Randy Chandler
Salads are often associated with healthy eating, but the type of dressing added can significantly impact the overall nutritional value. Blue cheese is a popular salad dressing, but it is high in fat, with one source stating that a house salad with blue cheese dressing contains 76% fat. While fat-free salad dressings are available, some studies suggest that consuming a small amount of fat with vegetables helps the body absorb carotenoids more efficiently. Blue cheese contains saturated fat, which aids nutrient absorption, and also provides calcium and phosphorus, which are important for bone health.
| Characteristics | Values |
|---|---|
| High in fat | Yes |
| Fat type | Saturated fat, monounsaturated fat, polyunsaturated fat |
| Fat-soluble vitamins | Vitamins A, D, E, and K |
| Calories | 130-140 calories per serving (2 tablespoons) |
| Macronutrient breakdown | 18% carbs, 76% fat, and 6% protein |
| Other nutrients | Calcium, phosphorus, cholesterol |
| Health benefits | Decreased risk of osteoporosis and hip fracture, potential cardiovascular health benefits |
| Taste | Strong, tangy |
Explore related products
What You'll Learn
Blue cheese is a source of saturated fat
When consumed in moderation, blue cheese can be a tasty and nutritious addition to a salad. It is important to note that while fat-free salad dressings are available, a recent study from Purdue University suggests that including a small amount of fat in your salad dressing can be beneficial. This is because the presence of fat helps the body absorb carotenoids and other fat-soluble vitamins from the vegetables more efficiently. Therefore, a small amount of blue cheese dressing can enhance the nutritional value of your salad.
The majority of calories in blue cheese dressing come from fat, with smaller contributions from carbohydrates and protein. A serving of blue cheese dressing, typically two tablespoons, contains approximately 130 to 140 calories. While blue cheese is a source of saturated fat, it is also a good source of calcium and phosphorus, which are important for maintaining bone health. Additionally, the dairy content in blue cheese may contribute to a decreased risk of osteoporosis and hip fractures.
When choosing a blue cheese dressing, it is worth considering the other ingredients used in the recipe. Some brands may use soybean oil as the main fat source, which is primarily polyunsaturated. Alternatively, you can make your own blue cheese dressing at home by combining blue cheese with sour cream, mayonnaise, and various spices and flavourings such as lemon juice, garlic powder, or cumin. By making your own dressing, you can control the amount and type of fat included, ensuring it aligns with your dietary preferences and health goals.
Blue Cheese and Anchovies: What's the Connection?
You may want to see also
Salads with blue cheese can be low-carb
When making a blue cheese salad, you can include various vegetables, such as lettuce, cucumber, radishes, and green onions. You can also add proteins like chicken, shrimp, or eggs to make it a more filling meal.
To keep the salad low-carb, it's best to make your own blue cheese dressing. Store-bought dressings often contain additives, preservatives, and sugars that can increase the carb count. Making your own dressing allows you to control the ingredients and keep the carb content low.
A basic blue cheese dressing can be made by mixing sour cream, mayonnaise, and almond milk or milk. You can also add in blue cheese crumbles, lemon juice, and fresh herbs like parsley, chives, or dill for extra flavour. If you prefer a lighter dressing, you can use low-fat mayo and Greek yogurt instead of sour cream.
By choosing the right ingredients and making your own dressing, you can enjoy a delicious and healthy blue cheese salad that fits within a low-carb diet.
Blue Cheese: How Long Does It Last?
You may want to see also
Blue cheese contains heart-healthy fats
While a salad with blue cheese dressing is high in fat, blue cheese contains heart-healthy fats. Blue cheese dressing typically contains a mixture of blue cheese, sour cream, mayonnaise, and a variety of flavours and spices.
Blue cheese contains mostly saturated fat, which helps with nutrient absorption. However, it is dose-dependent, meaning you have to consume more of the dressing to absorb more carotenoids, so it is important to balance this against the negative effects of consuming too much saturated fat.
According to a study from Purdue University, published in the journal Molecular Nutrition & Food Research, it is important to eat some fat with vegetables so that the body can more efficiently absorb carotenoids. The study's lead author, Mario Ferruzzi, explains that it is important to eat some fat with veggies so that your body can more efficiently absorb the carotenoids in the vegetables.
