Kamil Perry
Blue cheese dressing is a popular condiment in the US, often used as a salad dressing or dip for vegetables and chicken wings. While it has a strong, tangy taste, this is often mellowed out when combined with other ingredients like mayonnaise, sour cream, or yogurt. A serving of blue cheese dressing is typically 2 tablespoons, which contain about 130 to 140 calories, mostly from fat, with small amounts from carbohydrates and protein. But is blue cheese dressing high in sodium?
| Characteristics | Values |
|---|---|
| Sodium content | 250mg per serving (2 tablespoons or 30g) |
| % Daily Value | 11% |
| Calories | 130-140 per serving |
| Fat | Majority of calories come from fat |
| Carbohydrates | Low |
| Protein | Low |
| Vitamins | A, D, E, K |
| Health benefits | Good source of calcium, heart-healthy fats, and phosphorus; contains spermidine, which may have antioxidant and anti-inflammatory effects and promote cardiovascular health |
| Ingredients | Blue cheese, sour cream, mayonnaise, lemon juice, parsley, garlic powder, onion powder, cumin, soybean oil, buttermilk, egg yolk, sugar, salt, dried garlic, xanthan gum, natural flavor, mustard seed, yeast extract, lactic acid |
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What You'll Learn
- Blue cheese dressing contains 250mg of sodium per 2-tablespoon serving
- It's also a good source of calcium and phosphorus
- Blue cheese contains spermidine, which may slow ageing and improve heart health
- It's high in fat, but this helps absorb vitamins A, D, E, and K
- It's low in protein, but this can be improved by using Greek yoghurt
Blue cheese dressing contains 250mg of sodium per 2-tablespoon serving
Blue cheese dressing is a popular condiment in the US, often used as a salad dressing or dip for vegetables and Buffalo wings. A serving of blue cheese dressing is typically 2 tablespoons, which contain about 130 to 140 calories. Blue cheese dressing is a low-protein food, but when made with Greek yogurt as the base, the protein content may be higher. It is also low in carbohydrates.
The characteristic tangy taste of blue cheese comes from the fermentation process it undergoes. This process also produces good bacteria that are beneficial for the gut microbiome. Research has shown that the consumption of blue cheese dressing, due to its dairy content, is associated with a decreased risk of osteoporosis and hip fracture. Additionally, blue cheese contains a compound called spermidine, which is thought to have antioxidant and anti-inflammatory effects, promoting cardiovascular health.
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It's also a good source of calcium and phosphorus
Blue cheese is a good source of calcium and phosphorus, which are essential for maintaining strong and healthy bones. Calcium is a nutrient necessary for optimal bone health, and including it in your diet may help prevent bone-related health issues such as osteoporosis. Phosphorus, on the other hand, is linked to the amount of protein in the cheese, and it is important for bone and teeth health.
A 1-oz (28-g) serving of blue cheese made with whole milk provides a good amount of calcium. Additionally, blue cheese dressings, such as the Marzetti Signature Blue Cheese Salad Dressing, also contain calcium. A 2-tbsp (30g) serving of this dressing provides 2% of the daily value of calcium.
Cheddar cheese is another variety that is particularly rich in calcium, retaining about 80% of the calcium from milk, compared to 20% in soft cheeses. Cheddar cheese also contains phosphorus, with about 38% of the phosphorus in milk retained in the cheese.
While blue cheese and its derivatives are a good source of calcium and phosphorus, it is worth noting that they can also be high in sodium. Therefore, it is important to consume them in moderation, especially for those on a low-sodium diet.
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Blue cheese contains spermidine, which may slow ageing and improve heart health
Blue cheese dressing is a popular salad dressing that is rich and indulgent, often containing huge pieces of blue cheese. While it may be delicious, it is also high in sodium, with 250mg in a 30g serving.
Blue cheese contains spermidine, a polyamine compound that occurs naturally in human cells. Spermidine is a precursor to spermine, which is essential for the stability and integrity of body fluids. Concentrations of spermidine decline with age, but it can be obtained through diet. Foods such as hazelnuts, chicken liver, peas, and mushrooms are good sources of spermidine.
Research has shown that oral supplementation of spermidine in mice resulted in improved heart health and longevity. The mice in the study were also less likely to develop liver fibrosis and hepatocellular carcinoma, the most common form of liver cancer. The researchers, led by Leyuan Liu of Texas A&M University, found that the compound increased the lifespan of the mice by up to 25%.
