Per 100 grams, blue cheese provides about 21 grams of complete dairy protein along with dense fat, sodium, and calcium.
If you love sharp, salty cheese, you might wonder how much protein hides in those blue marbled crumbles. Knowing the numbers for blue cheese per 100 grams helps you compare it with other cheeses, plan portions, and match it to your nutrition goals.
The phrase Blue Cheese Protein Per 100G sounds technical, but it really just means looking at one clear baseline: what you get from exactly 100 grams straight from the block. From there, you can scale portions up or down and decide how blue cheese fits on your plate.
Food labels and apps often show values per ounce, per serving, or per 30 grams, so a 100 gram reference anchors everything in one frame. Once you understand that fixed point, it becomes much easier to eyeball a wedge or a handful of crumbles and estimate how much protein you are adding.
Blue Cheese Protein Content Per 100 Grams Explained
Standard data drawn from the USDA FoodData Central entry for blue cheese shows that 100 grams delivers roughly 21 grams of protein, 29 grams of fat, around 2 grams of carbohydrate, and about 353 calories.
That means a full 100 gram block gives close to two fifths of a typical 50 gram daily protein target, while most of the remaining energy comes from dairy fat. Blue cheese also brings sizable sodium and calcium, so it is dense in both nutrients and calories.
| Nutrient | Amount Per 100 g | Estimated % Daily Value |
|---|---|---|
| Calories | 353 kcal | 18% |
| Protein | 21 g | 42% |
| Total Fat | 29 g | 37% |
| Saturated Fat | 18 g | 90% |
| Carbohydrate | 2 g | 1% |
| Sugars | 1 g | 2% |
| Sodium | 1,150 mg | 50% |
| Calcium | 520 mg | 40% |
The protein in blue cheese comes mainly from casein, the slow digesting dairy protein that remains in the curd once liquid whey is drained away. Casein carries all the amino acids your body cannot make on its own, so blue cheese counts as a complete protein source.
Different styles of blue cheese such as Roquefort, Stilton, and Gorgonzola land in a similar band for protein per 100 grams. Moisture level, milk source, and aging time can nudge the figure by a gram or two, but you can safely treat 20 to 22 grams per 100 grams as a sensible range.
Because those 21 grams sit inside a portion that also carries high fat and sodium, many people treat 100 grams as a reference point rather than a single serving. In real life, a chunk that size looks more like a full plate of cheese than a garnish on a salad.
How That Protein Fits Into Daily Needs
Nutrition guidance from sources such as Nutrition.gov often uses a 2,000 calorie pattern with around 50 grams of protein per day as a reference. On that scale, 100 grams of blue cheese covers a large share of the daily protein goal, yet it also brings most of the daily limit for saturated fat and plenty of sodium.
So the numbers tell a clear story: blue cheese has solid protein density per 100 grams, but it is not a lean food. Those grams work best when you treat blue cheese as a strong accent rather than the only protein on the plate.
If you already get steady protein from items like eggs, fish, beans, and yogurt, that accent role works well. Blue cheese then becomes a flavor booster that nudges your daily protein total upward without replacing those leaner staples.
Blue Cheese Protein Per 100G In A Typical Day
When you read a label or database entry with the heading Blue Cheese Protein Per 100G, it can sound like a standard serving suggestion. In practice, most people eat far less than 100 grams in one go, and that changes how the protein and calorie balance plays out.
A more usual range for one sitting sits between 20 and 40 grams, depending on whether you sprinkle crumbles over a salad, melt slices on a burger, or spread a soft wedge over crackers. That means you normally see only a slice of the protein total shown for the full 100 gram reference.
Protein Per Common Serving Size
Because the 100 gram figure can feel abstract, it helps to break it down into servings you might use in daily meals. Using the same 21 grams per 100 grams benchmark, rough protein estimates for common portions look like this:
- One ounce (about 28 g): around 6 grams of protein.
- Two thin slices on a burger (about 30 g): just over 6 grams of protein.
- A small handful of crumbles on a salad (about 20 g): about 4 grams of protein.
- A thick wedge on a cheese board (about 50 g): around 10 to 11 grams of protein.
If you own a small kitchen scale, weighing your usual portions once or twice gives you a sense of how your eye matches the numbers. After that, you can rely on visual cues such as the size of your thumb or the space on a cracker to judge whether you are close to those serving sizes.
These numbers put the per 100 gram figure into context. A modest portion still helps your total for the day, yet it keeps calories and saturated fat closer to a balanced target.
Tasty Ways To Add Blue Cheese For Protein
A little blue cheese goes a long way in flavor, which makes it handy when you want more taste without huge volume. You can crumble a small amount over mixed greens, stir a spoonful into a yogurt based dressing, melt a slice over grilled steak, or mix tiny cubes through a roasted vegetable tray.
