Blue cheese is weird. It’s funky, it smells like an old gym locker sometimes, and it’s literally marbled with mold. But if you’re staring at a wedge of Gorgonzola or a tub of chunky dressing while trying to stay in ketosis, the only thing that actually matters is the math. You need to know how many carbs in blue cheese before you dump it all over your buffalo wings.
Most people assume cheese is a "free" food on low-carb diets. For the most part, they’re right. But not all cheeses are created equal. Some are processed with fillers. Others have sneaky additives. Blue cheese, however, is a bit of a champion in the low-carb world, usually sitting at less than one gram per ounce. That’s basically nothing. But wait. There’s a catch when you move from the block of cheese to the stuff you find in a bottle or a restaurant ramekin.
The Raw Truth About Carbs in Blue Cheese
If you’re buying a high-quality wedge of Roquefort, Stilton, or Danish Blue, the carb count is remarkably low. We’re talking about a microscopic amount. According to the USDA FoodData Central database, a standard 1-ounce (28g) serving of blue cheese contains roughly 0.7 grams of carbohydrates.
That’s a win.
Why is it so low? It comes down to the fermentation process. When cheesemakers create blue cheese, bacteria consume the lactose—which is the sugar found in milk—and turn it into lactic acid. Since carbs in dairy mostly come from sugar, and that sugar is being eaten by the "good" bacteria and Penicillium roqueforti (the mold), you’re left with a high-fat, high-protein, ultra-low-carb masterpiece.
But don't just grab any blue-colored thing off the shelf.
The texture matters. Creamier, spreadable blue cheeses might have slightly different profiles than the hard, crumbly aged stuff. However, the variation is usually negligible—maybe a 0.2-gram difference. The real danger isn't the cheese itself. It’s the stuff companies add to it to make it shelf-stable or cheaper to produce.
Why Your Dressing is Ruining Your Progress
This is where the "how many carbs in blue cheese" question gets messy.
If you are at a steakhouse and you order a wedge salad, you aren't just eating blue cheese. You’re eating blue cheese dressing. These are two very different biological entities. While the cheese has 0.7g of carbs, a standard commercial blue cheese dressing can have anywhere from 2 to 7 grams of carbs per two-tablespoon serving.
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Why? Sugar.
Check the label on a bottle of Ken’s or Wish-Bone. You’ll often see sugar, corn syrup, or modified food starch listed. These are used to balance the acidity and thicken the texture. If you’re on a strict keto protocol, those 5 grams of "hidden" carbs in a heavy pour of dressing can kick you out of fat-burning mode faster than you can say "extra bacon bits."
Breaking Down the Micronutrients
It isn't just about the macros.
Blue cheese is actually a nutritional powerhouse if your gut can handle dairy. It’s packed with calcium. A single ounce gives you about 15% of your daily value. It also contains Vitamin B12, which is essential for nerve function.
Interestingly, a study published in Scientific Reports suggested that aged cheeses like blue cheese contain spermidine. Don't let the name weird you out; it’s a compound that has been linked to cardiovascular health and potential longevity. So, while you're worrying about how many carbs in blue cheese, you're actually accidentally dosing yourself with heart-healthy compounds.
Fat content is usually around 8 grams per ounce. Most of that is saturated fat, which used to be the "boogeyman" of nutrition. Modern science, including reviews in the Journal of the American College of Cardiology, has started to walk back the "saturated fat is evil" narrative, especially when it comes to fermented dairy.
The Mold Factor: Is it Safe?
Some people freak out about the mold. It makes sense. Usually, moldy food belongs in the trash. But the Penicillium strains used in blue cheese don't produce mycotoxins like the fuzzy green stuff on your bread does.
These molds are actually bioactive. They produce enzymes that break down fats (lipolysis) and proteins (proteolysis), which is why blue cheese has that creamy texture and sharp, pungent bite. From a carb perspective, this "predigestion" by the mold is exactly what keeps the sugar count so low. The mold does the work so your insulin levels don't have to.
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Common Varieties and Their Carb Profiles
Not all "blues" are the same. If you’re a connoisseur, you know the vibe changes depending on the milk source and the cave it was aged in.
- Roquefort: Made from sheep's milk. It’s tangy and moist. Carbs: ~0.6g per ounce.
