Which is the healthiest blue cheese?

October 21, 2025 •

3 min read

According to a 2025 analysis by The Telegraph, of the three most common blue cheese varieties—Stilton, Roquefort, and Gorgonzola—Stilton emerges as the healthiest overall due to its high protein content. However, determining which is the healthiest blue cheese also depends on individual dietary needs, balancing factors like saturated fat and sodium levels. This nutritional guide breaks down the data to help you make the best choice.

Quick Summary

A comparative nutritional analysis of Stilton, Roquefort, and Gorgonzola reveals key differences in protein, saturated fat, and sodium content. While Stilton offers the highest protein, Gorgonzola contains the lowest saturated fat and salt, influencing the best choice for various dietary considerations.

Key Points

Stilton is Highest in Protein: At around 7.1g per 30g serving, Stilton offers the most protein among common blue cheeses, beneficial for muscle health and overall nutrition.
Gorgonzola is Lowest in Sodium and Saturated Fat: For those watching heart health, the Italian Gorgonzola contains the least saturated fat and salt of the popular varieties.
Roquefort Offers Lower Calories: Made from sheep's milk, the French Roquefort has fewer calories and saturated fat than Stilton, providing a balanced nutritional profile.
All Blue Cheeses Contain Beneficial Compounds: The mold used in blue cheeses provides probiotics for gut health and compounds like spermidine, which may offer anti-inflammatory and anti-aging benefits.
Portion Control is Crucial: Regardless of the variety, blue cheese is high in fat and sodium, so it should be consumed in moderation as part of a healthy diet.
Look for Freshness and Quality: Choose blue cheese with bluish or greenish mold veins and a creamy body; avoid any with pink, yellow, or black spots, or a strong ammonia smell, as these indicate spoilage.

Comparing Popular Blue Cheeses

To understand which is the healthiest blue cheese, a direct comparison of the most well-known varieties is essential. Stilton, Roquefort, and Gorgonzola are three of the world's most recognized blue cheeses, each with a unique nutritional profile.

Stilton: The Protein Champion

Stilton is an English blue cheese known for its firm texture and rich flavor. Nutritionally, it leads the pack in one key area: protein. A standard 30g serving provides around 7.1g of protein, making it a great option for those looking to increase their protein intake. It is also high in beneficial compounds like spermidine, which has been linked to anti-aging properties and cardiovascular health. However, it comes with a trade-off, as it is also the highest in saturated fat, so moderation is key.

Roquefort: Lower Calories, High Flavor

This French blue cheese is made from sheep's milk and has a powerful, tangy flavor. Roquefort is a strong contender for the title of healthiest blue cheese, as it is lower in both calories and saturated fat than Stilton. Like other blue cheeses, it is a good source of protein, calcium, and probiotics that support gut health. The aging process in specific caves in France gives it a unique microclimate that aids its flavor and bacterial profile.

Gorgonzola: The Low-Salt and Low-Fat Option

Originating from Italy, Gorgonzola is often considered one of the milder blue cheeses, though it can also be robust depending on its age. For those watching their salt and fat intake, Gorgonzola is the clear winner. It contains the lowest levels of saturated fat and sodium among the three, making it a heart-healthier choice. It still offers solid nutritional benefits, including calcium and protein, but in slightly lower amounts compared to its counterparts.

The Health-Boosting Components of Blue Cheese

Beyond individual varieties, all blue cheeses share a common set of health benefits thanks to their unique production process with Penicillium roqueforti mold.

Bone Health: Blue cheese is an excellent source of calcium and phosphorus, two minerals crucial for strong bones and teeth.
Gut Health: The fermentation process introduces beneficial bacteria, potentially functioning as a probiotic to support a healthy gut microbiome and aid digestion.
Anti-Inflammatory Properties: Some studies suggest that blue cheeses may have anti-inflammatory effects, which can help protect against various health issues.
Cardiovascular Support: Research into the "French paradox"—where French people have a lower incidence of coronary heart disease despite a diet high in saturated fat—points to compounds in cheese like spermidine, found in blue cheese, as a potential factor.

Comparison Table: Stilton vs. Roquefort vs. Gorgonzola (per 30g serving)


Nutrient	Stilton	Roquefort	Gorgonzola
Calories	123 kcal	109 kcal	113 kcal
Total Fat	10.5g	9.5g	9.6g
Saturated Fat	6.9g	6.7g	6.7g
Protein	7.1g	5.9g	6.3g
Sodium	590mg (approx)	1100mg (approx)	480mg (approx)

Note: Sodium values are approximate based on standard per 100g data and divided for a 30g serving, as sources often list per 100g or 28g figures. Direct 30g comparisons should be read with context.

Making the Best Choice for Your Diet

There is no single "healthiest" blue cheese; the best choice depends on your specific health goals. For someone focused on maximizing protein intake and spermidine for anti-aging benefits, Stilton is a good choice, as long as the higher saturated fat is consumed in moderation. If you are managing your weight or watching saturated fat, Gorgonzola or Roquefort are preferable. For those needing to control sodium, Gorgonzola is the standout low-salt option. Always remember that blue cheese, like all cheeses, should be consumed in moderation as part of a balanced diet. Portion control is more important for overall health than obsessing over which variety has a slightly different fat-to-protein ratio.

Conclusion: Personalize Your Choice

While Stilton boasts the highest protein and beneficial spermidine, Gorgonzola offers the lowest saturated fat and sodium, and Roquefort sits somewhere in the middle with a good balance of nutrients. Ultimately, the healthiest blue cheese for you is the one that best fits your individual dietary needs and preferences. By understanding the nutritional nuances, you can enjoy this flavorful food while staying mindful of your health goals.

This nutritional breakdown is based on publicly available data, but individual product recipes and nutritional information can vary. Always check product labels for the most accurate information.

Frequently Asked Questions

Yes, blue cheese contains beneficial bacteria, thanks to its fermentation process with Penicillium roqueforti mold. These microbes may act as probiotics, which can support a healthy gut microbiome and aid digestion.

While high in fat and calories, some research suggests that the high calcium content in blue cheese may be linked to anti-obesity mechanisms that help manage body weight. It's high protein content can also increase satiety.

Absolutely. Blue cheese is an excellent source of calcium and phosphorus, two essential minerals for strong and healthy bones and teeth. Regular, moderate consumption can help reduce the risk of conditions like osteoporosis.

Yes, blue cheese contains beneficial compounds, including spermidine, that have been linked to a lower risk of cardiovascular disease. However, it is also high in saturated fat and sodium, so moderation is key.

Blue cheese is typically high in sodium, with varieties like Roquefort containing more than others. Gorgonzola tends to have the lowest sodium content of the popular types.

Spermidine is a polyamine compound found in blue cheese that has been associated with anti-aging properties and positive cardiovascular effects. It is created by the Penicillium mold during the cheese-making process.

Blue cheese can be made from a variety of milk types. For example, Roquefort is famously made from sheep's milk, while Stilton and Gorgonzola are typically made from cow's milk.