Nutritional yeast is a common ingredient in many vegan recipes.Fairly obscure to most who are unfamiliar with a plant-based diet, nutritional yeast is a staple ingredient for vegans, as it easily lends a slightly nutty, and mildly cheesy, flavor to many dishes. Typically located in the supplement or bulk sections of most natural foods stores, nutritional yeast—as the name implies—is also chock full of nutrients. It is available in two varieties, fortified and unfortified, but fortified is the most commonly sold variety in the United States. Other names for nutritional yeast are nooch, yeshi, Brufax, or savory yeast flakes.
Nutritional Yeast
Nutritional yeast is an inactive yeast. It's yellow in color and with a nutty cheesy flavor. Nutritional yeast is high in B-complex vitamins (oftentimes fortified with B-12) and on average a 2-tablespoon serving provides about 4 grams of fiber, 8 grams of protein, and is a complete protein—meaning that it provides you with 9 amino acids. Many vegans use fortified nutritional yeast, which provides the daily-recommended amount of B12, which is usually scarce in a vegan diet. Fortified nutritional yeast is also a good source of selenium, potassium, folate, and iron.
Nutritional yeast should not be confused with Brewer’s Yeast, which is a different foodstuff entirely. Shelf-stable, nutritional yeast keeps well if stored in an airtight container in a cool, dry area. It can be used as a condiment, such as in topping popcorn or pasta, as one may use Parmesan cheese, or as a base for cheesy sauces and dips.
Nutritional yeast—generally different than the strain used for brewing or baking—is grown on a medium, made of glucose that has been derived from sugarcane or beets. The yeast is grown on this medium for a few days and then de-activated (killed) and harvested. Before packaging, the yeast must first be washed and dried. Sold as flakes or powder, either variety can be used in recipes calling for nutritional yeast.
How to Use Nutritional Yeast
Using nutritional yeast in recipes is quite simple as it can easily be added to sauces, dips, and marinades for an extra burst of cheesy flavor. Often it is a favorite ingredient in Vegan Mac and Cheese, tofu scrambles, and vegan queso dips. Many times, turmeric will be also added to a recipe calling for the nutritional yeast to add a slightly orange coloring—which works great for cheesy sauces and spreads.
Another great application is to mix with panko breadcrumbs when coating foods, such as tofu or tempeh, or sprinkle a bit on top of bread cubes and toast for easy croutons for salads. A simple way to start using nutritional yeast is to sprinkle it on top of popcorn, add on top of baked potatoes, or sprinkle some on top of a green or grain salad.
Including just 2 tablespoons a day can help vegans incorporate important nutrients in their diets, so having a canister of this wonder food around is a good way to ensure you’ll get that extra nutritional boost.
FAQs
nutritional yeast is that the beloved nooch is a deactivated form of Saccharomyces cerevisiae yeast. Initially, live Saccharomyces cerevisiae yeast is fed sugars and carbohydrates to help it grow in a fermentation vat. Then, it undergoes a process of heating and pasteurization before entering the drying phase.
Is there any downside to nutritional yeast? ›
Too much nutritional yeast added too quickly to one's diet can cause problems with digestion, such as abdominal cramps and diarrhea. A high-fiber diet is good for digestive health.
What does nutritional yeast do for your body? ›
"The zinc and plant compounds, or phytochemicals, found in nutritional yeast are natural antioxidants that reduce inflammation throughout the body and fight off free radicals," Manian says. "These benefits combine to prevent chronic illness and even aging-related annoyances like wrinkles."
How much nutritional yeast should I eat per day? ›
It's safe to use nutritional yeast in moderation, typically up to several tablespoons (10–30 grams) per day. It would require relatively large amounts of nutritional yeast to exceed the tolerable upper intake levels (UL) for the various vitamins and minerals it contains.
