Blue Cheese vs. Cheddar

Cheddar and blue cheese are both made from cow's milk, providing a good source of protein and important vitamins and minerals like calcium. However, their production methods, ingredients and aging processes create different tastes and textures.

Blue Cheese vs. Cheddar

Blue cheese has a sharp, tangy flavor from the veins of mold added during production. It is crumbly with a soft, moist texture when young but becomes firmer and more crumbly as it ages.

Cheddar has a range of mild to sharp flavors, depending on age. It has a smooth, dense texture that varies from pliable when young to dry and crumbly when aged.

Nutritional Comparison of Blue Cheese and Cheddar

Both blue cheese and cheddar provide protein, calcium and other vitamins and minerals. However, blue cheese contains slightly higher amounts of certain micronutrients. Here is a comparison of the nutrition facts in a 1 ounce (28 gram) serving of each cheese variety:

Blue Cheese (1 ounce)

  • Calories: 100
  • Fat: 8g
  • Carbs: <1g
  • Protein: 6g
  • Calcium: 12% DV
  • Sodium: 380mg
  • Vitamin B3: 5% DV
  • Vitamin B5: 26% DV
  • Vitamin B6: 10% DV
  • Vitamin B12: 16% DV

Cheddar Cheese (1 ounce)

  • Calories: 115
  • Fat: 9g
  • Carbs: <1g
  • Protein: 7g
  • Calcium: 20% DV
  • Sodium: 180mg
  • Vitamin B2: 9% DV
  • Vitamin B12: 14% DV

Key differences:

  • Blue cheese is lower in calories and sodium but higher in vitamins B3, B5 and B6.
  • Cheddar contains more calcium and protein per serving.
  • Blue cheese provides over twice as much sodium as cheddar.

So while both offer protein and important vitamins and minerals, blue cheese may be a better option for getting B vitamins while limiting sodium and calories. Cheddar has more calcium and protein per ounce.

Potential Health Benefits of Blue Cheese and Cheddar

In addition to their basic nutritional value, some research suggests blue cheese and cheddar may offer additional health benefits:

Blue Cheese

  • May promote bone health due to high calcium levels.
  • Contains conjugated linoleic acid (CLA) which is linked to lower body fat.
  • Provides probiotic cultures that support digestive and immune health.

Cheddar Cheese

  • High in vitamin K2 which protects heart health.
  • Contains high quality protein that may help build muscle mass.
  • Aged cheddar is low in lactose and easier to digest for some.

The probiotic cultures used to make blue cheese may provide unique digestive and immune benefits. Cheddar's vitamin K2 content may give it an edge for protecting heart health.

Overall, both varieties can play a role in a healthy diet. Focusing on probiotic-rich cheeses like blue cheese may help boost gut health, while cheddar's vitamin K2 can promote heart health.

Flavor Profiles: Sharp Blue Cheese vs Mild Cheddar

Blue cheese and cheddar have very distinct flavors and textures:

  • Blue cheese has a bold, sharp taste from the blue-green mold used during production. It has a soft, moist crumbly texture.
  • Cheddar has a range of medium to sharp flavors. Its texture can vary from smooth and pliable when young to dry and crumbly when aged.

The intensity of flavors depends on age:

  • Young, soft blue cheese has a mild tangy flavor. Aged blue gets sharper and more pungent.
  • Mild cheddar has a soft, creamy taste. Sharp cheddar is more intense with a tangy bite.

So blue cheese offers a uniquely sharp, pungent flavor profile. Cheddar ranges from mild to tangy depending on age.

Recommended Uses for Blue Cheese and Cheddar

The distinct characteristics of cheddar and blue cheese make them better suited for certain recipes and uses:

Blue cheese pairs well with:

  • Salads: crumbled blue cheese gives bold flavor to greens.
  • Wings and burgers: melting blue cheese over these dishes adds a sharp tang.
  • Dipping sauces: blue cheese makes a zesty, creamy sauce for veggies and chips.
  • Cheese boards: alongside nuts, fruit and crackers it adds sharp contrast.

Cheddar cheese pairs well with:

  • Sandwiches and melts: cheddar melts smoothly giving great flavor.
  • Mac and cheese: cheddar makes an ideal base for creamy baked dishes.
  • Cheese boards: it provides a creamy contrast to bold cheeses.
  • Eggs: shredded cheddar complements omelets and scrambled eggs.

The soft, creamy melt of mild cheddar contrasts with the crumbly, tangy zing of blue cheese. Blending both creates an even bolder flavor profile.

