Nutritional yeast is a deactivated form of yeast that's used as a seasoning and nutritional supplement. One of its most popular uses is as a plant-based substitute for cheese. If you're wary about adding fungus to your food, remember yeast is responsible for many of our favorite foods and beverages. Unlike baker's yeast, nutritional yeast doesn't cause food to rise but adds flavor and provides vital nutrients.
Nutritional Yeast Nutrition Facts
The following nutritional yeast nutrition information is for 16 grams (around 1.5 tablespoons), provided by the USDA.
- Calories: 60
- Fat: 0.5g
- Sodium: 30mg
- Carbohydrates: 5g
- Fiber: 3g
- Sugars: 0g
- Protein: 8g
- Thiamin (vitamin B1): 10mg
- Riboflavin (vitamin B2): 10mg
- Vitamin B6: 12mg
- Vitamin B12: 24mcg
Carbs
Around 1.5 tablespoons of nutritional yeast contains 5 grams of carbohydrates, including 3 grams of fiber. Yeast provides an especially beneficial form of soluble fiber called beta-glucan, which offers unique health benefits.
Fats
Most brands of nutritional yeast are naturally fat-free.
Protein
Nutritional yeast provides all essential amino acids with 8 grams per 1.5 tablespoons.
Vitamins and Minerals
Most nutritional yeast products are fortified with added B vitamins. The nutrition data above is from a Wegmans brand, which provides 600% or more of most B vitamins per 16 grams. It also has 1,000% of the daily value for vitamin B12.
Nutritional yeast also has calcium, thiamin, iron, and potassium.
Nutritional Yeast Health Benefits
In a small serving, nutritional yeast nutrition comes with many health benefits.
Reduces Risk of Anemia
When it comes to anemia, the first nutrient to come to mind is usually iron. However, inadequate folate or vitamin B12 also causes anemia. A common treatment for a vitamin B12 deficiency is injections, but large oral doses can also be effective.
Most brands of nutritional yeast are fortified with B12, providing more than 500% of the daily value per serving. Because B12 is water-soluble, it is unlikely to cause toxicity even when consumed in high doses. People who follow a plant-based or vegan diet often have limited sources of vitamin B12. Nutritional yeast can serve as a key source of this essential nutrient.
Supports Heart Health
Nutritional yeast contains beta-glucan, a carbohydrate found in the cell walls of plants, bacteria, and fungi. Higher intakes of beta-glucan lead to favorable cardiovascular outcomes, including lowering "bad cholesterol" and increasing "good cholesterol." In addition, most brands of nutritional yeast contain potassium, which reduces blood pressure. Nutritional yeast is a low-sodium, heart-healthy seasoning that adds flavor to savory dishes.
May Promote Healthy Immune System Function
Although more research is needed, several studies have pointed to yeast-derived beta-glucan as an immune strengthener. Researchers attribute these benefits to beta glucan's bacterial fermentation in the intestines.
Beta-glucan may also stimulate the activity of crucial immune system cells, like macrophages. Animal studies have even demonstrated the ability of beta-glucan to equip the immune system in fighting off anthrax infections. Nutritional yeast is an easy way to boost your intake of this promising nutrient.
Prevents Constipation
Nutritional yeast contributes 3 grams of fiber per 16 grams. Fiber is essential, although unfortunately, most people do not get enough. The recommendation for fiber intake is at least 25 to 35 grams daily, while the typical American's intake is less than half that amount.
Fiber regulates bowel movements by pulling water into the colon and adding bulk and softness to stool. Using nutritional yeast in place of cheese or other seasonings can help you achieve adequate fiber intake.
Aids Diabetes Management
In addition to fiber's role in digestion, getting enough fiber helps prevent blood sugar fluctuations. Low-fiber diets have been shown to increase the risk of diabetes in various populations.
Fiber slows digestion and increases satiety, controlling hunger and the glycemic response of food. Not only is fiber beneficial for preventing diabetes, but it also helps those with diabetes to maintain good numbers. Nutritional yeast is a creative way to add more fiber to your plate.
Allergies
If you suspect an allergy to yeast or mold, see an allergist for a full evaluation. Yeast overgrowth is another possible condition that is unrelated to yeast allergies. Yeast overgrowth can occur in compromised immune systems or following antibiotic treatment.
Because yeast is present in many foods, anyone with a true yeast allergy may have to avoid several food items including baked goods, fermented alcoholic beverages, marmite/vegemite, sourdough bread, and certain multivitamins. Before placing unnecessary restrictions on yourself, determine if you truly have a yeast allergy by speaking to a qualified healthcare provider.
Adverse Effects
Unlike brewer's yeast, nutritional yeast is inactive and unlikely to cause any negative effects. However, if you suffer from irritable bowel syndrome (IBS) or migraines, yeast may be a trigger for you. Pay attention to how you feel and watch out for side effects when trying a new food, like nutritional yeast.
Varieties of Nutritional Yeast
Nutritional yeast may be sold as granules, powder, or flakes. Check the nutritional yeast nutrition facts label to see if the product you are considering is fortified with added vitamins and minerals or has added sodium.
When Nutritional Yeast Is Best
Nutritional yeast is a dry food product available year-round in the supermarket with other seasonings. It is sometimes sold in a bulk food bin.
Storage and Food Safety
Although it's a dry product, nutritional yeast will keep longer in the refrigerator once opened. Store it in an airtight container and be mindful of the expiration date on the label.
How to Use Nutritional Yeast
The taste of nutritional yeast is often described as nutty or cheesy. It's typically added to savory dishes such as pasta, roasted meats, vegetables, and salads.
Some interesting ways to use nutritional yeast include:
- popcorn seasoning
- In pasta dishes in place of parmesan cheese
- A vegan alternative to cheese sauce
- Soup ingredient
- Scrambled egg additive
- On top of garlic bread
