which 5.3 grams are saturated fatty acids and 2.2 grams are monounsaturated fatty acids |
| Calories | 100 calories per 1-ounce serving (28 grams) |
| Protein | 6.1 grams of protein per 1-ounce serving (28 grams) |
| Sodium | High in sodium |
| Calcium | Rich in calcium |
| Vitamins | Contains vitamins A, D, E, K, and fat-soluble vitamins |
| Minerals | Contains phosphorous, potassium, zinc, and other minerals |
| Health benefits | May promote bone health, dental health, heart health, and cognitive function |
| Risks | Overconsumption may add excess calories and saturated fat, which can increase the risk of heart disease |
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What You'll Learn
Blue cheese is high in saturated fat
Blue cheese is a delicious and nutrient-dense food, but it is also high in saturated fat. This means that while it can be enjoyed as part of a healthy diet, it should be consumed in moderation.
A 1-ounce (28-gram) serving of blue cheese contains approximately 8 grams of fat, of which around 5 grams are saturated fatty acids. This makes up about 72% of the calories found in blue cheese. While blue cheese does provide a good serving of unsaturated fats that are beneficial for heart health, it is important to be mindful of the amount of saturated fat consumed.
Saturated fat can raise cholesterol levels and increase the risk of heart disease. The American Heart Association recommends limiting saturated fats to 5-6% of a person's total daily calorie intake. This means that for a person consuming 2,000 calories per day, no more than 120 of those calories should come from saturated fats. Overconsumption of blue cheese can add excess saturated fat to the diet, so it is important to enjoy it in moderation as part of a balanced diet.
However, it is worth noting that not all saturated fats are created equal. The type of saturated fat found in blue cheese, called conjugated linoleic acid (CLA), has been linked to significant health benefits. Studies have shown that CLA can inhibit the growth of cancer and tumors in the stomach, prostate, breast, and liver. Additionally, a 2018 study found that bioactive compounds in cheese may have neuroprotective properties, reducing the risk of Alzheimer's and dementia.
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It is also a source of healthy fats
Blue cheese is a French cheese with a distinctive pungent smell and bold, tangy flavour. It is made from cow's, goat's, or sheep's milk that has been cured with cultures from the mould Penicillium. Blue cheese is typically high in sodium, but it is also rich in protein, dietary fats, and essential vitamins and minerals, including calcium, phosphorous, potassium, zinc, and vitamin A.
Although blue cheese is higher in saturated fats than healthy fats, it still provides a good serving of unsaturated fats that protect the heart. A 1-ounce (28-gram) serving of blue cheese has 8.1 grams of fat, which makes up 72% of the calories found in blue cheese. Of those 8.1 grams, 5.3 grams are saturated fatty acids, and 2.2 grams are monounsaturated fatty acids.
The fat content in blue cheese will help with the absorption of the fat-soluble vitamins it contains, as well as the foods eaten with it. The vitamins A, D, E, and K are fat-soluble and are best if consumed with high-fat foods. Lack of fat in your diet could result in inefficient absorption of fat-soluble vitamins and a vitamin deficiency.
Blue cheese is also a great source of a beneficial fat called conjugated linoleic acid (CLA). Studies show that CLA can significantly inhibit the growth of cancer and tumours in the stomach, prostate, breast, and liver.
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Blue cheese is calorie-rich
The calorie and fat content of blue cheese can be attributed to the type of milk used and the cheese-making process. Most blue cheeses are made with full-fat cow's milk, although some use goat's or sheep's milk. During cheese production, the whey is removed, leaving the casein, a complete protein that contains all nine essential amino acids.
The high-calorie content of blue cheese can be beneficial for those following an intermittent fasting or keto diet. For example, Dr. Kiltz recommends melting blue cheese over a fatty ribeye steak for a calorie-rich meal that aligns with an OMAD (one meal a day) intermittent fasting schedule. Similarly, the high-fat content of blue cheese, particularly the ultra-rich fat content of the variety known as Cambozola, makes it a favourite among keto and carnivore eaters.
