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Low-fat blue cheese Calories
A protein- and calcium-rich reduced-fat blue cheese that is high in sodium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
30 gram (medium) of Low-fat blue cheese (30 g) has 54 calories. That works out to 180 calories per 100 g. It contains 0.7 g of carbs, 6.4 g of protein, 3.2 g of fat and 0 g of fiber. Its 120 mg of Phosphorus covers 17% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Low-fat blue cheese Nutrition Facts
Selected: 30 gram (medium) · 30 g
54
KCAL / 30G
Carbs
0.7g
· 0% DV
Protein
6.4g
· 13% DV
Fat
3.2g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 45% · Fat 50%
Low-fat blue cheese nutrition facts table · 30 gram (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 2.01 g | 10% |
| Trans fat | 0.12 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.4 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Low-fat blue cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 54 kcal |
| 1 slice (thin) | 15 g | 27 kcal |
| 1 slice (medium) | 25 g | 45 kcal |
| 1 ounce (medium) | 28.4 g | 51 kcal |
| 30 g | 30 g | 54 kcal |
| 1 slice (thick) | 35 g | 63 kcal |
| 0.25 cup (diced) | 35 g | 63 kcal |
| 1 piece (medium) | 40 g | 72 kcal |
| ½ cup (diced) | 70 g | 126 kcal |
| 100 g | 100 g | 180 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Low-fat blue cheese
What is low-fat blue cheese made from?
Low-fat blue cheese is made from milk, cheese cultures, rennet, and blue-mold cultures, with less milk fat than a full-fat version. During aging, the cheese is pierced to let air reach the interior, helping the characteristic blue veins develop.
Is the mold in low-fat blue cheese safe to eat?
Yes, the blue or green veins in low-fat blue cheese come from edible cultures added during production, and they are meant to be eaten. Unexpected fuzzy spots, unusual colors, or a sharply changed smell can signal spoilage rather than normal blue-mold growth.
What does low-fat blue cheese taste like?
Low-fat blue cheese usually tastes salty, tangy, and strongly savory, with a distinctive aroma from its mold cultures. Compared with full-fat blue cheese, it may feel less creamy and more crumbly, while still bringing a pronounced flavor to a dish.
How can you use low-fat blue cheese in cooking?
Crumble low-fat blue cheese over salads, stir it into pasta, or blend it into a dressing or sauce. Its flavor is intense, so a small amount can go a long way; it pairs especially well with pears, walnuts, and steak.
Does low-fat blue cheese melt well?
Low-fat blue cheese softens and melts when heated, but it may not become as smooth or fluid as a full-fat variety. Add it over low heat and stir gently into a sauce to help keep the texture from turning grainy.
Is low-fat blue cheese the same as Gorgonzola or Roquefort?
No. Low-fat blue cheese describes a reduced-fat style, while Gorgonzola and Roquefort are specific regional blue cheeses with their own production traditions. A low-fat blue cheese is not automatically either one, even if it has similar blue veins.
How should you store low-fat blue cheese after opening?
Keep low-fat blue cheese refrigerated after opening, wrapped or placed in a sealed container to limit drying and odor transfer. Store it separately from foods that readily absorb smells, and follow the package’s use-by guidance.
Does low-fat blue cheese contain lactose?
Yes, low-fat blue cheese can contain some lactose, although aging generally reduces lactose compared with fresh dairy products. The amount varies by product, so people with lactose intolerance may tolerate it differently; it is not suitable for someone with a milk allergy.
Can you freeze low-fat blue cheese?
Yes, you can freeze low-fat blue cheese, but thawing may make it more crumbly and less creamy. Wrap it tightly and use the thawed cheese in cooked dishes, sauces, or dressings, where a change in texture matters less.
Can people with high blood pressure eat low-fat blue cheese?
Yes, but low-fat blue cheese is high in sodium, so people managing high blood pressure should keep portions modest and avoid frequent large servings. If you have been advised to restrict sodium, ask your healthcare professional what amount fits your plan.
Low-fat blue cheese Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
B2
0.12mg · 9% DV
B5
0.33mg · 7% DV
B3
0.75mg · 5% DV
Minerals
Phosphorus
120mg · 17% DV
Sodium
360mg · 16% DV
Calcium
150mg · 15% DV
Zinc
0.96mg · 9% DV
Potassium ⭐
30mg · 1% DV
Low-fat blue cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-fat blue cheese
To burn the 54 calories in 30 gram (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Low-fat blue cheese?
Low-fat blue cheese is a reduced-fat, mold-ripened cheese, with blue-veined varieties traditionally made in parts of Europe. Its tangy, savoury flavour can be quite assertive, while the texture ranges from crumbly to creamy. Serve it with bread, fruit or salad, or crumble a little over vegetables; in the UK and elsewhere, it is also a familiar addition to cheese boards and dressings. It provides protein and calcium, with less fat than full-fat blue cheese, but can still be salty. A small amount adds plenty of flavour, especially alongside fresh produce.
How Nutritious Is Low-fat blue cheese?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Low-fat blue cheese Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Low-fat blue cheese Contain Allergens?
Contains these allergens:
Which Diets Is Low-fat blue cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-fat blue cheese Fat Profile
SATURATED
2.01g
MONOUNSATURATED
0.81g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.