- Gorgonzola: Italian classic made from cow's milk. Dolce is sweeter and creamier; Piccante is firmer and stronger. Carbs: ~1.0g per ounce.
- Stilton: The British king of blues. It’s much firmer and has a deeper, nutty flavor. Carbs: ~0.7g per ounce.
- Maytag Blue: An American standout. It’s punchy and crumbly. Carbs: ~0.8g per ounce.
The differences are tiny. Honestly, you should choose based on flavor rather than trying to save 0.1 grams of carbs. If you like the bite of a Stilton, go for it. If you want the creaminess of Gorgonzola, have at it.
How to Eat Blue Cheese Without Blowing Your Carb Count
You’ve got the cheese. Now what do you put it on?
If you put blue cheese on a cracker, the 0.7g of carbs in the cheese is overshadowed by the 15g of carbs in the cracker. That's a rookie mistake. To keep things low-carb, you have to get creative.
- The Steak Topper: This is the elite move. Take a hot ribeye and crumble blue cheese on top while it's resting. The cheese melts into the fat of the steak. Total carbs for the meal? Zero.
- Celery Sticks: It’s a classic for a reason. The crunch of the celery replaces the cracker, and the carb count stays negligible.
- Walnut Salad: Toss some spinach, toasted walnuts, and blue cheese crumbles. Skip the balsamic glaze (it's pure sugar) and use olive oil and lemon juice instead.
- Blue Cheese "Chips": Put small piles of crumbled blue cheese on a parchment-lined baking sheet. Bake at 350°F for about 5-7 minutes. They turn into crispy, salty, funky crisps.
Hidden Traps: What to Avoid
Be careful with "Blue Cheese Flavored" snacks.
Blue cheese dressing packets at fast-food joints are often the worst offenders. They use soybean oil as a base and load up on thickeners. If the ingredient list is longer than a CVS receipt, put it back.
Also, watch out for "dessert" blue cheeses. Sometimes you’ll find wedges at high-end grocery stores that have been soaked in port wine or rubbed with dried fruit. Those are delicious, but they are carb bombs. The wine and fruit infuse the cheese with sugars that aren't present in the standard version. If you see "honey-drizzled" or "cranberry-crusted," your how many carbs in blue cheese calculation just went out the window.
The Verdict on Weight Loss and Insulin
If your goal is weight loss, blue cheese is a secret weapon. Because it has such a strong flavor, you don't need to eat a ton of it to feel satisfied. This is the "sensory-specific satiety" effect. A small amount of a high-intensity food like Gorgonzola signals to your brain that you’re done eating much faster than a mild cheddar or mozzarella would.
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It’s also very low on the Glycemic Index. It won't cause a spike in blood sugar, meaning your insulin stays baseline. For anyone managing Type 2 diabetes or PCOS, this makes it an ideal snack.
Actionable Next Steps for the Low-Carb Life
Stop buying the pre-bottled dressing. That is step one. If you want to enjoy blue cheese without the carb baggage, you have to control the ingredients.
Make your own "Zero Carb" Dressing:
Mash 2 ounces of real blue cheese crumbles with 1/4 cup of heavy cream, 1/4 cup of full-fat sour cream, a splash of apple cider vinegar, and some cracked black pepper. This gives you all the flavor with less than 2 grams of carbs for the entire bowl.
Check the "Sell By" Date:
Aged cheese is fine, but blue cheese can go from "funky" to "ammonia" pretty quickly once it's opened. Wrap it in wax paper, not plastic wrap. It needs to breathe.
Watch the Portion:
While the carbs are low, the calories are high. An ounce is roughly the size of two dice. If you eat the whole 8-ounce wedge, you’ve just consumed 800 calories. Even on keto, calories still matter for weight loss.
Blue cheese is a dietary green light. It’s bold, it’s nutritious, and it’s almost entirely carb-free. Just keep it away from the sugar-filled dressings and the crackers, and you’re golden.
Summary of Carb Counts (Per 1 oz):
- Traditional Wedge: 0.7g
- Home-made Dressing: 0.5g - 1.0g
- Store-bought Dressing: 3.0g - 7.0g
- Wine-soaked Varieties: 5.0g+
Stick to the block, avoid the bottle, and enjoy the funk.