Comparing Nutrition: Do Blue Cheese and Cheddar Cheese Provide Similar Benefits?

Blue cheese and cheddar have some nutritional similarities but also key differences that can impact their potential health benefits. Here is a more in-depth look at how their nutrition profiles compare:

Calories and Fat

  • Blue cheese has around 100 calories and 8g of fat per 1 ounce serving, providing 73% of calories from fat.
  • Cheddar contains about 115 calories and 9g of fat per ounce, with 74% calories from fat.

So both are high in fat and calories, which can be concerning for some diets. But blue cheese contains moderately less fat and calories per serving compared to cheddar.


  • Blue cheese and cheddar both contain about 1g or less of carbs per serving, mostly from naturally occurring milk sugars.
  • So carbohydrate content is negligible for both. They are very low carb options.


  • An ounce of blue cheese has around 6g of protein.
  • Cheddar provides about 7g of protein per ounce.

So cheddar offers slightly more protein, but both provide a good amount for a single serving.


  • Blue cheese contains 380mg of sodium per ounce - about 16% of the daily value.
  • Cheddar has 180mg per ounce, which is 8% DV.
  • So cheddar is significantly lower in sodium compared to blue cheese. This makes it a better choice for low sodium diets.

Bone Health: Calcium Content

  • One ounce of blue cheese provides 150mg of calcium, about 12% of the daily value.
  • Cheddar has 200mg of calcium per ounce, meeting 20% DV.
  • So cheddar offers more calcium to support bone health. But blue cheese still provides a decent amount.

Vitamin K2 for Heart Health

  • Blue cheese does not contain significant levels of vitamin K2.
  • Cheddar is a good source of K2, with about 16% DV per ounce.
  • Getting adequate vitamin K2 can lower risk of heart disease by preventing calcium buildup in arteries. So cheddar has an advantage for heart health.

B Vitamins

  • Blue cheese is higher in certain B vitamins:
    • Vitamin B3 (niacin): 5% DV
    • Vitamin B5 (pantothenic acid): 26% DV
    • Vitamin B6: 10% DV
  • It also contains 16% DV for vitamin B12.
  • Cheddar provides 9% DV for vitamin B2 (riboflavin) and 14% DV for B12.

So blue cheese offers significantly more vitamins B3, B5 and B6. Getting adequate B vitamins supports nervous system health, energy levels, skin and hair health, and red blood cell production.

While both provide protein and important minerals like calcium, blue cheese contains more B vitamins while cheddar is lower in sodium and higher in vitamin K2. Consider your specific nutritional needs when deciding which variety fits better in your diet.

Health Benefits: How Does the Nutrition in Blue Cheese and Cheddar Impact Health?

The distinct nutrition profiles of blue cheese and cheddar translate to some differences in potential health benefits. Here is a look at some of the key benefits linked to nutrients found in these cheeses:

Bone Health

  • Since dairy is rich in calcium, both blue cheese and cheddar can promote bone health and prevent osteoporosis when consumed in moderation.
  • Cheddar provides more calcium per serving, with 20% DV versus 12% DV in blue cheese.
  • But blue cheese still offers a decent amount of calcium in just one ounce. So both support bone density.

Heart Health

  • Cheddar cheese is high in vitamin K2, which protects heart health by preventing calcium buildup in arteries. An ounce provides about 16% DV.
  • Blue cheese does not contain significant vitamin K2.
  • So cheddar has an advantage for heart health thanks to its K2 content.

Immune Function

  • Blue cheese provides probiotic cultures like Penicillium roqueforti that may benefit digestive and immune function.
  • Cheddar does not contain probiotics.
  • So for boosting immunity, blue cheese may have an edge.

Weight Loss

  • Both blue cheese and cheddar are high in fat and calories, which can contribute to weight gain in large amounts.
  • But blue cheese is moderately lower in calories and fat than cheddar, with 100 calories and 8g of fat per ounce versus 115 calories and 9g in cheddar.
  • So blue cheese may be slightly better for limiting calories and fat.

Overall, cheddar's vitamin K2 content gives it an advantage for protecting heart health. But blue cheese provides more immune-boosting probiotic cultures. For supporting bone density, both can play a role since they contain decent amounts of calcium.

Comparing Taste and Texture: Sharp Blue Cheese vs. Mild Cheddar

Beyond nutrition, blue cheese and cheddar have very different tastes and textures:

  • Blue cheese has a very bold, sharp, tangy, and often salty flavor. It has a moist, crumbly texture.
  • Cheddar has a range of mild to sharp flavors. Its texture can vary from smooth to dry and crumbly depending on age.

