The ketogenic diet is defined by a very low intake of carbohydrates, moderate protein, and high dietary fat. This regimen shifts the body’s metabolism into ketosis, where it burns fat for fuel instead of relying on glucose. When considering dairy products for this eating plan, blue cheese is considered keto-friendly.
The Nutritional Profile of Blue Cheese
Blue cheese aligns well with the ketogenic lifestyle. A standard 1-ounce (28-gram) serving provides about 100 calories, mostly from fat, containing approximately 8 grams of fat. Protein content is moderate, usually around 6 grams per ounce, supporting muscle maintenance. Crucially, the net carbohydrate count is extremely low, registering between 0.7 to 1 gram per portion. This minimal carb load ensures blue cheese will not interfere with ketosis.
Why Blue Cheese Remains Low-Carb
Blue cheese maintains a low carbohydrate count due to its production and aging process. All cheese begins with milk, which contains lactose, a milk sugar. As the cheese ages, bacteria and the added mold culture, such as Penicillium roqueforti, consume this lactose. This fermentation breaks down the residual milk sugar into lactic acid and other compounds. The finished product is very low in carbohydrates, making blue cheese a preferred choice over fresh cheeses that retain higher amounts of lactose.
Incorporating Blue Cheese into a Keto Diet
While blue cheese is low-carb, its high caloric density means portion control is an important consideration, as calories can accumulate quickly. Sticking to the standard 1-ounce serving size helps keep fat and calorie intake within daily macro targets. The intense, pungent flavor of blue cheese often makes it satisfying in small amounts, aiding in this moderation.
Sodium and Electrolytes
Blue cheese is notably high in salt, often containing around 325 milligrams per ounce. Keto followers must be mindful of sodium and hydration, as the diet can cause increased water and electrolyte loss. Monitoring overall salt intake from all sources is necessary to maintain electrolyte balance.
Avoiding Hidden Carbs
The greatest risk for hidden carbohydrates comes from commercial products that use blue cheese as an ingredient. Store-bought blue cheese dressings often contain added sugars, starches, or thickeners. Always check the nutrition label for these dressings, as carbohydrate counts can be elevated compared to the plain cheese itself. Selecting whole blue cheese crumbles or making a homemade dressing with keto-approved ingredients like oil and vinegar are the safest ways to enjoy its unique flavor.