Subtotal $0.00
Shop Now
Blue cheese is cheese ripened with the blue-green mold Penicillium roqueforti, named in the FDA blue cheese standard, which grows in veins through the paste and gives the cheese its sharp, salty, tangy flavor. In USDA FoodData Central data an ounce of blue cheese has about 100 calories, 6 grams of protein, 12% of the Daily Value for calcium and 14% for sodium, so it is one of the saltier common cheeses. The mold is added on purpose and is part of the food. This guide covers blue cheese nutrition, how the veins form, how it compares with Roquefort, and what FDA and CDC say about soft cheese and Listeria.
Peptide Labs does not sell blue cheese or other cheese. This article is general nutrition information, not medical advice.
Key Takeaways
- USDA SR Legacy lists one ounce of blue cheese at 100 calories, 6.1 grams of protein and 5.3 grams of saturated fat.
- Per ounce, USDA lists blue cheese with 325 milligrams of sodium, 14% of the Daily Value.
- The FDA standard for blue cheese (21 CFR 133.106) defines it by the mold Penicillium roquefortii.
- Roquefort is a sheep's milk blue cheese; per ounce USDA lists it with more sodium than generic blue.
- CDC lists blue-veined cheese made from unpasteurized milk as a riskier food in pregnancy.
- A crumbled cup adds up fast: USDA lists 1,547 milligrams of sodium in one cup.
What makes blue cheese blue
The FDA standard of identity for blue cheese (21 CFR 133.106) says it is characterized by the presence of bluish-green mold, Penicillium roquefortii (the spelling the regulation uses), throughout the cheese. Under that standard, spores of the mold are added while the curd is placed in forms, the shaped cheese is salted, and then perforations are made in it so air can reach the inside; the cheese is held cool and humid until the mold grows along those channels. The standard requires blue cheese to be at least 60 days old, with at least 50% milkfat in the solids and at most 46% moisture. It also permits blue or green color to neutralize the natural yellow color of the curd.
Genome studies show how specialized this mold is. Dumas and colleagues (2020) found that Penicillium roqueforti was domesticated twice: an older population is used for Roquefort, and a single clonal lineage from a more recent domestication is associated with the other blue cheeses studied around the world. Many named blue cheese styles exist, and each has its own milk, texture and salt level, so read the label of the one you choose.
Is blue cheese mold the same as mold on old food?
No. The veins in blue cheese are a specific, intended culture that is part of the regulated definition of the cheese. Unplanned growth on cheese or other food is not what that standard describes, and this article does not cover it. If a blue cheese smells or looks wrong compared with how it was sold, do not taste it to check.
Blue cheese values per ounce, from USDA data
The table shows USDA SR Legacy values for one ounce (28.35 g) of blue cheese next to Roquefort, brie and whole-milk mozzarella. Percent Daily Values use the FDA reference amounts printed on food labels. Blue cheese sits in the middle of the cheese range for calories, near the top for sodium, and provides a solid share of calcium and phosphorus.
| Per 1 oz (USDA SR Legacy) | Blue (FDC 172175) | Roquefort (FDC 171250) | Brie (FDC 172177) | Mozzarella, whole milk (FDC 170845) |
|---|---|---|---|---|
| Calories | 100 | 105 | 95 | 85 |
| Protein | 6.1 g (12% DV) | 6.1 g (12% DV) | 5.9 g (12% DV) | 6.3 g (13% DV) |
| Total fat | 8.2 g (10% DV) | 8.7 g (11% DV) | 7.9 g (10% DV) | 6.3 g (8% DV) |
| Saturated fat | 5.3 g (26% DV) | 5.5 g (27% DV) | 4.9 g (25% DV) | 3.9 g (20% DV) |
| Cholesterol | 21 mg (7% DV) | 26 mg (9% DV) | 28 mg (9% DV) | 22 mg (7% DV) |
| Sodium | 325 mg (14% DV) | 513 mg (22% DV) | 178 mg (8% DV) | 138 mg (6% DV) |
| Calcium | 150 mg (12% DV) | 188 mg (14% DV) | 52 mg (4% DV) | 143 mg (11% DV) |
| Phosphorus | 110 mg (9% DV) | 111 mg (9% DV) | 53 mg (4% DV) | 100 mg (8% DV) |
| Vitamin B12 | 0.35 mcg (14% DV) | 0.18 mcg (8% DV) | 0.47 mcg (19% DV) | 0.65 mcg (27% DV) |
| Carbohydrate | 0.7 g | 0.6 g | 0.1 g | 0.7 g |
Crumbles are where blue cheese adds up. USDA lists one cup of crumbled blue cheese (135 g, not packed) at 477 calories, 1,547 milligrams of sodium (67% DV) and 25.2 grams of saturated fat, which is 126% of the Daily Value. A sprinkle on a salad is a small fraction of that cup. Blue cheese dressing is a separate product with its own label, often with added oil, so check its Nutrition Facts panel rather than assuming the cheese numbers.