However, it is important to consume blue cheese in moderation due to its high-calorie, fat, and sodium content. Overconsumption can lead to excess calories and saturated fat in the diet, which can increase the risk of heart disease. The American Heart Association recommends limiting saturated fats to 5–6% of a person's total daily calorie intake. Therefore, those concerned about their health should be mindful of their blue cheese intake and opt for moderation to maintain a balanced diet.
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It is made with mould
Blue cheese is made with mould—specifically, the mould is from one or more strains from the genus Penicillium. The process of making blue cheese involves mixing the mould spores with milk to begin the fermentation process. The main method of making blue cheese is a piercing method, where cheesemakers pierce the cheese with stainless steel needles to create crevices for oxygen to interact with the mould cultures in the cheese, allowing the blue mould to grow from within. The blue veins characteristic of blue cheese develop from the bacteria Penicillium roqueforti that grow within small punctures created on top of the cheese loaves at the beginning of the cheese ripening process.
Blue cheese is believed to have originated in a cave in Roquefort, France, and is available in a handful of varieties, including gorgonzola, stilton, and cambozola. The type of milk used, the length of ripening, and the resulting texture and flavour make each variety of blue cheese different. Blue cheese can be made from cow, goat, sheep, or even buffalo milk, which may be raw or pasteurized. The diets of the animals whose milk is used also create variables in cheesemaking, such as whether they are eating summer grasses or winter hay, and whether they are grazing in Ireland or Ecuador, in the mountains or by the sea.
The mould used to create blue cheese gives it a distinctive pungent odour and a bold, tangy flavour. The mould itself is nontoxic and safe for human consumption. A portion of the distinct flavour of blue cheese comes from lipolysis (the breakdown of fat). The metabolism of the blue mould further breaks down fatty acids to form ketones, which give blue cheese a richer flavour and aroma.
Blue cheese is a nutrient-dense food that contains various vitamins, minerals, and natural compounds that are beneficial to health. It is rich in calcium, a nutrient necessary for optimal bone health, and adding it to your diet may help prevent bone-related health issues. Blue cheese also contains a substance called spermidine, which has been associated with improved heart health and increased longevity in studies on mice and rats. However, people should consume blue cheese in moderation due to its high fat, calorie, and sodium content.
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Blue cheese is high in sodium
Blue cheese is a delicious and nutritious food, but it is important to remember that it is high in sodium. While blue cheese has many health benefits, such as being rich in calcium, phosphorous, potassium, zinc, vitamin A, protein, and healthy fats, its high sodium content means it should be consumed in moderation.
Blue cheese is a type of cheese that is made from cow's, goat's, or sheep's milk and cured with cultures from the mold Penicillium. It typically has blue or gray veins and spots, and its distinctive odor and bold, tangy flavor are a result of the mold used in the curing process. This mold is called Penicillium roqueforti, and it is what gives blue cheese its unique characteristics.
Blue cheese is a good source of many essential nutrients. In addition to those listed above, blue cheese also contains vitamin K2, vitamin D, vitamin E, and bioactive peptides. These nutrients offer numerous health benefits, including improved bone, dental, and heart health, as well as potential protection against neurodegenerative disorders and certain types of cancer.
However, it is important to remember that blue cheese is high in sodium, and as such, it should be consumed in moderation. Excessive sodium intake can lead to increased water retention and raised blood pressure, which can be detrimental to overall health. Therefore, while blue cheese can be a tasty and nutritious treat, it should be enjoyed as part of a balanced diet that includes a variety of other foods to ensure optimal health.
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Frequently asked questions
Blue cheese contains 8.1 grams of fat per 1-ounce (28-gram) serving, which makes up 72% of its calories.
Of the 8.1 grams of fat, 5.3 grams are saturated fatty acids, 2.2 grams are monounsaturated fatty acids, and 0.6 grams are polyunsaturated fats.
Yes, blue cheese is high in fat compared to other cheeses. For example, it is higher in saturated fat than mozzarella, which is lower in sodium and calories than most cheeses.
Although blue cheese is high in saturated fat, which can increase the risk of heart disease, it also contains healthy fats and conjugated linoleic acid (CLA), which has been shown to protect against heart disease.
Yes, blue cheese is a good source of calcium, which is necessary for optimal bone health. It also contains vitamins A, D, E, and K, which are fat-soluble and best consumed with high-fat foods.
