Blue cheese dressing is a popular salad dressing made with blue cheese, buttermilk, mayonnaise, and seasoning. With its pungent blue cheese flavor, creamy texture, and tangy taste, blue cheese dressing is a favorite for salads and wings. However, some people wonder if blue cheese dressing is actually good for you with its high fat and calorie content. Here is a look at the nutritional value of blue cheese dressing and whether it can be part of a healthy diet.
Nutrition Facts of Blue Cheese Dressing
The nutrition content of blue cheese dressing can vary between brands and recipes, but in general a 2 tablespoon serving contains about:
- 150 calories
- 16 grams fat
- 2.5 grams saturated fat
- 450 milligrams sodium
- 2 grams carbohydrates
- 1 gram protein
As you can see, blue cheese dressing is high in calories and fat compared to other salad dressing options. The majority of the calories and fat come from oil and mayonnaise. Blue cheese dressing is also relatively high in sodium.
Potential Benefits of Blue Cheese Dressing
Despite the high calorie and fat content, blue cheese dressing does have some potential nutritional benefits:
- Protein – Blue cheese is made from cow’s or sheep’s milk, so it provides a small amount of protein.
- Calcium – The blue cheese also contributes calcium to strengthen bones.
- Probiotics – The cultures used to make blue cheese provide probiotics that support gut health.
- Antioxidants – Blue cheese contains antioxidants that combat free radicals.
- Flavor – The strong flavor means you can use less dressing than other options.
Downsides of Blue Cheese Dressing
There are also some potential downsides of blue cheese dressing to consider:
- High in fat & calories – With 150 calories and 16 grams of fat per 2 tablespoon serving, blue cheese dressing is one of the higher calorie salad dressing choices.
- High in sodium – The 450 milligrams of sodium per serving is also on the high side, especially for those restricting sodium.
- Saturated fat – Much of the fat content comes from saturated fat that should be limited for heart health.
- Allergies – Some people are allergic to blue cheese made from cow’s milk.
Ways to Make Blue Cheese Dressing Healthier
There are some simple ways to modify blue cheese dressing to make it a healthier choice:
- Use reduced fat mayonnaise or non-fat Greek yogurt instead of regular mayonnaise.
- Mix in some plain non-fat yogurt to lighten the dressing.
- Substitute olive oil or avocado oil for some of the other oil.
- Cut back on the amount of blue cheese or use a milder blue cheese.
- Add lemon juice and herbs to amplify flavor so less dressing is needed.
- Look for low-sodium blue cheese crumbles.
- Use skim or low-fat milk when making homemade dressing.
Healthy Salad Ideas with Blue Cheese Dressing
While blue cheese dressing is high in calories and fat, it can still fit into a healthy diet in moderation. Here are some healthy salad ideas that are complemented by the tangy creaminess of blue cheese dressing:
Wedge Salad
Turn iceberg lettuce into a fancy wedge salad with crumbled blue cheese, tomatoes, bacon, and blue cheese dressing. The strong flavors make a little dressing go a long way.
Blue Cheese and Apple Salad
Sliced apples, walnuts, dried cranberries, and blue cheese crumbles create flavor and texture contrasts. Drizzle lightly with blue cheese dressing.
Steak Salad
Slice grilled steak over a base of spinach and romaine lettuce. Top with red onions, tomatoes, and blue cheese dressing for protein and flavor.
Buffalo Chicken Salad
Spicy buffalo chicken tenders, mixed greens, shredded carrots, tomatoes, and cucumbers get cooled by creamy blue cheese dressing.
Is Blue Cheese Dressing Keto-Friendly?
The high fat and low carb content of blue cheese dressing makes it a good option for keto diets. A 2 tablespoon serving of blue cheese dressing provides about:
- 12 grams fat
- 2 grams net carbs
This matches the high fat, low carb goals of the keto diet. When buying blue cheese dressing, be sure to check the label and select brands without added sugars. Making your own dressing at home can help control carbs and ingredients.
Blue Cheese Dressing Calories per Serving
The number of calories in blue cheese dressing depends on the brand and serving size. Here is the approximate calorie count for different serving sizes:
| Serving Size | Calories |
|---|---|
| 1 tablespoon | 75 |
| 2 tablespoons (1 fluid ounce) | 150 |
| 1/4 cup | 300 |
As you can see, the calories add up fast if pouring on more than a tablespoon or two. Measuring servings carefully and adding just enough to lightly coat salad is a good strategy to keep calories under control.
Comparing Blue Cheese Dressing and Ranch Dressing
Ranch and blue cheese are two of the most popular creamy salad dressings. How do they compare in terms of nutrition?
Blue cheese dressing gets its big flavor from blue cheese, while ranch relies on buttermilk, mayo, and herbs. Here is how they stack up per 2 tablespoon serving:
| Nutrition Facts | Blue Cheese Dressing | Ranch Dressing |
|---|---|---|
| Calories | 150 | 140 |
| Total Fat | 16g | 14g |
| Carbohydrates | 2g | 1g |
| Protein | 1g | 1g |
As you can see, blue cheese and ranch dressings are comparable in calories, fat, carbs, and protein. The blue cheese has slightly higher fat and calories due to the cheese content. But term for term, they are both considered high fat dressings.
Buying the Healthiest Blue Cheese Dressing
To get the healthiest store-bought blue cheese dressing, read ingredient labels and watch out for:
- Additional oils or cream – Choose lighter olive, canola or avocado oils over heavy cream or coconut oil.
- Added sugars – Select brands without added sugars.
- Low-fat or light options – These provide the flavor with fewer calories and less fat.
- Sodium content – Check labels and compare to pick a lower sodium option.
Making homemade blue cheese dressing can also allow you to control the nutrition and use the healthiest ingredients.
Conclusion
Blue cheese dressing can be part of a healthy diet in moderation, despite its high calorie and fat content. To make blue cheese dressing a healthier choice, use portion control, balance it with nutritious salad ingredients, and tweak recipes to lighten it up. Adding just enough blue cheese flavor to complement the other salad components can satisfy cravings without overdoing it on calories and fat.