Is Brie a Healthy Cheese to Eat? A Balanced Look at Its Nutritional Profile

November 11, 2025 •

4 min read

Approximately 100 calories, along with significant protein and calcium, are found in one ounce of full-fat brie cheese. However, whether brie is a healthy cheese depends on moderation and individual health goals.

Quick Summary

Brie provides nutrients such as protein, calcium, and vitamin B12 but also contains high fat and calories. Moderation is key to gaining benefits while avoiding potential drawbacks from saturated fat and sodium.

Key Points

Rich in Nutrients: Brie contains protein, calcium, and vitamins like B12, supporting energy production and bone health.
Moderation is Key: While nutritious, brie is high in calories, fat, and sodium, so it should be enjoyed in small, controlled portions.
Potential for Probiotics: The fermentation process may introduce beneficial probiotics that can contribute to gut health.
Supports Satiety: Its protein and fat content can help you feel full, which may aid in appetite control and weight management.
Pair with Healthy Foods: Pairing brie with fruits, vegetables, or whole-grain crackers is the best way to enjoy it as part of a balanced meal.
Watch Out for Vulnerable Groups: Pregnant women should only eat pasteurized brie due to listeria risk, and those with milk allergies or severe lactose intolerance should avoid it.

What is Brie Cheese?

Brie is a soft, creamy cow's milk cheese from the Brie region in France. It has a distinct, edible white mold rind. The cheese is known for its rich, buttery flavor and smooth texture. It is a popular choice for cheeseboards, appetizers, and cooking. While its taste is popular, many health-conscious individuals consider its nutritional value.

The Nutritional Breakdown of Brie

To determine if brie is a healthy cheese, it's essential to look at its specific nutritional content. A single 1-ounce (28g) serving of full-fat brie offers a surprising amount of key nutrients:

Calories: Approximately 95-100 kcal, primarily from fat.
Protein: 4 to 6 grams, a high-quality protein that helps with muscle repair and satiety.
Total Fat: Around 8-9 grams, with about half being saturated fat.
Carbohydrates: Very low, with less than 1 gram per ounce, making it keto-friendly.
Vitamins: A good source of B vitamins, especially vitamin B12, which is crucial for nerve function and energy metabolism. It also contains vitamin A for vision and immune health.
Minerals: Rich in calcium for bone health and phosphorus.

Health Benefits of Eating Brie in Moderation

Despite its higher fat content, brie can offer some health advantages when consumed as part of a balanced diet. The key, as with most foods, is portion control.

Potential Gut Health Support

The ripening process of brie can introduce beneficial bacteria, or probiotics, which may support a healthy gut microbiome. While not as potent as dedicated probiotic supplements, the live cultures in some brie can aid digestion and contribute to overall gut health.

Supports Bone Strength

Like other dairy products, brie is a rich source of calcium and phosphorus, two minerals vital for maintaining strong bones and teeth. Regular consumption of calcium-rich foods can help reduce the risk of osteoporosis.

Aids Satiety and Weight Management

The high protein and fat content in brie can contribute to increased feelings of fullness and satiety. This can help control appetite and prevent overeating, which is beneficial for weight management when total calorie intake is monitored.

A Source of Essential Vitamins

Brie is an excellent source of vitamin B12 and riboflavin, which play crucial roles in energy production within the body. For vegetarians, this can be a valuable source of B12, which is primarily found in animal products.

Potential Downsides and Considerations

While brie has benefits, it's not without its drawbacks, particularly if consumed excessively.

High in Saturated Fat and Sodium

Brie is relatively high in both saturated fat and sodium. For individuals with high blood pressure or those concerned about heart health, controlling portion sizes is critical. An ounce contains 5 grams of saturated fat and nearly 180mg of sodium.

Not Suitable for Everyone

Pregnant women should be cautious and only consume pasteurized brie to avoid the risk of listeriosis. Additionally, people with a milk protein allergy or severe lactose intolerance should avoid brie.

Brie vs. Other Common Cheeses

Here is a comparison of the nutritional content of a 1-ounce (28g) serving of brie versus other popular cheeses. Remember that nutritional information can vary by brand.


Nutrient	Brie	Cheddar	Mozzarella (Part-Skim)	Feta
Calories	95	110-115	85	75
Protein	~6g	~7g	~8g	~4g
Total Fat	~8g	~9g	~6g	~6g
Saturated Fat	~5g	~6g	~4g	~4g
Sodium	~178mg	~176mg	~148mg	~316mg
Calcium	~52mg	~200mg	~200mg	~140mg

This table provides approximate values and can vary based on the specific product.

As the table shows, brie has a moderate calorie count but is higher in saturated fat than options like part-skim mozzarella or feta. Cheddar is comparable in fat but offers more protein and calcium. Choosing a low-fat version of brie, if available, can also reduce fat intake.

How to Enjoy Brie Healthily

Including brie in a balanced diet means pairing it with nutritious foods and practicing portion control. Here are some ideas:

Pair with Fruits: A small slice of brie with apple or pear slices is a classic, healthy pairing. The fruit's fiber helps balance the cheese's fat content.
Add to Salads: Use small cubes of brie in salads to add flavor and a creamy texture. Pair with a light vinaigrette and plenty of fresh vegetables.
Include in Sandwiches: Add a thin slice of brie to a whole-grain sandwich with lean protein and veggies for a satisfying meal.
Serve as an Appetizer: Place a modest wheel of baked brie with a light fruit compote and whole-grain crackers. This can be a delicious and relatively healthy centerpiece for entertaining.
Moderate Serving Size: Remember that a typical serving is just one ounce. Measuring your portion is a simple way to keep your intake in check.

For more information on the nutritional aspects of dairy, consider visiting the National Institutes of Health website.

Conclusion: A Healthy Indulgence in Moderation

So, is brie a healthy cheese to eat? The answer is yes, when consumed in moderation. It is a nutrient-dense food that provides beneficial protein, calcium, and B vitamins. However, its high calorie, saturated fat, and sodium content mean that portion control is crucial for those watching their intake for heart health or weight management. By enjoying brie in small, mindful portions and pairing it with healthy, fiber-rich foods, you can incorporate this delightful cheese into a balanced, nutritious diet without guilt.

Frequently Asked Questions

Yes, the white rind on brie cheese is edible and is a result of the aging process using a safe, edible mold (Penicillium candidum). The rind is perfectly safe to eat and adds to the cheese's overall flavor profile.

Brie cheese, like many fermented dairy products, may contain beneficial bacteria (probiotics) due to its ripening process. These probiotics can support a healthy gut microbiome and aid digestion, though the specific strains and quantity can vary.

Many individuals with mild lactose intolerance can tolerate brie cheese because much of its lactose is removed during the cheesemaking process. However, those with severe intolerance should be cautious and start with very small amounts or avoid it entirely.

A healthy portion size is generally considered to be about one ounce (28 grams), which is roughly the size of your thumb. Sticking to this serving size helps manage your intake of calories and saturated fat.

Yes, brie is relatively high in saturated fat. A 1-ounce serving contains about 5 grams of saturated fat, which contributes to its creamy texture but should be consumed in moderation, especially if you are monitoring your fat intake.

Yes, brie is a good source of high-quality protein. A single ounce offers between 4 and 6 grams of protein, making it a satiating addition to a meal or snack.

Brie should be stored in the refrigerator, ideally in airtight packaging or wrapped in wax paper, to maintain its freshness and prevent it from drying out. It should be consumed within one to three weeks of opening.