In each case, you add protein plus calcium and phosphorus, but you also raise salt and fat. Pairing blue cheese with lean items such as chicken breast, lentils, or beans keeps the meal grounded while still letting that sharp tang stand out.
Another handy trick is to blend blue cheese with a milder cheese such as part skim mozzarella or a light cream cheese. You keep the punchy flavor notes, yet you can spread that taste over more volume with slightly lighter macros.
Is Blue Cheese A Good Protein Source Compared With Other Cheeses?
Across dairy products, blue cheese sits in the middle tier for protein density per 100 grams. Hard cheeses such as parmesan and aged cheddar often reach or pass 25 grams of protein per 100 grams, while softer picks such as brie land lower. Blue cheese tends to hover just above 20 grams, with exact values varying by brand.
What sets it apart is not only protein, but also its strong aroma and taste. That strength helps many people stay satisfied with smaller portions, which can help with calorie and sodium control even though each gram is rich.
| Cheese Type | Protein (g) Per 100 g | Quick Note |
|---|---|---|
| Blue cheese | 21 g | Strong flavor, high sodium. |
| Cheddar | 25 g | Firm texture, common sandwich cheese. |
| Parmesan | 35 g | Protein and calcium dense, strongly salty. |
| Swiss | 27 g | Mild nutty taste, often lower in sodium. |
| Mozzarella (part skim) | 24 g | Stretchy melt, lower fat than many hard cheeses. |
| Feta | 14 g | Crumbly and salty, lower protein per 100 g. |
| Cottage cheese | 12 g | Soft curds, often used in high protein snacks. |
This comparison shows that blue cheese does not top the list for protein density, yet it holds its own. You get more protein than from many soft cheeses, plus a taste that can stand in for larger amounts of milder cheese.
On the flip side, blue cheese often brings more sodium than many other varieties. If you already rely on salty foods such as cured meat, packaged snacks, or instant meals, it makes sense to treat blue cheese as a sometimes food rather than a daily staple.
Dietitians often point out that strong, tangy cheeses can help with portion control because a small amount feels satisfying. That pattern fits blue cheese well: a small cube or crumble delivers clear flavor signals, so you do not need to keep going back to the cheese board.
When Blue Cheese Makes Sense
Blue cheese can work well for people who enjoy strong flavors and want to feel satisfied with a small treat. A 20 to 30 gram portion on a salad or cheese board adds a few grams of protein and a lot of taste without turning the whole meal into one big fat bomb.
That same logic can help with protein timing. Say you have a day built around lean sources such as fish, poultry, beans, and yogurt. A small serving of blue cheese in the evening can top up protein and calcium without replacing those lighter choices.
It also suits social occasions where cheese sits beside other snacks. Adding one blue cheese option to a plate that also includes nuts, fresh fruit, and sliced vegetables brings contrast, both in texture and in nutrient profile.
Practical Tips For Using Blue Cheese Protein Wisely
Balancing Protein, Fat, And Sodium
Each time you add blue cheese, think about the whole plate. If the cheese brings most of the fat and salt, the rest of the meal can lean on fresh vegetables, whole grains, and lean protein sources to keep the overall pattern steady.
Good pairings include green salads with beans, grain bowls with roasted vegetables and grilled chicken, baked potatoes topped with a spoonful of blue cheese and Greek yogurt, or omelettes stuffed with spinach and a small crumble of blue cheese.
Looking across your full day also helps. If breakfast and lunch already include generous cheese portions or salty cured meat, saving blue cheese for another day may keep your totals more balanced.
Shopping And Storage Pointers
When you shop, read the label for protein, fat, and sodium per 30 gram or 100 gram serving. Brands can vary, and aged styles sometimes carry slightly more salt. Choose a block or wedge with a clean aroma and tight wrapping, then store it in the coldest part of the fridge.
For best texture, keep blue cheese in wax paper or parchment inside a loose plastic bag or reusable box. That setup keeps the surface from drying while still letting the cheese breathe. Trim away any edges that look dry or overly sharp in smell, and use fresh portions for salads and cold dishes.
Pay attention to the date on the pack, and trust your senses as well. If the cheese smells harsh or the surface turns slimy, it is safer to discard it rather than risk illness for the sake of a little extra protein.
Who May Want To Go Easy On Blue Cheese
Because blue cheese is rich in saturated fat and sodium, people with heart disease, high blood pressure, or high cholesterol often need to treat it with care. Anyone on a sodium restricted plan should check serving sizes closely and talk with a doctor or registered dietitian about how much fits their situation.
Pregnant people are usually advised to avoid soft blue cheeses made from unpasteurised milk due to the risk of listeria infection. In that case, guidance from a midwife or doctor matters more than any general figure for protein per 100 grams.
For most healthy adults, blue cheese can sit in the same bracket as other rich cheeses: small portions, not every meal, and paired with plenty of plants and lean proteins. Used that way, the protein in 100 grams of blue cheese becomes a helpful reference rather than a target to hit in one serving.