How many calories are in blue cheese dressing?
Two tablespoons of blue cheese dressing, the serving printed on the bottle, carry 148 calories. Per 100 g the dressing runs 484 calories, heavier than the 430 in ranch and just under the 542 in Caesar. Almost all of it is oil: 51.1 g of fat per 100 g against 4.77 g of carbohydrate.
You'd need to walk about 30 minutes to burn the 148 calories in a 2-tablespoon (30.6 g) serving.
How long does it take to burn off 148 kcal of blue cheese dressing?
A 2-tablespoon (30.6 g) serving is 148 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 148 kcal |
|---|---|
| Walking, brisk | 30 min |
| Cycling, moderate | 18 min |
| Swimming, moderate | 21 min |
| Jogging | 17 min |
| Weight training, moderate | 33 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (30.6 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Blue cheese dressing quick facts
- US servings from one tablespoon to a dipping cup
- Light and fat-free blue cheese dressing
- Fat and sodium are the rows to watch
- How does blue cheese dressing compare?
- Most popular blue cheese dressing brands
- Blue cheese dressing FAQs
Blue cheese dressing quick facts
The row that matches the bottle in your refrigerator door is FNDDS 2710197, "Blue or roquefort cheese dressing". That is the ordinary commercial dressing, the thick chunky kind with visible cheese in it, and it is the most recent USDA edition of the product. An older SR Legacy entry (173562) carries the same values for a reason: it is the same dressing, published twice.
Light, fat-free and low-calorie dressings are different formulas with their own USDA records, not different ways of measuring this one. They get their own section further down rather than being blended into the main number.
| Nutrient | Per 100 g | Per 2 tablespoons (30.6 g) | % Daily Value |
|---|---|---|---|
| Calories | 484 | 148 | — |
| Total fat | 51.1 g | 15.6 g | 20% |
| Saturated fat | 8.28 g | 2.5 g | 13% |
| Carbohydrate | 4.77 g | 1.5 g | 1% |
| Dietary fiber | 0.4 g | 0.1 g | 0% |
| Total sugars | 3.48 g | 1.1 g | — |
| Protein | 1.37 g | 0.4 g | 1% |
| Sodium | 642 mg | 196 mg | 9% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would see on a printed label are missing here: added sugars and trans fat. USDA does not publish either value for this FNDDS record, so rather than guess, the rows are left out. Cholesterol works out at 9 mg per 2 tablespoons (3% DV) and potassium at 27 mg (1% DV) — both small enough that nobody logs this dressing for them.
The 148-calorie figure is our own arithmetic from the USDA 100 g figure, since USDA lists the tablespoon at 15.3 g and the label serving is two of them.
US servings from one tablespoon to a dipping cup
| Serving | Weight | Calories |
|---|---|---|
| 1 tablespoon | 15.3 g | 74 kcal |
| 2 tablespoons, label serving | 30.6 g | 148 kcal |
| 1 oz | 28.3 g | 137 kcal |
| 1 packet | 44 g | 213 kcal |
| 1 dipping-size container | 57 g | 276 kcal |
| 1 cup | 245 g | 1186 kcal |
| Per 100 g | 100 g | 484 kcal |
The tablespoon, the packet and the dipping container are USDA household measures. The 1 oz line and the 1 cup line are our own arithmetic from the USDA 100 g figure, not USDA servings.
That cup line is the one worth staring at. A cup of blue cheese dressing is 1,186 calories — eight times the label serving — and restaurant wedge salads and wing platters are dressed by the ladle, not by the tablespoon. Two tablespoons is a genuinely small puddle; it disappears into a bowl of romaine. The plastic dipping cup that comes with wings, at 57 g, is already 276 calories before a single wing is eaten.
One tablespoon at 74 calories is the honest unit for most home use. If you are pouring straight from the bottle without measuring, assume you are past two tablespoons.
