Is Brie Cheese Healthy? Nutrition Facts, Benefits, and Risks

Brie cheese has long been a favorite on cheese boards and appetizer platters, known for its creamy texture and distinctive white rind. But many health-conscious consumers wonder whether this indulgent French cheese can fit into a nutritious diet.

The good news is that brie offers more than just great taste. This soft-ripened cheese contains valuable nutrients including protein, calcium, and essential vitamins that support various aspects of health.

However, like many dairy products, brie is calorie-dense and high in fat, which means portion control matters. Understanding both the benefits and potential drawbacks can help you make informed decisions about including brie in your eating plan.

This comprehensive guide examines the nutritional profile of brie cheese, explores its potential health benefits, discusses who should limit or avoid it, and provides practical tips for enjoying it as part of a balanced diet.

Nutritional Profile of Brie Cheese

Understanding what’s in brie cheese is the first step to determining whether it’s a healthy choice for you.

Macronutrients and Calories

A standard one-ounce (28-gram) serving of brie cheese contains approximately:

• Calories: 95-100
• Protein: 6 grams
• Fat: 8-9 grams (including 5-6 grams of saturated fat)
• Carbohydrates: Less than 1 gram
• Fiber: 0 grams

The protein content in brie is notable, providing roughly the same amount as one egg. This makes it a decent protein source for vegetarians who consume dairy products.

The fat content consists primarily of saturated fat from cow’s milk. While saturated fat has been controversial in nutrition circles, recent research suggests that dairy-based saturated fats may not carry the same cardiovascular risks as previously believed when consumed in moderation.

Vitamins and Minerals

Brie is surprisingly rich in several important micronutrients. One ounce provides:

• Vitamin B12: 10-20% of the Daily Value (DV) – crucial for nerve function and red blood cell formation
• Riboflavin (Vitamin B2): 11% of the DV – important for energy metabolism
• Vitamin A: 6% of the DV – supports vision and immune function
• Calcium: 5-10% of the DV – essential for bone health
• Phosphorus: 6% of the DV – works with calcium for bone strength
• Selenium: 5% of the DV – acts as an antioxidant
• Sodium: 120-180 mg

The vitamin B12 content is particularly valuable for older adults and those following plant-based diets who may struggle to get adequate amounts of this nutrient.

Health Benefits of Brie Cheese

When consumed in appropriate portions, brie cheese can contribute several health benefits:

High-Quality Protein Source

Brie provides complete protein containing all nine essential amino acids your body needs. Protein is vital for building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass.

The protein in brie is also highly bioavailable, meaning your body can efficiently digest and use it. This makes brie a useful addition to meals and snacks, especially for those looking to increase their protein intake without consuming large volumes of food.

Supports Bone Health

As a dairy product, brie contains calcium, phosphorus, and protein—three nutrients that work synergistically to support bone density and strength. Regular consumption of calcium-rich foods is particularly important for preventing osteoporosis, especially in women after menopause.

The vitamin K2 naturally present in fermented dairy products like brie may also contribute to bone health by helping direct calcium to bones rather than soft tissues.

Provides Energy-Supporting B Vitamins

Brie is an excellent source of vitamin B12 and riboflavin, both crucial for converting food into energy. Vitamin B12 also supports nervous system function and DNA synthesis.

These B vitamins are water-soluble, meaning your body doesn’t store them long-term. Regular intake through foods like brie helps maintain adequate levels.

May Aid Weight Management

Though it might seem counterintuitive, the fat and protein in brie can actually support weight management goals when consumed mindfully. Both macronutrients promote satiety—the feeling of fullness after eating—which can help reduce overall calorie intake throughout the day.

Research on full-fat dairy consumption has challenged old assumptions, with several studies showing that people who consume full-fat dairy products don’t necessarily gain more weight than those who choose low-fat options.

Contains Beneficial Fatty Acids

The aging process that gives brie its characteristic flavor also produces conjugated linoleic acid (CLA), a fatty acid with potential health benefits. Some research suggests CLA may have anti-inflammatory properties and could support immune function, though more human studies are needed.

