Is Blue Cheese Good for You? Health Benefits Explained

Blue cheese: a culinary delight or a nutritional foe? This pungent, moldy cheese has sparked debates among food enthusiasts and health-conscious individuals. While some swear by its unique flavor and rich history, others approach it skeptically, questioning its impact on health. Is blue cheese a hidden gem in the world of nutrition, or should it be regarded as a guilty pleasure? 

In this exploration, we delve into the nutritional qualities of blue cheese, examining its potential benefits and drawbacks, aiming to shed light on this age-old question and provide you with a well-rounded perspective. 

So, buckle up and embark on this journey through the world of blue cheese, where we separate fact from fiction, uncovering the truth about its impact on your well-being.

What Is Blue Cheese?

Blue cheese is a type of cheese known for its distinctive blue or green veins, which are created by the presence of mold within the cheese. The mold used in blue cheese production is called Penicillium roqueforti, named after Roquefort, the French town where the first blue cheese was made.

Blue cheese belongs to a family that includes popular varieties like Roquefort, Gorgonzola, Danablu, and Blue Stilton. Some assume that the consumption of blue cheese might be related to the “French Paradox,” where the French population enjoys a relatively low occurrence of heart disease despite a diet high in saturated fats. However, this connection has not been conclusively proven.

How It Is Made

Blue cheese undergoes a unique production process that results in the development of its characteristic blue-green veins. The Penicillium roqueforti mold is added to the cheese during the early stages of cheesemaking.

As the cheese matures, cheesemongers employ a technique called “needling,” which involves piercing the cheese wheels with tiny needles to create small, protected holes for the mold to thrive. These holes provide the necessary oxygen for the mold to grow and develop the visually striking veins present in the final product.

Market Forms

Blue cheese is available in various market forms, including whole wheels, wedges, and crumbles. Some of the most popular blue cheese varieties include:

• Roquefort: A creamy and tangy cheese with a strong flavor profile, produced in France.
• Gorgonzola: An Italian blue cheese that comes in both a milder, creamier version called “dolce” and a more pungent, crumbly version called “piccante” or “mountain.”
• Danablu: Also known as Danish Blue, this cheese features a milder, creamier taste and a less pungent aroma than some other blue cheeses.
• Blue Stilton: An English blue cheese with a crumbly texture and rich, complex flavor.

Ways of preparation

Blue cheese is a versatile ingredient that can be used in various culinary applications. Some popular ways to use blue cheese in cooking include:

• Salad dressings: Combine blue cheese with ingredients like buttermilk, sour cream, and vinegar for a tangy, creamy dressing.
• Sauces: Melted blue cheese can add depth and richness to pasta sauces, particularly those with a cream base.
• Toppings: Crumble blue cheese over oven-baked dishes or roasted vegetables for added flavor and texture.
• Dips: Create a delicious and indulgent dip by mixing blue cheese with cream cheese, sour cream, or yogurt.

Though blue cheese is known for its bold and pungent taste, it can be enjoyed in moderation for its unique flavors and potential health benefits, such as being a good source of calcium, protein, and important vitamins.

Nutrition Information

Here’s the nutrition information for Blue Cheese (per 1 oz / 28.35 g serving):

• Water: 12 g
• Energy: 100 kcal
• Protein: 6.07 g
• Fat: 8.14 g
• Carbohydrate: 0.663 g
• Calcium: 150 mg
• Iron: 0.088 mg
• Magnesium: 6.52 mg
• Phosphorus: 110 mg
• Potassium: 72.6 mg
• Sodium: 326 mg
• Zinc: 0.754 mg

Blue cheese provides a moderate amount of protein, with 6.07 grams per ounce, which can be beneficial for muscle maintenance and repair. The cheese also contains calcium, essential for maintaining strong bones and teeth, with 150 milligrams per serving.

Additionally, blue cheese supplies some amounts of iron, phosphorus, potassium, and zinc, which play important roles in various bodily functions.

However, it’s important to note that blue cheese is relatively high in fat, with 8.14 grams per serving. Blue cheese is also relatively high in sodium, providing 326 milligrams per serving, which may be a concern for individuals on sodium-restricted diets or those with hypertension.

