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Is Blue Cheese Good For Weight Loss Or Fattening?

This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT

Choosing the right foods when trying to lose weight can be a challenge. What about blue cheese, is it good for weight loss or fattening?

Blue cheese is the collective name for different cheeses made from cow, goat, or sheep milk. Typical are the blue and grey veins throughout the cheese.

Exact nutrition values can vary from type to type but one example can show how good or bad blue cheese is for weight loss. Blue cheese is a cheese relatively low in lactose.

Blue cheese is a rather high-calorie cheese. On the other hand, these calories are mostly of the weight loss friendly kind. That means some blue cheese can benefit weight loss but you have to see for your individual situation exactly how much.

Find out the nutritional details of blue cheese to see whether this food deserves a place in your weight loss diet.

Micronutrients in blue cheese

The first thing to look at is the amount of micronutrients in blue cheese.

Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.

100 grams of blue cheese provides you with approximately (1):

  • Sodium: 58% of the DV (Daily Value)
  • Calcium: 53% of the DV
  • Phosphorus: 39% of the DV
  • Riboflavin: 22% of the DV
  • Selenium: 21% of the DV
  • Vitamin B12: 20% of the DV
  • Zinc: 18% of the DV
  • Vitamin B5: 17% of the DV
  • Vitamin A: 15% of the DV

And some other vitamins and minerals in less significant amounts. That’s a good amount of vitamins and minerals per 100 grams compared to a lot of other foods.

One thing you do have to keep in mind that overdoing it with certain vitamins and minerals is not good either. In the case of blue cheese the main mineral to keep in mind is sodium.

Consuming too much sodium may have negative side effects. If you already get a lot of sodium from your current diet adding blue cheese on top of that might not be a smart idea.

Micronutrients in blue cheese

Protein in blue cheese for weight loss

Another part of food that can help you on your weight loss journey is the amount of protein in it.

Blue cheese contains about 21.4 grams of protein per 100 grams. To compare, there are about 25.4 grams per 100 grams in salmon (2).

Blue cheese is a good source of protein per 100 grams compared to most foods. That being said, if you look at the cheeses highest in protein, there are a few cheeses even higher in protein. It all depends on what you compare with.

Protein is considered to be the most filling of the 3 macronutrients. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.

Eating enough protein will also help you prevent muscle loss. Since muscle helps you burn extra calories throughout the day this is a big plus for protein and blue cheese for weight loss.

Do keep in mind that overdoing it with protein isn’t good either.

Does blue cheese make you lose or gain weight?

You still need a final piece of the puzzle. The amount of calories in blue cheese.

Blue cheese contains around 353 calories per 100 grams. 9 of these calories come from carbohydrates (2.3 g per 100 grams).

Blue cheese is not one of the lowest carb cheeses but it is still generally suited for low carb diets like the keto diet.

The amount of calories in blue cheese is high compared to most whole foods. Even compared to other cheeses blue cheese is a high-calorie cheese per 100 grams which puts it rather low on the list of the best cheeses for weight loss.

On the other hand, most of these calories come from fats and protein which are both considered filling. Consuming enough protein is also important for weight loss.

Even with that in mind, there are better protein sources for weight loss. If you are already consuming enough protein, foods like vegetables and fruits may be an even better choice for weight loss.

Blue cheese is certainly not the worst food in the world for weight loss but if you struggle a lot with overeating calories you might want to choose other foods.

Certain people want to avoid blue cheese altogether because of lactose and dairy intolerance problems.

Different ways to eat blue cheese

You can eat blue cheese in different ways, some combinations are better than other when it comes to losing weight.

Some healthy ways to eat blue cheese are on its own, as a snack or with other healthy ingredients in for example a walnut salad.

If you want to lose weight you mainly want to avoid blue cheese in combination with dishes like pasta, lasagna, and pizza.

Most sauces and dressings with blue cheese are also not preferable when trying to lose weight.


Matt Claes

Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.