Provides Probiotics and Beneficial Bacteria

The white mold that grows on brie’s surface during the ripening process consists of beneficial bacteria and fungi, primarily Penicillium candidum. These microorganisms contribute to gut microbiome diversity when consumed.

While brie isn’t typically classified as a probiotic food like yogurt, the aging process does introduce beneficial bacterial cultures that may support digestive health.

Potential Downsides and Health Concerns

Despite its nutritional benefits, brie isn’t suitable for everyone and comes with some considerations:

High in Saturated Fat

With approximately 5 grams of saturated fat per ounce, brie can contribute significantly to your daily saturated fat intake. Current dietary guidelines recommend limiting saturated fat to less than 10% of daily calories.

For someone eating 2,000 calories daily, this means no more than 22 grams of saturated fat. A few servings of brie could use up much of that allowance.

While research on saturated fat continues to evolve, those with cardiovascular concerns should discuss appropriate dairy intake with their healthcare provider.

Calorie Dense

At approximately 95-100 calories per ounce, brie is calorically concentrated. It’s easy to consume multiple servings without realizing it, especially when enjoying it with crackers, bread, or wine.

This calorie density isn’t inherently problematic, but it requires awareness. Unintentional overconsumption could contribute to weight gain over time.

Sodium Content

While not exceptionally high in sodium compared to many aged cheeses, brie does contain 120-180 mg per ounce. When paired with salty crackers or cured meats, the sodium can add up quickly.

People managing high blood pressure or those on sodium-restricted diets should monitor their total sodium intake when consuming brie.

Lactose Content

Though brie contains less lactose than fresh dairy products due to the fermentation process, it still contains some. Most people with lactose intolerance can tolerate small amounts of aged cheese, but individual tolerance varies.

Those with severe lactose intolerance may experience digestive discomfort including bloating, gas, or diarrhea after consuming brie.

Milk Allergy Concerns

Unlike lactose intolerance, a milk protein allergy is an immune system reaction to proteins in dairy. People with milk allergies must avoid all dairy products, including brie, as even small amounts can trigger allergic reactions ranging from mild to severe.

Risks During Pregnancy

Pregnant women should only consume pasteurized brie. Unpasteurized soft cheeses can harbor Listeria monocytogenes, a bacterium that causes listeriosis—a serious infection particularly dangerous during pregnancy.

Most brie sold in the United States is pasteurized, but it’s important to check labels. When dining out or purchasing imported varieties, pregnant women should verify the cheese is made from pasteurized milk.

Histamine Content

As an aged cheese, brie contains histamine, a compound produced during the fermentation process. Some people have histamine intolerance and may experience symptoms like headaches, digestive issues, or skin reactions after consuming high-histamine foods.

How Brie Compares to Other Cheeses

Understanding how brie stacks up against other popular cheeses can help you make informed choices:

Brie vs. Camembert

These two cheeses are very similar in nutritional profile, texture, and production method. Camembert typically has a slightly stronger flavor and may be marginally higher in fat depending on the specific variety.

Brie vs. Cheddar

Cheddar is firmer and contains slightly more protein and calcium than brie. However, it also tends to be higher in sodium and saturated fat. The choice between them often comes down to personal preference and intended use.

Brie vs. Mozzarella

Fresh mozzarella is lower in calories and fat than brie while providing similar amounts of protein. However, it contains less vitamin B12 and other nutrients that develop during the aging process.

Brie vs. Blue Cheese

Blue cheese typically contains more sodium and has a more intense flavor than brie. The nutritional profiles are otherwise comparable, with both offering good amounts of calcium and vitamin B12.

Tips for Including Brie in a Healthy Diet

If you enjoy brie, these strategies can help you incorporate it healthfully:

Mind Your Portions

A standard serving is one ounce (about the size of your thumb). Pre-cutting your portion helps prevent mindless overeating. When serving brie at gatherings, slice it beforehand so guests can easily gauge appropriate serving sizes.

Pair with Nutrient-Dense Foods

Combine brie with foods that add nutrition without excessive calories:

• Fresh fruit like apples, pears, or grapes
• Raw vegetables such as celery, cucumber, or bell peppers
• Whole grain crackers or bread
• Nuts and seeds in moderation

These pairings add fiber, vitamins, and minerals while helping you feel satisfied with smaller amounts of cheese.

