Understanding Calorie and Carb Differences in Blue Cheese
Blue cheese makes a tasty addition to salads, wings, burgers and more. But is this boldly flavored cheese a smart choice for low carb and low calorie diets? Evaluating nutrition information per tablespoon and ounce helps identify good blue cheese options.
Checking Standard Blue Cheese Calorie Density
Generic blue cheese averages around 100 calories per 1 ounce serving. That equates to a moderate 6 grams of fat and 4 grams protein. Carbs measure under 1 gram per ounce. In a 1 tablespoon serving size, standard blue cheese provides roughly:
- 50 calories
- 3 grams fat
- 2 grams protein
- Less than 1 gram carbs
Accounting for Variances Between Brands
While most traditional blue cheeses have similar base nutrition stats per tablespoon or ounce, some product variances can influence calories.
Type of milk used, goat vs sheep vs cow, impacts fat and calories somewhat. The length and style of aging alters moisture content. Added flavors introduce further variables.
Watching Servings When Cooking
Bear in mind nutrition data is based on uncooked cheese. When blue cheese is melted or cooked, the serving weight decreases, concentrating calories. An ounce of crumbled blue cheese translates to less melted volume.
Comparing Blue Cheese Types by Calorie Profile
Not all blue cheeses are equal when it comes to calories per serving. Here’s how some common varieties compare.
Danish Blue Cheese
Smooth, creamy Danish blue clocks in at:
- 45 calories in 1 tbsp
- 110 calories per ounce
Fat grams are slightly elevated due to extra cream added during processing for a rich finish.
Maytag Blue Cheese
This Iowa produced blue cheese contains:
- 50 calories per tablespoon
- 100 calories per ounce
Its saltier sharpness keeps fat grams aligned with average blue cheese offerings.
Gorgonzola Blue Cheese
Hailing from Italy, 1 tbsp of gorgonzola averages about:
- 60 calories
- 5 grams fat
Both mildest gorgonzola piccante or stronger gorgonzola naturale register at comparable calorie rates.
Determining Carb Counts in Blue Cheese
In addition to overall calories, understanding the carbohydrate load per serving allows blue cheese evaluation for low carb meal planning.
Accounting for Natural Milk Sugars
All cheese contains lactose, or milk sugar, even if actual carb totals round down to 0g per serving. People with lactose sensitivity may react to these natural sugars still present.
Considering Added Flavor Impacts
Herb, fruit or sweet flavor infused blue cheeses gain marginal extra carbs from inclusion of veggies, spices or added sugars. Compare counts between original traditional blue versus flavored variations.
Calculating Net Carbs
To gauge usable carbs digestible for energy, consult net carb figures rather than total carbs alone. Net carbs subtract fiber grams from sugar alcohols and complex carbs included.
Stacking Up Blue Cheese Versus Other Cheeses
Evaluating blue cheese nutrition beside comparable cheese styles aids decision making for low calorie or reduced carb meal planning needs.
Queso Fresco Cheese
1 oz of Mexican queso fresco contains almost half the calories of blue cheese, at roughly:
- 40 calories
- 2g fat
Great for a lower calorie choice, but less richly satisfying per bite.
Goat Cheese
Herbed goat cheese calories align closely to blue cheese at:
- 100 calories per ounce
- 8 grams fat
Fat composition differs thanks to goat milk’s unique structure.
Parmesan Cheese
Hard Italian Parmesan packs more grams of protein than blue cheese ounce for ounce, with 22 calories more:
- 122 calories per ounce
- 10 grams protein
Yet carb content nearly doubles some blue cheese totals.
Ideas for Low Calorie Blue Cheese Eating Tips
Regardless of the specific blue cheese variety selected, implementing portion control, swaps and cooking adjustments helps minimize calorie intake.
Measure Exact Servings
Utilize a food scale or measuring spoon to portion servings precisely rather than estimate. 1 tablespoon maps to a precise 15 grams weighed out.
Bolster Strong Flavors
Mix in garlic, herbs and spices to blue cheese spreads and dips to amplify flavor intensity in smaller amounts. A little blue cheese can then go further.
Swap Full Fat Greek Yogurt
Substitute half the blue cheese called for in salad dressings and marinades with nutrient dense nonfat Greek yogurt to lighten both fat and calories.
Skewer and Bake Bite Portions
For chef salad inspiration, assemble individual bite sized blue cheese, apple and pecan skewers. Baked briefly until just warmed, this concentrates flavors into petite portioned presentations.