Blue cheese: Types, benefits, risks, and more Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyArthritisAsthma & AllergiesBreast CancerCancerCardiovascular HealthCOVID-19Dermatology & SkincareDiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyInflammatory Bowel DiseaseLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisSexual HealthWomen's HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcastsHow to understand chronic painWhat is behind vaccine hesitancy?The amazing story of hepatitis C, from discovery to cureNew directions in dementia researchCan psychedelics rewire a depressed, anxious brain?Why climate change matters for human healthToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorHealth ProductsAffordable Therapy OptionsBlood Pressure MonitorsDiabetic SuppliesFitness TrackersHome GymsGreen Cleaning ProductsHow to Shop for CBDQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsDiscoverToolsConnectSubscribe What to know about blue cheeseMedically reviewed by Kim Chin, RD, Nutrition — By Karen Veazey on August 29, 2022Blue cheese is a fermented cheese renowned for its strong flavor and blue marbled coloring. Cheesemakers create blue cheese using Penicillium roqueforti mold cultures. These cultures are nontoxic and safe for human consumption. Blue cheese is a nutrient-dense food containing various vitamins, minerals, and natural compounds that are beneficial to health. However, people should consume this cheese in moderation due to its high fat, calorie, and sodium content. This article discusses the different types of blue cheese, its nutrient content, and potential health benefits and risks. Is blue cheese mold Share on PinterestFelicia Perretti/OffsetCheesemakers produce blue cheese using a type of mold called Penicillium roqueforti. They mix the mold spores with milk to begin the fermentation process. After the cheese forms into a solid shape, the cheesemaker pierces it with stainless steel needles to create pathways for air to flow. These pathways are where the distinctive blue, blue-gray, or blue-green colored veins of mold will later develop. Although blue cheese contains mold, the mold is nontoxic and safe for human consumption. Types There are several types of blue cheese. The most popular include:French RoquefortEnglish StiltonSpanish CabralesDanish DanablueItalian Gorgonzola All types of blue cheese are the product of mixing Penicillium roqueforti mold spores with milk. The different varieties are due to variations in the following factors:salt contentmoisturetemperaturetime aged Nutrition Cheese is a nutrient-dense food. According to the U.S. Department of Agriculture (USDA), 1 ounce (oz) of blue cheese contains the following:100 calories6 grams (g) of protein8 g fat0.6 g carbohydrates0 g fiber0.14 g sugar150 milligrams (mg) of calcium0.08 mg iron6 mg magnesium110 mg phosphorous72 mg potassium326 mg sodium Is blue cheese good for you Some possible health benefits of blue cheese are as follows. Bone health Blue cheese is high in calcium, containing 150 mg per oz. Calcium is essential for healthy bones and plays an important role in muscle contraction and nerve impulse transmission. The 2020–2025 Dietary Guidelines for Americans provide the following recommendations for daily calcium intake according to age and sex:Children aged 2–3 years: 700 mg per dayChildren aged 4–8 years: 1,000 mg per dayChildren aged 9–18 years: 1,300 mg per day Adults aged 19–50 years, and males aged 51 years and over: 1,000 mg per dayFemales aged 51 years and over: 1,200 mg per day Dental health Calcium is also vital to forming tooth enamel, which is the hard outer surface of the teeth. Enamel helps to protect the more vulnerable parts of the teeth and insulates them from very hot or cold temperatures. Compared with other cheeses, blue cheese is particularly high in calcium. Immune functioning Blue cheese is rich in vitamins and minerals that help maintain proper immune system functioning. For example, 1 oz of blue cheese contains the following:204 IU of vitamin A5.95 IU of vitamin D73 mg of potassium0.75 mg of zinc Heart health Blue cheese contains a substance called spermidine. A 2016 study found that feeding mice and rats spermidine was associated with improved heart health and increased longevity. The same study found that humans who reported consuming a high level of dietary spermidine also had reduced blood pressure and a lower incidence of cardiovascular disease. The authors concluded that spermidine may decrease age-related arterial stiffness and reverse