Use as a Flavor Enhancer

Rather than eating large quantities, use small amounts of brie to add creaminess and flavor to dishes. Try adding thin slices to salads, melting it over roasted vegetables, or incorporating it into omelets.

Balance Your Daily Intake

If you enjoy brie at one meal, choose lower-fat protein sources at others. This approach allows you to enjoy foods you love while maintaining nutritional balance throughout the day.

Choose Quality Over Quantity

Invest in high-quality brie from reputable sources. Better-quality cheese is often more flavorful, meaning you may feel satisfied with smaller portions. Additionally, cheese from grass-fed cows may offer a more favorable fatty acid profile.

Consider Timing

Some people find that consuming calorie-dense foods like brie earlier in the day helps them feel satisfied and prevents evening snacking. Experiment to see what timing works best for your body and schedule.

Selecting and Storing Brie Cheese

Proper selection and storage maximize both flavor and food safety:

Choosing Brie at the Store

Look for brie that feels slightly firm but yields to gentle pressure. Overly hard cheese may be underripe, while cheese that feels mushy or has an ammonia-like smell is overripe.

The white rind should be relatively uniform without significant browning or red/brown patches. Some slight variation is normal and acceptable.

Check the sell-by date and choose the freshest option available. If purchasing pre-packaged brie, ensure the packaging is intact without tears or excessive moisture inside.

Storage Guidelines

Keep brie refrigerated at 35-40°F (2-4°C) in its original packaging or wrapped tightly in wax paper or parchment paper, then placed in an airtight container or plastic bag. This method allows the cheese to breathe while preventing it from drying out.

Avoid wrapping brie directly in plastic wrap, as this can make the rind slimy and affect flavor.

Once opened, consume brie within one to two weeks for best quality and safety. The cheese will continue to ripen in your refrigerator, becoming softer and more flavorful over time.

Freezing Brie

While technically possible, freezing brie is not recommended as it significantly alters the texture, making it crumbly and grainy when thawed. If you must freeze brie, use it in cooked dishes rather than serving it fresh.

Serving Temperature

For optimal flavor and texture, remove brie from the refrigerator 30-60 minutes before serving. The cheese should feel soft and spreadable. Cold brie has a firmer texture and less pronounced flavor.

Signs of Spoilage

Discard brie if you notice:

• Blue, green, or pink mold growth (the white rind is normal)
• Strong ammonia smell that doesn’t dissipate
• Slimy or excessively wet texture
• Hard, dried-out areas
• Off-flavors or sour taste

When in doubt, it’s better to err on the side of caution and discard questionable cheese.

Delicious and Healthy Ways to Enjoy Brie

These ideas help you savor brie while maintaining nutritional balance:

Simple Appetizers

Create a balanced cheese plate with brie, fresh fruit, raw vegetables, whole grain crackers, and a small handful of nuts. This combination provides protein, healthy fats, fiber, vitamins, and minerals.

Salad Topping

Add small cubes of brie to green salads for creaminess and protein. The cheese pairs particularly well with pears, walnuts, and balsamic vinaigrette.

Stuffed Chicken or Vegetables

Use small amounts of brie as a filling for chicken breasts, mushrooms, or bell peppers. The cheese adds richness without requiring large quantities.

Breakfast Enhancement

Add thin slices of brie to whole grain toast topped with sliced tomatoes or to vegetable-filled omelets for added protein and calcium.

Baked Brie

For special occasions, bake a small wheel of brie topped with a small amount of honey, nuts, or fresh herbs. Serve with apple slices and whole grain crackers for a memorable appetizer that feels indulgent but includes nutritious components.

Special Dietary Considerations

For Weight Loss

Brie can fit into a weight loss plan when portioned carefully. The protein and fat content promote satiety, potentially reducing overall calorie intake. However, measure your portions and account for the calories in your daily total.

For Diabetes Management

With virtually no carbohydrates, brie has minimal impact on blood sugar levels. It can be a good protein option for people managing diabetes. However, be mindful of what you pair it with—crackers and fruit add carbohydrates that affect blood glucose.

