Is Blue Cheese Ok on a Low Carb Diet?

October 21, 2025 •

4 min read

A 1-ounce serving of blue cheese contains less than 1 gram of carbohydrates, making it a highly suitable option for low carb and ketogenic diets. This rich, flavorful cheese is not only low in carbs but also offers a good source of fats and protein, which are essential for those following a low-carb eating plan. In short, blue cheese is ok on a low carb diet when consumed in moderation as part of a balanced diet.

Quick Summary

Blue cheese is a keto-friendly option due to its minimal carb content and high fat profile. It adds bold flavor to low-carb dishes like salads and sauces without derailing nutritional goals, as long as serving sizes are managed.

Key Points

Low Carb: Blue cheese is naturally low in carbohydrates, typically containing less than 1 gram per ounce, making it ideal for low-carb and keto diets.
High in Fat: It provides a significant amount of healthy fats, which is crucial for those on a ketogenic diet to use as their primary energy source.
Flavorful: The strong, tangy flavor of blue cheese means a small amount can enhance a dish significantly, providing a big taste without a high carb load.
Nutrient-Dense: In addition to fats and protein, blue cheese is also a good source of calcium, supporting bone health.
Moderate Portions: While low-carb, blue cheese is high in calories and sodium, so it should be enjoyed in moderation to support weight loss and overall health.

Blue Cheese: A Low Carb Superfood

Blue cheese, with its distinctive sharp, salty taste and characteristic blue-green veins, is a fantastic addition to a low-carb or ketogenic diet. Its low carbohydrate count is primarily due to the aging and fermentation process, during which most of the milk's sugar, or lactose, is removed. This leaves behind a concentrated source of fat and protein, the macronutrients central to a low-carb lifestyle.

Nutritional Profile of Blue Cheese

For those tracking macros, understanding the nutritional breakdown of blue cheese is key. A standard 1-ounce (28-gram) serving is the perfect example of a high-fat, low-carb food.

Calories: Approximately 100 calories.
Total Carbohydrates: Less than 1 gram.
Net Carbs: 0.7 grams.
Fat: Around 8 grams.
Protein: About 6 grams.
Other Nutrients: Blue cheese is also a good source of calcium, contributing to bone health.

The low-carb count means it fits comfortably within the daily carbohydrate limits of most low-carb and keto plans. The fat and protein content help promote satiety, making you feel fuller for longer and helping to prevent overeating. Its strong flavor also means a little goes a long way, adding significant taste to meals without adding many calories or carbs.

Types of Blue Cheese on a Low Carb Diet

Not all blue cheeses are created equal, though most are excellent for a low-carb diet. Some popular varieties include:

Gorgonzola: Known for being milder and creamier than many other blues.
Roquefort: A sharp, tangy cheese made from sheep's milk.
Danish Blue: A creamy, often semi-soft cheese with a pungent flavor.
Stilton: An English cheese with a rich, piquant flavor.

All of these varieties boast a similar low-carb profile, making them suitable choices. However, for those with specific sensitivities, like to lactose or mold, it's wise to consult a doctor or dietitian.

Comparison of Cheeses for a Low Carb Diet


Cheese Type	Carbs (per 1 oz)	Fat (per 1 oz)	Notes
Blue Cheese	~0.7g	~8g	Excellent low-carb choice; adds strong flavor.
Cheddar	~0.5g	~4.5g	Very low-carb, widely available.
Goat Cheese	~2g	~6g	Can be higher in carbs depending on type.
Cottage Cheese (Full Fat)	~4g (per 1/2 cup)	~0.8g	Higher in carbs; consume in smaller quantities.
Cream Cheese	~1g	~10g	Very low carb, high fat.
Processed Cheese (e.g., American slices)	Varies, often higher	Varies, often lower	Often contains additives and higher carb content; avoid on clean keto.

As the table illustrates, blue cheese is among the top contenders for a low-carb diet, alongside other natural, full-fat cheeses like cheddar and cream cheese. The key is to avoid heavily processed or low-fat varieties, which often contain added sugars and starches to compensate for flavor and texture.

How to Incorporate Blue Cheese into Low Carb Meals

Integrating blue cheese into your low-carb diet is easy and delicious. Its bold flavor enhances a variety of dishes, meaning you don't need much to make an impact.

Low-carb meal ideas with blue cheese:

Salad topping: Sprinkle crumbles over a bed of leafy greens with bacon bits and avocado.
Keto blue cheese dressing: Blend blue cheese with mayonnaise, sour cream, and a splash of vinegar for a creamy, low-carb dressing.
Stuffed mushrooms: Fill mushroom caps with blue cheese and bake until gooey.
Steak topper: A pat of blue cheese melted on a hot steak adds an incredible flavor boost.
Casseroles: Incorporate it into a keto-friendly casserole with ground meat and low-carb vegetables.

Potential Downsides and Precautions

While blue cheese is a low-carb superstar, it's important to be mindful of its high fat and calorie content. Even on a low-carb diet, managing overall calorie intake is necessary for weight loss. The high sodium content in some varieties can also be a concern for those with blood pressure issues. As with any food, moderation is key. Consuming too much of any high-calorie food, even if low in carbs, can hinder weight loss efforts.

The Takeaway for Low Carb Dieters

So, is blue cheese ok on a low carb diet? The answer is a resounding yes, with a few sensible caveats. Its naturally low carbohydrate content makes it an ideal ingredient for a keto or low-carb eating plan. The rich flavor allows a small amount to go a long way, helping to satisfy cravings without adding excess carbs. Just be mindful of portion sizes due to its calorie density and sodium level. Enjoy it as a savory addition to salads, sauces, or alongside your favorite low-carb proteins, and you can reap the delicious benefits of this cheese while staying on track with your dietary goals. For further information, consider consulting dietary resources such as Perfect Keto's guide to cheese on keto.

Conclusion

In conclusion, blue cheese is not just acceptable but is an excellent choice for a low-carb diet. It offers a powerful flavor profile and a nutrient mix of high fat and moderate protein, with minimal carbs. By choosing natural, full-fat varieties and controlling portion sizes, you can easily incorporate blue cheese into a variety of delicious, low-carb meals. It's a versatile ingredient that can enhance your diet, adding a depth of flavor that can help make a low-carb lifestyle more enjoyable and sustainable. Just remember that, like any food, balance and moderation are essential for success.

Frequently Asked Questions

A standard 1-ounce (28-gram) serving of blue cheese contains less than 1 gram of carbohydrates, typically around 0.7 grams of net carbs.

Traditional, store-bought blue cheese dressing may contain added sugars or high-carb ingredients. However, homemade versions made with low-carb ingredients like mayonnaise, sour cream, and heavy cream are very keto-friendly.

No, consuming blue cheese in moderation will not kick you out of ketosis. Its low carbohydrate content ensures that it won't cause a significant spike in blood sugar, allowing your body to remain in a fat-burning state.

Yes, Roquefort, a type of blue cheese, is perfectly fine for a low-carb diet. It is made from sheep's milk and has a sharp, salty taste with minimal carbs.

You should avoid highly processed cheese products, such as pre-sliced 'singles' and canned cheese, as they often contain fillers, additives, and a higher carb count.

While blue cheese is low-carb, it's also high in calories. It's best to consume it in moderation and keep track of your overall calorie intake. One or two ounces per serving is a good guideline.

Most aged, full-fat cheeses are naturally low in carbohydrates. The cheesemaking process removes most of the lactose (milk sugar). However, always check nutritional labels, as some soft cheeses like cottage cheese can be slightly higher in carbs.