"Blue cheese" denotes an entire family of cheeses that includes Stilton, Gorgonzola and Roquefort. These crumbly white cheeses have blue veins of mold running through them. Traditionally, the molds arose naturally from the caves where the cheeses were aged, but modern cheese-makers add them to insure that they are distributed evenly. The intense, peppery taste of blue cheeses goes well with most wines.
Fat and Calories
A 1 oz. serving of blue cheese has 100 calories and 8.15 g of fat, 5.29 g of which are saturated. While you can eat this cheese and maintain a healthy weight, the saturated fat may be counter to your diet goals. The American Heart Association recommends that saturated fats account for no more than 7 percent of your total daily calories. If you eat 2,000 calories per day, you should eat no more than 16 grams of saturated fat.
Sodium
One ounce of blue cheese has 395 mg of sodium. The American Heart Association recommends that people limit their intake of sodium to 1,500 mg per day, because sodium raises blood pressure. Heeding this recommendation is difficult if you eat blue cheese, because 1 oz. of the cheese has more than 26 percent of the recommended sodium limit.
Fiber
Like most cheeses, blue cheese has no fiber. The Institute for Medicine recommends that everyone consume 14 g of fiber for every 1,000 calories they eat. Compensate for blue cheese's lack of fiber by eating high-fiber foods such as whole grains, fruits and vegetables. Getting enough fiber minimizes the risk for colon cancer, heart disease and Type 2 diabetes.
Vitamins and Minerals
While blue cheese may be high in saturated fats and low in fiber, it is a good source of some B vitamins and calcium. With 0.49 mg pantothenic acid and 0.108 mg riboflavin, 1 oz. of blue cheese satisfies more than 8 percent of the recommended daily allowance for these vitamins in adults. With 150 mg of calcium, 1 oz. satisfies 15 percent of the RDA for this mineral.
References
- Types of Cheese.com: Blue Cheese
- Harvard School of Public Health: The Nutrition Source Daily Fiber Requirements
- Linus Pauling Institute; Calcium; Jane Higdon, Ph.D.; April 2003
- Linus Pauling Institute; Pantothenic Acid; Jane Higdon, Ph.D. May 2004
- Linus Pauling Institute; Riboflavin; Jane Higdon, Ph.D.; Sept. 2002
- American Heart Association: Know Your Fats
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