Blue Cheese Dressing Nutrition Facts and Health Benefits

Blue Cheese Dressing on Iceberg Wedge

Verywell / Alexandra Shytsman

Blue cheese dressing is a popular condiment in the U.S. typically used for dressings on salads or dips for vegetables and Buffalo wings. While blue cheese can be a polarizing taste preference, its strong, tangy taste is toned down when combined with a mixture of other ingredients like mayonnaise, sour cream, or yogurt.

Although you may have heard to avoid mayonnaise-based dressings and stick with olive oil-based ones, dressing like blue cheese should not be feared. The fat they contain actually helps you absorb more fat-soluble vitamins such as vitamins A, D, E, and K, and can increase the nutritional benefit from salads and veggies.

Blue cheese dressing also is low in carbohydrates and often low in protein depending on its ingredients. Most major salad dressing brands make a blue cheese variety. But you can easily make a homemade version with a few simple ingredients.

Blue Cheese Dressing Nutrition Facts

The following nutrition information for 1 tablespoon (15 grams) of blue cheese dressing is provided by the USDA.

  • Calories: 72
  • Fat: 7.6g
  • Sodium: 96.3mg
  • Carbohydrates: .7g
  • Fiber: 0g
  • Sugars: .5g
  • Protein: .2g
  • Calcium: 5mg
  • Phosphorus: 11.1mg


One tablespoon of blue cheese dressing contains only 0.7 grams of carbohydrates. While you may use more than 1 tablespoon on your salad or as a dip, this amount would have minimal, if any, effect on blood sugar levels, and the amount of added carbohydrates is insignificant. Typically, blue cheese dressing does not contain added sugars.


In 1 tablespoon of blue cheese dressing, there are 7 grams of total fat. This is broken down into approximately 1.2 grams of saturated fat, 4.1 grams of polyunsaturated fat, and 2 grams of monounsaturated fat.

Blue cheese dressing also contains 4.6 milligrams of cholesterol in 1 tablespoon as well as a combination of heart-healthy fats and saturated fats. Reduced-fat or fat-free varieties of blue cheese are available from commercial salad dressing companies.


Blue cheese dressing is a low protein food. When made with Greek yogurt as the base, the protein content may be higher. Be sure to include a variety of other sources of protein in your diet.

Vitamins and Minerals

Blue cheese dressing is not a significant source of vitamins and minerals but is certainly a vehicle for increasing your vegetable intake. It contains a good source of calcium and phosphorus, which are important for bone health and energy production.


A serving of blue cheese dressing is 2 tablespoons, which contains about 130 to 140 calories. The majority of these calories come from fat, with very small amounts deriving from carbohydrates and protein.

Health Benefits

Blue cheese dressing is a good source of calcium and some heart-healthy fats, which can have a number of health benefits. Here is an overview of some of the potential health benefits of blue cheese dressing.

Lowers the Risk of Osteoporosis

Blue cheese dressing is a good source of calcium and phosphorus, which are important minerals for the health of your bones and teeth. Research shows that consumption of dairy products like cheese, yogurt, or sour cream contained in blue cheese dressing is associated with decreased risk of osteoporosis and hip fracture.

Reduces Risk of Heart Disease

Blue cheese contains a compound called spermidine, which is a natural polyamine that is thought to slow the aging process and promote cardiovascular health. Spermidine has an antioxidant and anti-inflammatory effect.

A high intake of spermidine is associated with a lower incidence of heart disease and a decrease in blood pressure. This may be where the idea of the "French paradox" is born due to French people eating large quantities of cheese, particularly blue cheese.

Improves Gut Health

Blue cheese undergoes a fermentation process giving it that characteristic tangy and funky taste. This fermentation process produces good bacteria that are healthy for the gut microbiome.

Research shows intake of fermented dairy is correlated with reduced risk of metabolic disorders and promotes gut health. By adding blue cheese dressing to your diet, you are adding a good source of health-promoting bacteria.

Blue cheese dressing is also suitable for gluten-free diets as it does not have any gluten-containing ingredients.

Reduces the Risk of Dementia

Along with preventative approaches such as diet and exercise, the addition of fermented dairy to the diet is shown to prevent cognitive decline in the elderly. The cheese in blue cheese dressing contains anti-inflammatory properties that are associated with neuroprotection and the activity of these compounds in the body may be effective at preventing dementia.


Because blue cheese dressing contains dairy, it is not suitable if you are lactose intolerant or allergic to dairy. Symptoms of lactose intolerance may include stomach cramps, nausea, bloating, and diarrhea.

If you suspect you are allergic to blue cheese dressing, see a healthcare provider who can perform testing to determine if you are allergic to milk. In the meantime, you can substitute blue cheese dressing with dairy-free options made from vinegar or mayonnaise.


Blue cheese dressing comes in full fat, reduced fat, and fat free varieties. You can also find vegan options at your local grocery store or through online retailers.

Storage and Food Safety

Blue cheese dressing needs to be stored in the refrigerator once opened and it can last up to 6 to 9 months. If the dressing has been stored tightly covered and the package has not been damaged, the texture, color, or flavor may change slightly, but it is still safe to consume. You will know the dressing is spoiled if it develops an off odor, flavor, or appearance.

How to Prepare

While you can certainly buy a premade dressing in the grocery store, blue cheese dressing is simple to prepare at home with just a few ingredients. Recipes vary slightly, but they commonly contain a mixture of blue cheese, sour cream, mayonnaise, and a variety of flavors and spices such as lemon juice, parsley, garlic powder, onion powder, or cumin.

8 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Rebecca Jaspan, MPH, RD, CDN, CDCES
Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.