Health Benefits

Blue cheese, despite its bold flavor and unique characteristics, offers several potential health benefits. Here are some notable ones:

Nutrient-rich

Blue cheese is a good source of essential nutrients such as protein, calcium, phosphorus, and zinc. These nutrients are vital for maintaining strong bones, supporting muscle function, and promoting overall health.

Probiotic properties

Blue cheese, like other fermented foods, contains beneficial bacteria that can act as probiotics. Probiotics help promote a healthy gut microbiome, supporting digestion, nutrient absorption, and immune function.

Calcium for bone health

Blue cheese is rich in calcium, which is crucial for maintaining strong bones and teeth. Adequate calcium intake is important throughout life to reduce the risk of osteoporosis and related bone diseases.

Protein for muscle health

Blue cheese provides a decent amount of protein per serving. Protein is essential for building and repairing tissues, supporting muscle strength, and aiding in various metabolic processes.

Antioxidant potential

Blue cheese contains compounds with antioxidant properties, such as phenolics and peptides. Antioxidants help protect the body against oxidative stress and reduce the risk of chronic diseases like heart disease and certain types of cancer.

Pros and Cons

Blue cheese is a popular dairy product with a distinctive taste and odor, known for its beneficial and potentially harmful effects on health. In this section, we will explore the pros and cons of consuming blue cheese.

Pros of eating blue cheese

• Nutrient content. Blue cheese provides essential nutrients such as protein, calcium, phosphorus, and vitamins like vitamin A and vitamin B12. These nutrients contribute to bone health, muscle function, and overall well-being.
• Probiotic potential. Blue cheese, as a fermented food, contains beneficial bacteria that can act as probiotics, promoting a healthy gut microbiome and aiding in digestion and immune function.
• Antioxidant properties: Blue cheese contains compounds with antioxidant properties, such as phenolics, which help protect the body against oxidative stress and potentially reduce the risk of chronic diseases.
• Culinary versatility. Blue cheese’s unique and bold flavor adds depth and richness to various dishes. It can be used in salads, dressings, sauces, and as a standalone cheese on charcuterie boards, enhancing the taste and enjoyment of meals.

Cons of eating blue cheese

• High in fat. Blue cheese is relatively high in fat content, which can contribute to calorie intake and may pose concerns for individuals trying to manage their weight or maintain a low-fat diet.
• Sodium content. Blue cheese is typically high in sodium, which can be problematic for individuals on sodium-restricted diets or those with conditions like high blood pressure. Monitoring sodium intake is crucial for maintaining heart health.
• Potential allergies or sensitivities. Some individuals may be allergic to or have sensitivities to mold or certain components found in blue cheese. It’s important to be aware of any adverse reactions and consult with a healthcare professional if needed.
• Lactose intolerance. Blue cheese, like other dairy products, contains lactose. People with lactose intolerance may experience digestive discomfort if they consume blue cheese or other lactose-containing foods.
• Bacterial contamination risk. As blue cheese is made through a process involving mold and aging, there is a slight risk of bacterial contamination. It is crucial to handle and store blue cheese properly to minimize the risk of foodborne illnesses.

Scientific Studies

Blue cheese, known for its distinct taste and aroma, offers various health benefits, including being a good source of protein and essential nutrients. In particular, the mold and bacteria cultures in blue cheese contribute to its unique properties.

One study in December 2012 highlights the potential of blue cheeses in reducing the risk of cardiovascular disease, thanks to the secondary metabolites found in Penicillium roqueforti.

Additionally, some studies have investigated the role of dairy products, such as blue cheese, in lowering blood pressure. These studies suggest that angiotensin-converting enzymes-inhibiting bioactive peptides contribute to blood pressure regulation. However, experts advise caution when interpreting the results of these studies.

There is one study that investigated different populations of a fungus called Penicillium roqueforti, which is used to make blue cheese. The researchers found that the specific population of the fungus used impacts the appearance, flavor, and aroma of the cheese.

Strains from the population used for Roquefort cheese produced cheeses with a higher blue color percentage and more compounds responsible for the distinct flavor and aroma of blue cheese. These strains also led to lower water content in the cheese, which helps prevent spoilage.

Overall, this study highlights how human selection and domestication of the fungus have influenced the characteristics of blue cheese.