Who Cannot take nutritional yeast? ›
People with a sensitivity to yeast products should not eat nutritional yeast. Nutritional yeast may also worsen symptoms in people with inflammatory bowel diseases such as Crohn's disease. Nutritional yeast is an excellent source of fiber. A two-tablespoon serving contains about 20% of your daily intake.
Which is better, fortified or unfortified nutritional yeast? ›
It is also a source of selenium and potassium. While fortified and unfortified nutritional yeast both provide iron, the fortified yeast provides 20 percent of the recommended daily value, while unfortified yeast provides only 5 percent. It contains no salt or sugar, is cholesterol-free and completely vegan.
Should I refrigerate nutritional yeast? ›
You do not need to refrigerate nutritional yeast, so you may see it stored in bulk bins in health food stores or grocery stores. It has a shelf life of about two years when stored correctly; keep nutritional yeast in a jar on the countertop or in a cool, dark place like a pantry.
Is nutritional yeast healthier than cheese? ›
While a drawback of many cheeses is the high level of saturated fats, nutritional yeast is fat-free, “which is great for anyone watching their cholesterol, and much more heart-healthy in general.” On top of that, nutritional yeast is sugar-free, gluten-free, and sodium-free, despite its naturally savory flavor.
Does cooking nutritional yeast destroy vitamins? ›
Even though nutritional yeast is a great ingredient to cook with, the healthiest way to eat it is raw. B vitamins have a tendency to break down rapidly when they are heated, so if you're cooking with fortified yeast, you're likely losing most of those added B vitamins.
Does nutritional yeast go bad? ›
Nutritional yeast typically has a shelf life of 12 to 24 months. However, if it develops an off smell, changes in color, or becomes clumpy, these may be signs the product has gone bad and should be discarded to avoid consuming an inferior or potentially harmful product.
The probiotics in nutritional yeast have shown positive effects on diarrheal patients, and although more research is needed, it may aid in the treatment of diarrhea. In addition, nutritional yeast is helpful for those who suffer the symptoms of lactose intolerance since it does not contain any dairy products.
Is nutritional yeast an ultra-processed food? ›
So, what exactly is nutritional yeast and how is it made? To start, nutritional yeast is not a 'real thing'. It's manufactured and is therefore a processed food, something I tend to avoid.
Is there such thing as too much nutritional yeast? ›
Although nutritional yeast is generally safe for most people, it may cause negative reactions in individuals who are sensitive to it. In large doses, it can cause digestive discomfort or facial flushing due to its high-fiber and niacin content, respectively.
Is nutritional yeast like MSG? ›
Yeast is used to add flavor to foods. Nutritional yeast receives its umami flavor from naturally occurring MSG and there are many misperceptions about the safety of MSG. However, MSG is generally recognized as safe by the FDA and there are many foods that have naturally occurring MSG, such as cheese and tomatoes.
Why do you need nutritional yeast? ›
Nutritional yeast can add vitamins, minerals, and protein to the diet. Benefits of nutritional yeast include boosting energy, supporting the immune system, and more. Yeast has played an important role in the human diet for thousands of years. This fungus is a vital ingredient in bread, beer, and a range of other foods.
Is nutritional yeast really MSG? ›
There's a reason nutritional yeast is so often compared to cheese: It contains naturally occurring MSG. “Monosodium glutamate is just the sodium version of glutamic acid,” said Christine Clark, a cheese writer and educator based in Burlington, Vt. “Glutamic acid is umami.
Can nutritional yeast cause candida overgrowth? ›
Although it is a form of yeast, nutritional yeast won't make bread rise. Since it's deactivated, the yeast cells are not alive and won't contribute to candida growth on your body. If you're getting candidiasis infections regularly, it's best to talk with your doctor about the cause and treatment.
Does nutritional yeast make you bloated? ›
Some research has suggested that nutritional yeast may be irritating to those with Crohn's disease and other types of Inflammatory Bowel Disease (IBD). In general, adding too much fiber to your diet too quickly can cause issues like gas, bloating and cramping, according to the Mayo Clinic.
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