These difference come from how each cheese is produced:

  • Blue cheese is inoculated with cultures of the Penicillium mold, which grows to create "blue" veins that add sharp flavor. It goes through a shorter aging process, creating a moister texture.
  • Cheddar develops more complex flavors over an extended aging process. Longer aging results in a drier, crumblier texture.

Other factors impacting flavor:

  • Blue cheese made from sheep's milk has a more pungent flavor than blue cheese made from cow's milk.
  • The sharpness of cheddar depends on age. Mild cheddar is creamy and subtle while sharp cheddar has an intense, tangy bite.

So blue cheese consistently has a bold, sharp tang while cheddar ranges from mild to very sharp. The moist crumble of blue contrasts with cheddar's smooth or dry bite.

How To Use Blue Cheese vs. Cheddar Cheese

The unique characteristics of blue and cheddar cheese make them suited for different culinary uses.

Blue cheese pairs well with:

  • Wings, burgers, sandwiches: blue cheese crumbles add zesty flavor when melted on these foods.
  • Salads: blue cheese crumbles nicely over greens, adding a tangy bite.
  • Dips and dressings: mix crumbled blue cheese into creamy dips, spreads, vinaigrettes.
  • Cheese boards: alongside nuts, honey, crackers or fruit, it provides a nice contrast.

Cheddar cheese pairs well with:

  • Grilled cheese: cheddar melts extremely well between bread.
  • Baked dishes: cheddar makes great mac and cheese or can be mixed into casseroles.
  • Cheese boards: cheddar's creamy flavor contrasts nicely with sharp cheeses.
  • Omelets, sandwiches, eggs: cheddar complements these foods when melted or shredded.
  • Snacking: cheese sticks, slices or cubes of cheddar make an easy high protein snack.

So the highly sharp, crumbly blue cheese is best for adding bold flavor to salads, burgers and dips. Mild melting cheddar provides creaminess to eggs, grilled cheese, and casseroles. Combining both creates an even bolder flavor profile.


Is blue cheese healthier than cheddar?

Blue cheese is moderately lower in calories and sodium compared to cheddar. It provides more vitamins B3, B5 and B6. But cheddar contains a bit more protein and calcium per ounce.

So blue cheese could be considered healthier overall for some diets. But cheddar has its benefits too.

Is blue cheese good for weight loss?

Despite being high in fat and calories, some research suggests blue cheese may aid fat loss due to its conjugated linoleic acid (CLA) content.

But more studies are needed on CLA from whole foods versus supplements. Overall, blue cheese is moderately lower calorie than cheddar, but still high fat.

Does blue cheese have lactose?

Most cheeses contain some lactose since they are made from dairy milk. During the aging process, some of the lactose breaks down. So aged, harder cheeses like cheddar tend to be lower in lactose than soft cheeses.

Blue cheese is moderately high in lactose compared to an aged cheddar. People with lactose intolerance usually tolerate small amounts of hard, aged cheeses better than soft cheeses.

Is cheddar better for keto and low carb diets?

Cheddar and blue cheese are both very low carb options, with less than 1g of carbs per serving. So those on keto or low carb diets can enjoy either in moderation.

Cheddar provides more calories and fat per serving. Some research suggests higher fat cheeses may be better for increasing ketones. But blue cheese still has a decent amount of fat.

Can you eat blue cheese while pregnant?

Pregnant women are advised to avoid unpasteurized soft cheeses like blue cheese due to risk of listeria bacteria. This is most important in the third trimester.

Fully pasteurized and aged blue cheese that is cooked until steaming hot is likely okay during pregnancy. Check labels and discuss cheese safety with your doctor.


While blue cheese and cheddar both provide protein, calcium and other nutrients, their differing production methods create distinct nutrition profiles, tastes, textures and uses.

Consider your own nutritional needs, taste preferences and how you plan to use each cheese. Combining blue and cheddar can provide the best of both worlds - a tasty health and flavor boost.

Cheese Lover Chloe 🧀
Cheese Lover Chloe 🧀

I'm a total cheese fanatic! When I'm not busy studying to be a cheesemaker, you can find me scouring local farmers markets and specialty shops for new and exciting cheeses to try. Brie is my all-time fave, but I also love exploring aged goudas, funky blues, and rich creamy camemberts. Looking forward to sharing lots of melty, gooey cheese pics and reviews!