Blue cheese dressing is a good source of calcium and phosphorus, which are important minerals for bone and teeth health. Research shows that consumption of dairy products like cheese, yoghurt, or sour cream, which are all ingredients in blue cheese dressing, is associated with a decreased risk of osteoporosis and hip fracture.
Blue cheese also contains a compound called spermidine, a natural polyamine that is thought to slow the ageing process and promote cardiovascular health. Spermidine has an antioxidant and anti-inflammatory effect, and a high intake is associated with a lower incidence of heart disease and a decrease in blood pressure.
Checkers' Blue Cheese: A Tasty Treat or Missed Opportunity?
You may want to see also
Explore related products
Blue cheese dressing is high in calories
Blue cheese dressing is a popular salad condiment, often used to add flavour to vegetables and salads. While it is a tasty addition to a meal, blue cheese dressing is high in calories, with a single serving containing up to 140 calories.
Calorie Breakdown
A single serving of blue cheese dressing is typically 2 tablespoons. In this serving, there are around 130 to 140 calories, with the majority of these calories coming from fat. Carbohydrates and proteins contribute a minimal amount of calories. For example, a house salad with blue cheese dressing contains 280 calories, 76% of which are from fat.
Health Benefits
Despite being high in calories, blue cheese dressing does have some health benefits. It is a good source of calcium and phosphorus, which are important for bone health and energy production. It also contains heart-healthy fats and saturated fats, which can help to lower the risk of heart disease and decrease blood pressure.
Reducing Calories
If you are looking to reduce the number of calories in your blue cheese dressing, you can try making your own at home. By using a mixture of blue cheese, sour cream, and Greek yogurt as a base, you can control the amount of fat and calories in your dressing. You can also add in some avocado, which will give you a creamy texture and healthy monounsaturated fats.
Additionally, you can look for reduced-fat or fat-free options, which are available from some commercial salad dressing companies. These options can help you reduce the number of calories in your dressing while still enjoying the flavour of blue cheese.
Blue Cheese Fillet Mignon: Cooking a Decadent Steak
You may want to see also
Fat-free blue cheese dressing is available
While blue cheese is known for its high fat content, there are now fat-free blue cheese dressing options available on the market. These options are perfect for those who are conscious of their fat intake or have dietary restrictions.
Wish-Bone, for example, offers a Fat Free Chunky Blue Cheese Dressing that is highly reviewed for its taste and affordability. With chunks of real, aged blue cheese and classic seasoning, this dressing is a great way to add flavour to your salad without the fat. It is a good option for those on a budget, as it is typically priced at around $3. However, it may be difficult to find this product in grocery stores, and it is often only available through online retailers like Amazon.
Walden Farms also offers a Bleu Cheese Zero Calorie Dressing that is calorie-free, fat-free, sugar-free, cholesterol-free, gluten-free, and kosher. This dressing provides a cool and tangy twist to your salad, chicken, or wings. While it may be harder to find affordable fat-free options in grocery stores, online platforms like Amazon offer a wider range of choices.
It is important to note that while fat-free options are available, including some fat in your dressing can be beneficial. According to a study from Purdue University, published in the journal Molecular Nutrition & Food Research, eating salads with dressings containing saturated, monounsaturated, or polyunsaturated fats can aid in the absorption of carotenoids from vegetables. Additionally, including fat in your dressing ensures that your salad is high enough in calories to be satisfying as a meal.
Blue Cheese vs Roquefort: What's the Real Difference?
You may want to see also
Frequently asked questions
Yes, blue cheese contains mostly saturated fat. A house salad with blue cheese dressing has a macronutrient breakdown of 18% carbs, 76% fat, and 6% protein.
According to a study from Purdue University, it is important to eat some fat with your veggies so that your body can more efficiently absorb the carotenoids in the vegetables.
Avocado, nuts, and seeds are great ways to add monounsaturated fats to a salad.
Yes, commercial salad dressing companies offer reduced-fat or fat-free varieties of blue cheese dressing.
Ranch dressing uses soybean oil as the main fat, making it high in polyunsaturated fat.