changes in the heart, though further studies are necessary to support these findings. Cardiovascular health Atherosclerosis is the medical term for the thickening and hardening of the arteries. The condition occurs due to an accumulation of fatty waste deposits called plaques within the blood vessels. Inflammation associated with atherosclerosis can trigger disease complications, such as heart attack and stroke. In an older study from 2013, feeding mice 10 mg of blue cheese once per day for two days was associated with an immediate reduction in inflammation and an increase in cellular regeneration. The researchers speculated that consuming blue cheese may help reduce inflammation associated with atherosclerosis. They added that the findings may help explain why French people have low rates of cardiovascular death despite consuming higher quantities of cheese. Cognition and memory A 2018 review notes that fermented dairy products contain lactic acid bacteria, fatty acids, and peptides that may help boost cognitive function and protect against age-related memory decline and dementia. Further studies are necessary to determine the mechanism of action behind this process. Risks Some people may be concerned about the potential risks of consuming blue cheese, as follows: Saturated fats Overconsumption of blue cheese can add excess calories and saturated fat to the diet. 1 oz of blue cheese contains 8.14 g of fat, of which 5.3 g is saturated fat. This type of fat can raise cholesterol levels and increase the risk of heart disease. The American Heart Association recommends limiting saturated fats so that they comprise only 5–6% of a person’s total daily calorie intake. This means that if a person consumes 2,000 calories per day, no more than 120 of these calories should derive from saturated fats. Anyone following a low calorie or low fat diet should limit their consumption of blue cheese or consider reduced-fat varieties. Sodium Blue cheese is high in sodium, with 326 mg per oz. Excess sodium in the diet can cause multiple health problems, including: fluid retentionkidney diseasehigh blood pressurecardiovascular diseases, such as heart disease and strokeosteoporosis According to the 2020–2025 Dietary Guidelines for Americans, people over 14 years should consume no more than 2,300 mg of sodium per day. Lactose intolerance Dairy products contain a natural sugar called lactose. Some people are lactose intolerant, meaning they are unable to digest lactose properly. This can lead to uncomfortable symptoms such as stomach cramps, flatulence, and diarrhea. However, some people with lactose intolerance can tolerate small amounts of lactose. This means that some cheeses low in lactose, such as brie, may be suitable options. Allergies People with allergies to penicillin or mold may have concerns about the safety of consuming blue cheese. According to the American Academy of Allergy, Asthma, and Immunology, the Penicillium cultures that create blue cheese do not produce penicillin. Therefore, it is generally safe for people with penicillin allergies to eat blue cheese, as long as the cheese has not spoiled. Individuals with mold allergies may also safely eat blue cheese, as the digestive process destroys any active mold spores. Moreover, mold allergies typically flare as a result of mold inhalation as opposed to mold ingestion. Mycotoxins Blue cheese can spoil if a person leaves the cheese unrefrigerated for too long or if they refrigerate it but do not eat it within several weeks. In either case, the mold present in the cheese can produce toxic compounds called mycotoxins. These can cause short- and long-term health effects. Mycotoxin illness can mimic food poisoning, with symptoms including:nauseavomitinggastrointestinal issues Long-term exposure to mycotoxins can lead to chronic illnesses, such as:liver diseaseimmune deficiencycancer A person can store unopened blue cheese in the refrigerator for up to 3 months. Once opened, a person should rewrap the cheese tightly and store it for up to 3 weeks. Freezing cheese will store it indefinitely. Summary Blue cheese is a flavorsome fermented cheese featuring characteristic blue veins or marbling. The process of creating blue cheese involves mixing Penicillium roqueforti mold cultures with milk to begin the fermentation process. Blue cheese is rich in calcium, which is essential for healthy teeth and bones. The cheese also contains other nutrients that may help promote immune, cardiovascular, and cognitive functioning. However, people should