Light and fat-free blue cheese dressing
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Regular, commercial | 484 kcal | 2 tablespoons (30.6 g) | 148 kcal |
| Light | 300 kcal | 2 tablespoons (30.6 g) | 92 kcal |
| Fat free | 115 kcal | 2 tablespoons (33.2 g) | 38 kcal |
| Low calorie | 99 kcal | 1 tbsp (15 g) | 15 kcal |
| Light, older SR Legacy edition | 86 kcal | 1 tbsp (16 g) | 14 kcal |
| Commercial regular, SR Legacy | 484 kcal | 1 oz (28.3 g) | 137 kcal |
Light dressing swaps about half the oil for water and thickeners, which is why the fat falls from 51.1 g to 26.06 g per 100 g while carbohydrate climbs from 4.77 g to 15.18 g. Fat-free goes further: 1.01 g of fat per 100 g, with 25.6 g of carbohydrate doing the work that oil used to do. The low-calorie record (99 calories per 100 g) is built on a milk-and-cheese base instead of oil, which is why it carries 5.1 g of protein per 100 g — nearly four times the regular dressing.
Here is the catch nobody puts on the front of the bottle. Fat-free cuts calories by 76%, from 484 to 115 per 100 g, but sodium goes up, from 642 mg to 814 mg per 100 g. Cutting the oil costs flavor, and salt is how it gets replaced. If sodium is what you are watching rather than calories, the fat-free bottle is the worse pick.
Bottled brands generally sit below the USDA generic figure, because commercial recipes vary and USDA is describing a category rather than one recipe. Wish-Bone Chunky Blue Cheese lists 110 calories per 2 Tbsp (30 g) and Marzetti Blue Cheese 130 per 2 tbsp, against 148 for the USDA row. Their lighter bottles drop to 60 and 80 respectively, and Wish-Bone Fat Free lists 30. Read the bottle you actually own; the gap between brands is bigger than the gap between one tablespoon and the next.
Fat and sodium are the rows to watch
Two tablespoons deliver 20% of a day's Daily Value for total fat and 13% for saturated fat, while contributing 1% of carbohydrate and 1% of protein. That lopsidedness is the whole story of this dressing: the calories are fat calories, near enough entirely. The FDA Daily Values used here are 78 g of total fat, 20 g of saturated fat and 2,300 mg of sodium for a 2,000-calorie day.
Scale it to a restaurant pour and the picture changes character. A cup of dressing carries roughly 125 g of fat and about 20 g of saturated fat — a full day's worth of saturated fat on its own, against the 10%-of-calories ceiling the Dietary Guidelines for Americans suggest. That same cup carries about 1,573 mg of sodium, 68% of the daily value.
Sodium is the quieter problem at normal portions. The 196 mg in two tablespoons is about a twelfth of a teaspoon of table salt, which sounds trivial, until it is joined by cheese, croutons and bacon on the same wedge. The dipping cup at 57 g brings 366 mg on its own.
Protein is not a reason to eat this. At 0.4 g per serving it is a rounding error next to the protein foods on your plate; the cheese in the dressing is there for flavor, not for grams.
How does blue cheese dressing compare?
| Dressing | Per 100 g | US serving | Calories |
|---|---|---|---|
| Blue cheese | 484 kcal | 1 oz (28.3 g) | 137 kcal |
| Ranch | 430 kcal | 1 oz (28.3 g) | 122 kcal |
| Caesar | 542 kcal | 1 oz (28.3 g) | 153 kcal |
| Honey mustard | 464 kcal | 1 oz (28.3 g) | 131 kcal |
Our take: blue cheese is the second-heaviest of these four per gram, behind Caesar and ahead of both ranch and honey mustard. The ranch-versus-blue-cheese argument that follows every wing order is worth 15 calories an ounce — real, but not the thing that decides your day. What decides it is how much lands on the plate. Swapping blue cheese for ranch on a cup-sized pour saves 132 calories; measuring two tablespoons instead of pouring a cup saves over a thousand. If you want the flavor and want the calories down, the light bottle at 92 calories per 2 tablespoons is the honest middle ground; fat-free at 38 is a different food, sweeter and saltier, and worth tasting before you commit a whole bottle to it.