What Do Health Experts Say

Enjoy blue cheese in moderation – as part of a well-balanced diet. Its protein and nutrient content can be beneficial, but it’s essential to be mindful of the fat and sodium content. Pairing blue cheese with a variety of nutrient-dense foods such as fresh vegetables and whole grains can help create a more balanced meal while still savoring the distinct flavors that blue cheese offers.

Blue cheese can be a nutritious addition to one’s diet, providing essential nutrients and offering potential health benefits. However, moderation is crucial, as blue cheese is also high in calories and sodium. People with allergies or intolerances to mold or dairy should avoid blue cheese and consult a healthcare professional for dietary advice.

Individuals with lactose intolerance, allergies related to milk proteins, or sensitivity to mold should be cautious about consuming blue cheese, as it might cause digestive issues or allergic reactions.

Thus, blue cheese has both advantages and disadvantages when it comes to health. While it is an excellent source of calcium, protein, and some healthy fats, its high levels of sodium, saturated fats, and cholesterol are important factors to consider. For cheese lovers, it is likely best to enjoy blue cheese in moderation to maintain a balanced diet.

Who Should Avoid It?

There are certain individuals who may need to avoid or limit their consumption of blue cheese due to various health concerns. 

People with lactose intolerance

Those with lactose intolerance can experience digestive discomfort when consuming dairy products like blue cheese. Although the lactose content in blue cheese is typically lower than in other dairy products due to the aging process, it is still present and can cause symptoms in some individuals.

People with allergies

Allergies can also make blue cheese off-limits. People allergic to penicillin should avoid blue cheese, as it contains traces of mold related to penicillin. Additionally, individuals with a dairy allergy should entirely avoid blue cheese and other milk-based products unless they can find dairy-free alternatives. If you suspect an allergy to milk, consult with a healthcare provider for testing and evaluation.

People with kidney disease

Individuals with kidney disease need to monitor their sodium intake, and blue cheese tends to be high in sodium. Consuming excessive amounts of sodium can worsen kidney function, so it’s essential for people with kidney disease to be cautious with foods like blue cheese.

People with joint inflammation

Joint inflammation, such as arthritis, can be aggravated by consuming certain trigger foods. While there isn’t clear evidence linking blue cheese to joint inflammation, it is always a good idea for individuals suffering from this condition to listen to their bodies and avoid foods that seem to worsen their symptoms.

Alternatives

If you enjoy the bold flavor of blue cheese but are concerned about its potential health drawbacks, there are several alternatives to consider. Many other dairy products offer similar textures and flavors while providing different nutritional profiles.

• Feta cheese. Feta cheese is a popular alternative to blue cheese, known for its tangy and salty flavor. It is made from sheep’s milk or a combination of sheep’s and goat’s milk. Feta has a crumbly texture and adds a delicious savory element to salads, sandwiches, and Mediterranean dishes.
• Goat cheese. Goat cheese, also known as chèvre, is a versatile and creamy cheese that can be a good substitute for blue cheese. It has a distinct flavor, often described as tangy or slightly tart. Goat cheese is available in various forms, from soft and spreadable to firmer aged varieties. It pairs well with fruits, salads, and can be used in both savory and sweet dishes.
• Camembert cheese. Camembert is a soft, creamy cheese with a mild and buttery flavor. While it doesn’t have the characteristic blue veins of blue cheese, it offers a rich and indulgent taste. Camembert can be enjoyed on its own, spread on crackers or bread, or used in recipes that call for a creamy cheese.
• Gouda Cheese. Gouda is a semi-hard cheese with a smooth and creamy texture. It has a mild and slightly nutty flavor, making it a versatile choice as a blue cheese alternative. Gouda can be sliced, melted, or grated, and it works well in sandwiches, burgers, and cheese platters.

If you’re looking for non-cheese alternatives to mimic the flavor and texture of blue cheese, here are some options:

• Nut-based creams. Cashew or almond-based creams can be used as a creamy alternative to blue cheese. These creams can be made by blending soaked nuts with water, lemon juice, and seasonings. The resulting creamy texture can be used as a spread or a dressing in salads, sandwiches, or pasta dishes.