consume blue cheese in moderation due to its high levels of saturated fat, calories, and sodium. Spoiled blue cheese can produce substances called mycotoxins that are harmful to health. As such, it is important that people store the cheese safely and avoid consuming cheese that has spoiled. Last medically reviewed on August 29, 2022Nutrition / Dietfood safety 23 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.7 non-dairy, calcium-rich foods for your teeth. (n.d.).https://www.mouthhealthy.org/en/nutrition/food-tips/8-non-dairy-calcium-rich-foods-for-your-teethA lactose intolerant's guide to cheese. (n.d.).https://oldeuropecheese.com/blog/a-lactose-intolerants-guide-to-cheese/Ano, Y., et al. (2018). Preventative effects of dairy products on dementia and the underlying mechanisms.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073537/Blue cheese. (n.d.).https://www.dairy.com.au/products/cheese/blue-cheeseCare instructions of Clemson blue cheese products. (n.d.).https://www.clemson.edu/bluecheese/care-instructions.htmlCheese. (n.d.).https://www.hsph.harvard.edu/nutritionsource/cheese/Cheese, blue. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/nutrientsCheese: The good, the bad, and the ugly. (n.d.).https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/cheese/the-good-the-bad-and-the-uglyCurrent dietary guidelines. (n.d.).https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materialsEisenberg, T., et al. (2016).https://www.nature.com/articles/nm.4222.epdfKonstantinovsky, M. (2020). The 9 cheeses lowest in lactose.https://www.mindbodygreen.com/articles/cheeses-lowest-in-lactose-best-for-lactose-intolerance/Mold-ripened cheese and mold allergic individuals. (n.d.).https://farrp.unl.edu/resources/gi-fas/opinion-and-summaries/mold-ripened-cheesesMycotoxins. (2018).https://www.who.int/news-room/fact-sheets/detail/mycotoxinsMunoz-Esparza, N. C., et al. (2019). Polyamines in food.https://www.frontiersin.org/articles/10.3389/fnut.2019.00108/fullPetyaev, I. M., et al. (2013). Roquefort cheese proteins inhibit Chlamydia pneumoniae propagation and LPS-induced leukocyte migration.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3655667/Pongracic, J. A. (2020). Blue cheese allergic reaction.https://www.aaaai.org/allergist-resources/ask-the-expert/answers/old-ask-the-experts/bluecheeseRopars, J., et al. (2017). Blue-cheese making has shaped the population genetic structure of the mould Penicillium roqueforti.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5331954/Saturated fat. (2021).https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fatsSalt and sodium. (n.d.).https://www.hsph.harvard.edu/nutritionsource/salt-and-sodiumTreatment. (2019).https://www.nhs.uk/conditions/lactose-intolerance/treatmentTypes of cheese. (n.d.).https://www.idfa.org/news-views/media-kits/cheese/types-of-cheesesUnlu, G. (2020). Mycotoxins and their health impacts.https://www.ift.org/news-and-publications/food-technology-magazine/issues/2020/august/columns/food-safety-and-quality-mycotoxins-and-their-health-impactsVannucci, L., et al. (2018). Calcium intake in bone health: A focus on calcium-rich mineral waters.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/FEEDBACK:Medically reviewed by Kim Chin, RD, Nutrition — By Karen Veazey on August 29, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageIs cheese good or bad for you?Medically reviewed by Natalie Butler, R.D., L.D. Cheese can be good or bad for you, depending on how much you eat and what type you choose. Read about 8 ways that cheese can benefit your health.READ MOREHow does cheese affect cholesterol levels?Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C Most types of cheese are high in cholesterol and saturated fat. Studies provide conflicting information about the relationship between cheese and…READ MOREWhat is the healthiest cheese?Medically reviewed by Lisa Hodgson, RDN, CDN, CDE Different cheeses can be healthy or unhealthy in different ways. We list the 8 healthiest cheeses, and explain which cheeses are best for different…READ MOREWhat are the benefits of artichoke extract?Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT While artichoke extract may offer health benefits, the research supporting its efficacy is limited. Learn more.READ MORECan you freeze milk? Tips for freezing and defrostingMedically reviewed by Adrienne Seitz, MS, RD, LDN Most milk is freezable. Freezing is a safe and cost-effective way to store milk. Find tips for freezing and defrosting different types of milk here.READ MORE