The journal · Nutrition & balance
How many calories in Roquefort, what does it really contain, and how does it fit a balanced diet? A factual nutrition guide, without health hype or scaremongering.
In brief
Chapter I
Yes, Roquefort is a rich cheese — but almost no one eats 100 g at once.
Roquefort is about 350–370 kcal per 100 g, an impressive figure that fuels its “heavy” reputation but reflects a quantity rarely eaten in one go.
A sensible 25–30 g serving is closer to 100–110 kcal — barely more than a yoghurt. The gap between “per 100 g” and the real plate is huge.
These values are indicative and vary with ageing: the longer the ageing, the denser and slightly more energetic the cheese.
Its richness is its nature: fat carries the aromas, salt structures the taste, a tiny amount flavours a whole dish.
A well-chosen sliver brings pleasure, protein and calcium without unbalancing the day. The idea is not to count every calorie, but to respect its place: little, but good.
Chapter II
Most hard or blue cheeses sit between 330 and 400 kcal per 100 g, so Roquefort is close to comté or parmesan and richer than fresh cheeses.
It stands out mainly on salt and intensity — which naturally limits how much we eat.
An isolated figure means little: what matters is the real serving and how often.
Chapter III
Beyond calories, Roquefort concentrates nutrients from a rich raw ewe’s milk.
Protein is a key asset: about 19 g per 100 g, of high biological value with all essential amino acids.
Fat provides most of its energy, mainly saturated — the mark of whole-milk cheeses. Enjoy in reasonable amounts.
Calcium is abundant (about 600 mg/100 g), useful for bone health. Sodium is the main point to watch.
Ewe’s milk is naturally more concentrated than cow’s milk — richer in fat, protein and calcium.
Raw milk also preserves live ferments and complex aromas. Learn more on our page about raw ewe’s milk.
Chapter IV
Enjoyed in moderation, Roquefort has real nutritional strengths — three main ones.
Quality protein rich in essential amino acids, supporting muscle and satiety.
A high calcium content that supports bone health and is easily used by the body.
Ageing develops a characteristic microbial flora; an aged, fermented food.
None of this is a health claim: Roquefort is a treat, not a supplement.
A 25–30 g serving, a few times a week, is plenty — taste, protein and calcium without weighing on balance.
Pleasure over quantity: a little Roquefort transforms a salad or a sauce.
Chapter V
Roquefort fits at the end of a meal or at the heart of a dish, where a little replaces a lot of added fat.
Balance the rest of the meal with vegetables and whole grains, and let the cheese be the flavour signature.
Learning to portion beats depriving yourself — Roquefort belongs in a balanced week.
A cheese of character is measured in pleasure, not only in calories.
Chapter VI
Long ageing leaves almost no lactose in Roquefort.
Ageing breaks down milk sugar over the weeks, so aged cheeses are among the lowest in lactose.
Many lactose-sensitive people tolerate it far better than milk — though sensitivity varies.
If in doubt or on a special diet, ask a doctor or dietitian. This article gives general guidance only.
Chapter VII
Roquefort is a raw-milk cheese; general guidance advises pregnant women to be cautious with raw-milk and blue cheeses.
This is a shared precautionary principle, not a reason to dramatise.
Each situation is unique: speak to your doctor or midwife for tailored advice.
Chapter VIII
Made from ewe’s milk, ferments, Penicillium and salt, Roquefort contains no gluten.
Only the accompaniments — bread, crackers, prepared sauces — may bring gluten; check them on a strict diet.
Chapter IX
Rich but enjoyed in small portions, Roquefort offers complete protein, calcium and unmatched flavour; low in lactose, gluten-free, with raw-milk care in pregnancy.
Good nutrition is about portion, frequency and balance — not a single label figure. In its place, Roquefort ticks the boxes.
Frequently asked
01.
A realistic 30 g serving is about 110 kcal (indicative, varies with ageing) — far more useful than the “per 100 g” figure.
02.
Very little. Long ageing removes almost all lactose, so it is often better tolerated than milk. Sensitivity varies — ask a health professional if unsure.
03.
It is a raw-milk cheese; guidance advises caution with raw-milk and blue cheeses during pregnancy. Speak to your doctor or midwife.
04.
Yes, naturally. Only accompaniments such as bread or sauces may contain gluten.
05.
Salt is part of its making; it is among the saltier cheeses. The small usual serving keeps the intake modest.
06.
Yes — a 25–30 g serving a few times a week brings protein, calcium and pleasure without unbalancing the day.
Go further
These figures make sense against a real artisan raw-milk cheese. To go beyond calories roquefort, discover our raw-milk Roquefort, then keep reading.
From numbers to pleasure
The best way to grasp these figures is to taste a raw-milk Roquefort aged in the Combalou caves. Choose your piece in the shop, or get to know our cheese.