For Heart Health

Those managing cholesterol or heart disease should discuss dairy intake with their healthcare provider. While recent research suggests dairy fat may not be as problematic as once thought, individual situations vary. Moderate portions are key.

For Vegetarians

Brie provides valuable protein, vitamin B12, and other nutrients that can be challenging to obtain from plant-based sources. However, strict vegetarians should note that some brie is made with animal-derived rennet; vegetarian-friendly versions made with microbial or vegetable rennet are available.

For Children

Pasteurized brie can be introduced to children after age one when they begin eating solid dairy products. Cut it into small pieces to prevent choking, and ensure it’s part of a varied diet rather than a frequent high-fat food.

Frequently Asked Questions

Can I eat the white rind on brie?

Yes, the white rind is completely edible and safe to eat. It’s formed by Penicillium candidum, a type of beneficial mold intentionally introduced during cheesemaking. The rind adds earthy, mushroom-like flavors. Some people prefer it while others remove it—both approaches are acceptable.

Is brie healthier than regular cheese?

Brie isn’t necessarily healthier or less healthy than other cheeses—it depends on what you’re comparing it to and your individual nutritional needs. It offers good amounts of protein and vitamin B12 but is also high in fat and calories like most cheeses. The healthiest cheese is one you enjoy in appropriate portions.

How much brie can I eat per day?

Most nutrition experts recommend limiting cheese intake to 1-2 ounces per day as part of a balanced diet. This provides beneficial nutrients without excessive saturated fat or calories. Your optimal intake may vary based on your overall diet, activity level, and health status.

Does brie contain probiotics?

Brie contains some beneficial bacteria from the fermentation process, but it’s not considered a significant probiotic source like yogurt or kefir. The bacteria and mold on the rind may offer modest benefits for gut health, but more research is needed.

Is brie anti-inflammatory?

Some compounds in brie, particularly conjugated linoleic acid (CLA) formed during ripening, may have anti-inflammatory properties. However, the amounts present are relatively small, and more research is needed. Brie should not be relied upon as an anti-inflammatory treatment.

The Bottom Line: Is Brie Cheese Healthy?

The answer to whether brie is healthy isn’t simply yes or no—it depends on context, portion size, and individual health circumstances.

Brie offers legitimate nutritional benefits. It’s a good source of high-quality protein, provides valuable vitamins B12 and riboflavin, contributes calcium for bone health, and contains beneficial fatty acids produced during the aging process. The protein and fat content can promote feelings of fullness, potentially supporting appetite control.

However, brie is also calorie-dense and high in saturated fat, which means portion control is essential. One ounce is a reasonable serving size that provides nutrients without excessive calories. Consuming brie alongside nutrient-dense foods like fruit, vegetables, and whole grains creates a more balanced eating experience.

For most healthy individuals, enjoying brie in moderation as part of a varied diet poses no problems and can contribute to overall nutritional intake. The key is mindful consumption—savoring smaller amounts rather than mindlessly overindulging.

Certain populations should exercise additional caution or avoid brie entirely. Pregnant women must ensure their brie is pasteurized to prevent listeriosis. Those with milk allergies cannot consume brie safely. People with specific health conditions affecting cholesterol, blood pressure, or weight should discuss appropriate intake levels with their healthcare provider.

Ultimately, brie cheese can absolutely be part of a healthy diet when consumed thoughtfully. Its rich flavor means a little goes a long way, allowing you to enjoy its unique taste and texture while benefiting from its nutritional contributions. The key to including brie healthfully is awareness—understanding both its benefits and limitations, controlling portions, and balancing it with other nutritious foods throughout your day.

If you love brie, there’s no need to eliminate it from your diet. Instead, enjoy it as an occasional treat, savor every bite, and pair it with wholesome accompaniments that enhance both flavor and nutrition.

Sources:

• USDA FoodData Central – National Nutrient Database
• PubMed Central – National Institutes of Health
• U.S. Food and Drug Administration – Food Safety
• Mayo Clinic – Nutrition and Healthy Eating
• NIH Office of Dietary Supplements