Roquefort vs blue cheese
Roquefort vs blue cheese is a question of milk and origin. The FDA has a separate standard (21 CFR 133.184) titled Roquefort cheese, sheep’s milk blue-mold, and blue-mold cheese from sheep’s milk, while generic blue cheese is usually made from cow’s milk. According to the Dumas genome study, Roquefort also relies on its own older population of the mold. In USDA data an ounce of Roquefort has more sodium and calcium than generic blue but less vitamin B12.
Sodium, saturated fat and lactose in blue cheese
Sodium is the standout figure. At 14% of the Daily Value per ounce in USDA data, blue cheese is saltier than brie and close to https://peptidelabs.live/feta-cheese/; our https://peptidelabs.live/low-sodium-foods/ page explains where salt hides in a typical diet. For saturated fat, the Dietary Guidelines for Americans, 2025-2030, say that when consuming dairy you can include full-fat dairy with no added sugars, and that saturated fat in general should not exceed 10% of total daily calories. Our https://peptidelabs.live/high-fat-foods/ guide puts cheese next to other fat sources such as https://peptidelabs.live/butter/.
USDA SR Legacy lists no lactose value for blue cheese. NIDDK notes that some people with lactose intolerance find hard cheeses easier to tolerate than other milk products, and our https://peptidelabs.live/lactase/ article covers lactase products. Milk is one of the nine major food allergens under US law, so blue cheese is not suitable for people with a milk allergy.
Listeria and pregnancy: what FDA and CDC say
CDC lists soft cheese made from unpasteurized (raw) milk, including blue-veined cheese, brie and camembert, among the riskier foods for pregnant women. The FDA says pregnant women are about 10 times more likely than other healthy adults to get listeriosis, advises avoiding cheese made from unpasteurized milk, and lists cheeses made with pasteurized milk as safe choices apart from queso fresco-type cheeses. The FDA blue cheese standard allows the milk to be pasteurized but does not require it, and requires 60 days of aging.
- CDC names the higher-risk groups for Listeria: pregnant women, newborns, adults 65 or older and people with weakened immune systems.
- Look for the words made with pasteurized milk on the label; artisan and imported blues may use raw milk.
- If you are pregnant or in another higher-risk group, follow FDA and CDC advice and ask your health care provider before eating blue-veined cheeses.
Is blue cheese healthy?
Is blue cheese healthy? It provides protein, calcium, phosphorus and vitamin B12, and its strong flavor means a small amount goes a long way. It is also high in sodium and saturated fat, so how much of it you eat and the rest of your diet decide how it fits. No single food makes or breaks a diet. For milder options compare our https://peptidelabs.live/brie/, https://peptidelabs.live/cream-cheese/, https://peptidelabs.live/cottage-cheese/ and https://peptidelabs.live/string-cheese/ guides, and see the main https://peptidelabs.live/cheese/ article for how cheeses differ overall. Blue cheese is also an aged, https://peptidelabs.live/fermented-foods/ product, though most of what it adds to a meal is flavor.
Frequently Asked Questions
What is the mold in blue cheese?
The blue veins are Penicillium roqueforti, the mold named in the FDA standard of identity for blue cheese. It is added on purpose and is part of the food.
Is blue cheese high in sodium?
Yes, compared with many cheeses. USDA lists one ounce at 325 milligrams of sodium, 14% of the Daily Value.
Can you eat blue cheese when pregnant?
CDC lists blue-veined cheese made from unpasteurized milk as riskier in pregnancy, and FDA advises avoiding raw-milk cheese. Ask your health care provider about pasteurized blue cheese.
What is the difference between Roquefort and blue cheese?
Roquefort is a sheep’s milk blue cheese with its own FDA standard; generic blue cheese is usually made from cow’s milk. USDA lists more sodium per ounce in Roquefort.
How many calories are in blue cheese?
USDA lists one ounce at about 100 calories and one cup of crumbles at about 477 calories.
How old is blue cheese when it is sold?
The FDA standard says blue cheese is at least 60 days old.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Brie: Nutrition, the Edible Rind and Listeria Facts, Cheese: Nutrition, Types of Cheese and Is Cheese Healthy?, Feta Cheese: Nutrition, Is It Healthy, Sodium and Safety.