• Tofu-based dressings. Silken tofu can be blended with ingredients like vinegar, lemon juice, nutritional yeast, and herbs to create a tangy and creamy dressing that can resemble the flavor profile of blue cheese. This dressing can be used in salads or as a dip for vegetables.
• Nutritional yeast. Nutritional yeast has a cheesy and nutty flavor, making it a popular choice as a cheese substitute. Sprinkling nutritional yeast on dishes like salads, roasted vegetables, or popcorn can provide a savory and slightly tangy taste reminiscent of blue cheese.
• Tahini. Tahini, which is made from ground sesame seeds, can add a creamy and nutty flavor to dishes. It can be used in dressings, dips, or sauces to provide a rich and savory element similar to blue cheese.

Conclusion

Blue cheese offers several health benefits. Its high calcium content contributes to healthier bone density, potentially helping to prevent bone-related health issues. Additionally, the distinct mold and bacteria cultures in blue cheese have been linked to reduced chances of cardiovascular disease, thanks to the secondary metabolites found in Penicillium roqueforti.

Aside from these health benefits, blue cheese also contains anti-inflammatory properties and may help to control blood pressure and prevent cholesterol buildup. Despite these positive aspects, it’s important to note that blue cheese is high in saturated fat, which may pose risks if consumed excessively. Moderation is key when incorporating blue cheese into one’s diet.

Incorporating blue cheese into a balanced diet provides health benefits without overshadowing other nutritional needs. By keeping consumption moderate and enjoying it as part of a varied and balanced diet, blue cheese can be a flavorful and nutritious addition to one’s menu.

FAQ

Does blue cheese help maintain bone health?

Blue cheese is high in calcium, a crucial nutrient for optimal bone health. Including it in one’s diet may contribute to preventing bone-related health issues. Calcium deficiency has been linked to increased susceptibility to fractures and osteoporosis, so consuming calcium-rich foods like blue cheese can be beneficial.

What are some potential drawbacks of consuming blue cheese?

While blue cheese offers several health benefits, it is also high in fat, salt, and cholesterol. Thus, like other dairy products, moderation is key when consuming blue cheese. Enjoying it in small quantities can help ensure that one receives its health benefits without increasing the risk of excessive weight gain or elevated cholesterol levels.

Are there any risks associated with eating blue cheese?

Blue cheese is typically safe for most people to consume. However, those who are allergic to mold or have a compromised immune system should exercise caution. Due to the presence of certain mold strains in blue cheese, eating too much may cause undesirable reactions.

Pregnant individuals should also avoid blue cheese, as it may contain a bacteria called listeria, which poses a risk to the unborn baby.

How should blue cheese be stored?

Blue cheese should be stored properly to maintain its flavor and prevent spoilage. It is best stored in airtight containers or wrapped tightly in plastic wrap or foil. Keep it in the refrigerator at a temperature between 35 to 40°F (2 to 4°C). Remember to store blue cheese separately from other foods to prevent flavor transfer.

Can blue cheese be used in cooking?

Absolutely! Blue cheese is a versatile ingredient in cooking. It can be crumbled and added to salads, used as a topping for burgers or steaks, melted into sauces or dips, and incorporated into various recipes to add a tangy and savory flavor. It pairs well with fruits, nuts, and honey, making it a popular choice for cheese platters and appetizers.