Most popular blue cheese dressing brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Wish-Bone Chunky Blue Cheese Dressing | 367 cal |
| Wish-Bone Light Chunky Blue Cheese Dressing | 200 cal |
| Wish-Bone Fat Free Chunky Blue Cheese Dressing | 100 cal |
| Marzetti Blue Cheese Dressing | 433 cal |
| Marzetti Organic Blue Cheese Dressing | 433 cal |
| Marzetti Light Blue Cheese Dressing | 258 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Blue cheese dressing FAQs
How many calories are in 2 tablespoons of blue cheese dressing?
2 tablespoons of regular blue cheese dressing is 148 calories, based on the USDA figure of 484 calories per 100 g and a tablespoon weight of 15.3 g. That serving carries 15.6 g of fat, 1.5 g of carbohydrate and 196 mg of sodium. Bottled brands often list slightly less.
How many calories are in 1 cup of blue cheese dressing?
A cup of blue cheese dressing weighs about 245 g and comes to 1,186 calories, our own arithmetic from the USDA 100 g figure. That is eight label servings in one measure, with roughly 125 g of fat and about 1,573 mg of sodium. Restaurant salads dressed by ladle land closer to this than to two tablespoons.
Is blue cheese dressing healthier than ranch?
Blue cheese is slightly heavier: 484 calories per 100 g against 430 for ranch, or 137 versus 122 calories per ounce. Neither is a low-calorie food, and both are almost entirely oil. The 15-calorie gap per ounce matters far less than how much of either you pour.
How much sodium is in blue cheese dressing?
642 mg of sodium per 100 g, which works out at 196 mg in a 2-tablespoon serving, or 9% of the Daily Value. A 57 g dipping container carries 366 mg. Fat-free versions are saltier still at 814 mg per 100 g, since salt replaces the flavor the oil used to carry.
How many calories are in fat free blue cheese dressing?
Fat-free blue cheese dressing is 115 calories per 100 g, or 38 calories in a 2-tablespoon (33.2 g) serving. That is a 76% cut from the regular dressing. The fat drops to 1.01 g per 100 g, while carbohydrate rises to 25.6 g and sodium climbs to 814 mg.
How many carbs are in blue cheese dressing?
Regular blue cheese dressing has 4.77 g of carbohydrate per 100 g, so 1.5 g in a 2-tablespoon serving, just 1% of the Daily Value. Total sugars are 3.48 g per 100 g. Light and fat-free versions are the carb-heavy ones, at 15.18 g and 25.6 g per 100 g.
How many calories in Wish-Bone chunky blue cheese dressing?
Wish-Bone Chunky Blue Cheese Dressing lists 110 calories per 2 Tbsp (30 g), which is 367 calories per 100 g — lighter than the 484 USDA publishes for the generic commercial dressing. The Light bottle lists 60 calories per serving and the Fat Free bottle 30.
Does blue cheese dressing have protein?
Barely: 1.37 g of protein per 100 g, which is 0.4 g in a 2-tablespoon serving, or 1% of the Daily Value. The cheese is there for flavor, not grams. The low-calorie record built on a milk base is the exception, with 5.1 g of protein per 100 g.
Similar foods
- Oat flour — 105 cal for 1/4 cup
- Cheese — 113 cal per slice
- Yum yum sauce — 170 cal for 2 tbsp
- Thousand Island Dressing — 216 cal per dipping-size container
- Gouda cheese — 75 cal per slice
- Condensed Milk — 122 cal per 2 tbsp
Count it without the math
Point the camera at the salad and BodyPal counts the dressing along with it.