While these studies have only been conducted on animals, they suggest that the spermidine found in blue cheese may have potential health benefits, including slowing ageing and improving heart health. Further studies are needed to determine the safety and efficacy of spermidine supplementation in humans, but it is an exciting area of research with potential implications for longevity and disease prevention.
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It's high in fat, but this helps absorb vitamins A, D, E, and K
Blue cheese dressing is a popular condiment in the US, often used as a salad dressing or dip for vegetables and chicken wings. While it is high in fat, this helps the body absorb vitamins A, D, E, and K. In addition, blue cheese contains a compound called spermidine, which is a natural polyamine that may slow ageing and promote cardiovascular health. Spermidine has antioxidant and anti-inflammatory effects, and a high intake is associated with a lower incidence of heart disease and reduced blood pressure.
Blue cheese dressing is also a good source of calcium and phosphorus, which are important for bone health and energy production. The fermentation process that blue cheese undergoes produces good bacteria that are beneficial for the gut microbiome. Research has shown that consuming fermented dairy products is linked to a reduced risk of metabolic disorders and improved gut health.
The majority of the calories in blue cheese dressing come from fat, with small amounts derived from carbohydrates and protein. When made with Greek yogurt as a base, the protein content may be higher. Blue cheese dressing is also low in carbohydrates and can be made with healthier ingredients such as yogurt or olive oil-based mayonnaise.
While blue cheese dressing may be high in fat, this fat content aids in the absorption of important vitamins, and the dressing also provides other health benefits, such as improved bone health and a reduced risk of metabolic disorders.
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It's low in protein, but this can be improved by using Greek yoghurt
Blue cheese dressing is a popular condiment in the US, often used as a salad dressing or dip for vegetables and chicken wings. While it is indeed high in sodium, it is also low in protein. A serving of blue cheese dressing, typically 2 tablespoons, contains about 130 to 140 calories, with the majority of these calories coming from fat. However, this can be improved by using Greek yoghurt as a base.
Greek yoghurt is a simple substitution that can increase the protein content of blue cheese dressing. While the dressing is typically made with a mixture of blue cheese, sour cream, and mayonnaise, using Greek yoghurt as the primary ingredient can provide a healthier alternative. This is because Greek yoghurt is a good source of protein, which is essential for muscle growth and repair. By substituting Greek yoghurt for some of the higher-fat ingredients, you can create a more balanced and nutritious dressing.
In addition to its low protein content, blue cheese dressing is often associated with high levels of sodium. This is due to the salt content in the blue cheese itself, as well as the addition of salt as a seasoning in the dressing. While sodium is necessary for maintaining fluid balance and nerve function in the body, excessive intake can lead to increased blood pressure and other health issues. Therefore, it is important to be mindful of sodium levels when consuming or preparing blue cheese dressing.
Despite its high sodium and low protein content, blue cheese dressing does offer some nutritional benefits. Firstly, it is a good source of calcium and phosphorus, which are important for bone health and energy production. Additionally, the fermentation process that blue cheese undergoes produces good bacteria that are beneficial for gut health and can contribute to a reduced risk of metabolic disorders. The dressing also contains heart-healthy fats and can help increase the consumption of vegetables, providing a balanced and nutritious option when used in moderation.
When preparing blue cheese dressing at home, consider using Greek yoghurt as a base to boost the protein content. Simply combine Greek yoghurt with crumbled blue cheese, a small amount of mayonnaise or sour cream, and your choice of seasonings. This modified recipe will result in a dressing that retains the signature tangy taste of blue cheese while providing a more balanced nutritional profile. Remember to enjoy blue cheese dressing in moderation and as part of a varied and balanced diet to maximise its health benefits.
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Frequently asked questions
Yes, blue cheese dressing is high in sodium. A 2-tablespoon serving of blue cheese dressing contains about 250mg of sodium, which equates to 11% of the daily recommended value.
Blue cheese dressing is made by mixing blue cheese with sour cream, mayonnaise, and a variety of flavors and spices such as lemon juice, parsley, garlic powder, onion powder, or cumin.
While blue cheese dressing is high in fat and sodium, it also has some health benefits. It is a good source of calcium and phosphorus, which are important for bone health. It also contains a compound called spermidine, which is thought to have antioxidant and anti-inflammatory effects, promote cardiovascular health, and reduce the risk of metabolic disorders.
A 2-tablespoon serving of blue cheese dressing contains about 130 to 140 calories, with the majority of these calories coming from fat.
Blue cheese dressing can be easily made at home with a few simple ingredients, but the store-bought version may have a more indulgent and rich flavor due to the larger pieces of blue cheese used in commercial preparations.