References

1. Beto, Judith A. “The Role of Calcium in Human Aging.” Clinical Nutrition Research, vol. 4, no. 1, 2015, p. 1, www.ncbi.nlm.nih.gov/pmc/articles/PMC4337919/, https://doi.org/10.7762/cnr.2015.4.1.1. Accessed 24 May 2023.
2. Caron, Thibault, et al. “Strong Effect of Penicillium Roqueforti Populations on Volatile and Metabolic Compounds Responsible for Aromas, Flavor, and Texture in Blue Cheeses.” International Journal of Food Microbiology, vol. 354, Sept. 2021, p. 109174, https://doi.org/10.1016/j.ijfoodmicro.2021.109174. Accessed 24 Mar. 2022.
3. Cormick, Gabriela, and Jose M Belizán. “Calcium Intake and Health.” Nutrients, vol. 11, no. 7, 15 July 2019, p. 1606, www.ncbi.nlm.nih.gov/pmc/articles/PMC6683260/  https://doi.org/10.3390/nu11071606.
4. Dekker, Louise H., et al. “Cheese and Healthy Diet: Associations with Incident Cardio-Metabolic Diseases and All-Cause Mortality in the General Population.” Frontiers in Nutrition, vol. 6, 17 Dec. 2019, https://doi.org/10.3389/fnut.2019.00185.
5. Hashem, K. M., et al. “Cross-Sectional Survey of Salt Content in Cheese: A Major Contributor to Salt Intake in the UK.” BMJ Open, vol. 4, no. 8, 6 Aug. 2014, pp. e005051–e005051, www.ncbi.nlm.nih.gov/pmc/articles/PMC4139634/, https://doi.org/10.1136/bmjopen-2014-005051. Accessed 24 May 2023.
6. Hermans, Wesley J H, et al. “Cheese Ingestion Increases Muscle Protein Synthesis Rates Both at Rest and during Recovery from Exercise in Healthy, Young Males: A Randomized Parallel-Group Trial.” The Journal of Nutrition, 10 Jan. 2022, https://doi.org/10.1093/jn/nxac007. Accessed 24 May 2023.
7. National Institutes Of Health. “Office of Dietary Supplements – Iron.” Nih.gov, 5 Apr. 2022, ods.od.nih.gov/factsheets/Iron-Consumer/.
8. National Institutes of Health. “Office of Dietary Supplements – Potassium.” Nih.gov, 2016, ods.od.nih.gov/factsheets/Potassium-Consumer/.
9. —. “Office of Dietary Supplements – Zinc.” Nih.gov, 2016, ods.od.nih.gov/factsheets/Zinc-Consumer/.
10. Nilsen, Rita, et al. “Effect of a Cheese Rich in Angiotensin-Converting Enzyme-Inhibiting Peptides (Gamalost®) and a Gouda-Type Cheese on Blood Pressure: Results of a Randomised Trial.” Food & Nutrition Research, vol. 60, no. 1, Jan. 2016, p. 32017, https://doi.org/10.3402/fnr.v60.32017. Accessed 24 May 2023.
11. “Office of Dietary Supplements – Phosphorus.” Nih.gov, 2017, ods.od.nih.gov/factsheets/Phosphorus-Consumer/.
12. Parvez, S., et al. “Probiotics and Their Fermented Food Products Are Beneficial for Health.” Journal of Applied Microbiology, vol. 100, no. 6, June 2006, pp. 1171–1185, https://doi.org/10.1111/j.1365-2672.2006.02963.x.
13. Petyaev, Ivan M., and Yuriy K. Bashmakov. “Could Cheese Be the Missing Piece in the French Paradox Puzzle?” Medical Hypotheses, vol. 79, no. 6, Dec. 2012, pp. 746–749, https://doi.org/10.1016/j.mehy.2012.08.018. Accessed 24 May 2023.
14. Ropars, Jeanne, et al. “Blue Cheese-Making Has Shaped the Population Genetic Structure of the Mould Penicillium Roqueforti.” PLOS ONE, vol. 12, no. 3, 1 Mar. 2017, p. e0171387, https://doi.org/10.1371/journal.pone.0171387.
15. Stobiecka, Magdalena, et al. “Antioxidant Activity of Milk and Dairy Products.” Animals, vol. 12, no. 3, 20 Jan. 2022, p. 245, https://doi.org/10.3390/ani12030245. Accessed 24 May 2023.
16. Szilagyi, Andrew, and Norma Ishayek. “Lactose Intolerance, Dairy Avoidance, and Treatment Options.” Nutrients, vol. 10, no. 12, 15 Dec. 2018, p. 1994, https://doi.org/10.3390/nu10121994.
17. USDA. “Blue Cheese (per 1 Oz / 28.35 G Serving).” FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/172175/nutrients. Accessed 23 May 2023.
18. Wu, Guoyao. “Dietary Protein Intake and Human Health.” Food & Function, vol. 7, no. 3, 2016, pp. 1251–1265, pubs.rsc.org/en/content/articlelanding/2016/FO/C5FO01530H, https://doi.org/10.1039/c5fo01530h.
19. Żukiewicz-Sobczak, Wioletta A. “The Role of Fungi in Allergic Diseases.” Advances in Dermatology and Allergology, vol. 1, 2013, pp. 42–45, https://doi.org/10.5114/pdia.2013.33377.

Next, check out some recent reviews you might find useful:

Is Swordfish Good for You?

Is White Wine Good For You?

Is Spinach in a Can Good for You? 

Is Head and Shoulders bad for you?