What is Nutritional Yeast?

Nutritional yeast is the same type of yeast that is used to produce bread and brew beer and is a species of yeast known as Saccharomyces cerevisiae. Unlike other types of yeast, nutritional yeast is not alive – it is deactivated by heating and then sold as thin flakes and/or powder. 

Two types of nutritional yeast are sold – either fortified or unfortified. 

• Fortified means that vitamins/minerals have been added to the yeast during the manufacturing process to increase the nutrient content.
• Unfortified nutritional yeast will only contain the vitamins and minerals that are naturally produced by the yeast. 

This yeast is a great source of plant-based protein, several B vitamins, and vital trace minerals.1 Trace minerals are essential minerals that the body requires, however, the body only needs them in small amounts. If the yeast has been fortified, it will contain more B vitamins than unfortified yeast will. 

Main Nutritional Benefits

• Protein:

  Nutritional yeast is an excellent high-quality plant-based protein source (particularly for vegans/vegetarians) since it contains all 9 essential amino acids that you must obtain from your diet.

• B Vitamins:

  Nutritional yeast is rich in several B vitamins (especially if fortified):2

• • Thiamine (B1): essential for carbohydrate metabolism
  • Riboflavin (B2): helps convert food into energy and acts as an antioxidant
  • Niacin (B3): critical for cellular signaling, metabolism, and producing/repairing DNA. 
  • Pyridoxine (B6): involved in protein metabolism, producing red blood cells, and creating neurotransmitters. Neurotransmitters send messages between cells in your nervous system. 
  • Cobalamin (B12): critical for nervous system function, DNA production, and producing red blood cells. 
    • Vitamin B12 is mainly found in animal products, which puts vegans and vegetarians at high risk for deficiency. This vitamin is essential for red blood cells and nerve cell health, and a deficiency can result in megaloblastic anemia. This is a condition where red blood cells are larger than they should be, and therefore unable to leave the bone marrow (where they are produced) and enter the bloodstream and deliver oxygen to your oxygens and tissues. The most common symptoms associated with this include weakness and fatigue. 
    • The most reliable source of vitamin B12 for vegans and vegetarians would be a credible supplement, however, nutritional yeast is an excellent source. For example, just 2 tablespoons of Bob’s Red Mill Nutritional Yeast includes a staggering 8.8mcg of vitamin B12, when the recommended daily allowance (RDA) for individuals older than 14 years old is 2.4mcg/day.3

• Trace Minerals:

  Nutritional yeast is a great source of several trace minerals:4, 5, 6, 7

• • Zinc: necessary for producing DNA, immune function, metabolism, and growth.
  • Selenium: important for metabolism, and immune function, and plays a key role in thyroid function. 
  • Manganese: supports bone health, brain, and nervous system function, and is required for many enzymes in the body to function.  
  • Molybdenum: activates several enzymes in the body that break down harmful toxins.

Deeper Dive Into Health Benefits of Nutritional Yeast

• Packed with Antioxidants

An antioxidant is a compound that fights unstable molecules in the body that are naturally produced as a by-product of metabolism. These unstable molecules are called “free radicals” and can cause damage to your cells and may increase your risk of disease. Antioxidants travel around your body and prevent free radicals from doing harm. 

Research studies have shown that nutritional yeast contains some strong antioxidants – such as glutathione and selenomethionine.8 Eating food rich in antioxidants can reduce your risk for several chronic diseases, such as cancer, heart disease, and macular degeneration.9

• Boost Immune System

The two main carbohydrates in this yeast are alpha mannan and beta-glucan, and they have shown antibacterial and antifungal benefits among animal studies (human research is still needed).10 This could aid your body when fighting off infections. 

Specifically, the carbohydrate beta-glucan may work by activating immune cells and targeting the gut microbiome to promote immunity and overall health. 

• Improve Cholesterol Levels

The beta-glucan in nutritional yeast may also help lower cholesterol levels. An 8-week research study found that men with elevated cholesterol who took 15 grams of beta-glucan (derived from the nutritional yeast) experienced a 6% decrease in total cholesterol levels.11 

Extensive research has been done in this area, all of which have shown that beta-glucan can significantly lower cholesterol levels – which is a high-risk factor for heart disease. 

Side Effects & Safety

Serving size for nutrition yeast typically ranges between 1-2 tablespoons (15-30 grams). 

Nutritional yeast is safe to use in moderation, with individuals being able to typically enjoy up to 3 tablespoons per day. Currently, there is no upper intake level (UL) for this yeast, however, large doses can cause side effects due to the vitamins and minerals contained in the yeast. 

This yeast is an excellent source of dietary fiber, however, this may result in abdominal discomfort if it is introduced too quickly into the diet. 

Some nutritional yeast products contain tyramine, which may trigger migraine attacks in some individuals. 

While this yeast is an excellent source of niacin (B3), consuming large amounts can cause facial flushing (known as niacin flush). This flushing is typically red and may be followed by a burning and/or itching sensation, however, it is generally not associated with harm and typically resolves within 1-2 hours.12 

• Extremely high doses of niacin can cause dangerous side effects, such as liver failure. However, this is rare and would likely only result from a niacin supplement overdose. 
• Facial flushing caused by nutritional yeast most likely wouldn’t occur after consuming only a few servings. It’s more typical after ingesting very large doses, however, individuals should still be aware.

Those that have trouble processing folic acid (such as individuals with the MTHFR gene mutation) may want to use caution with nutritional yeast. These individuals should read the nutrition labels carefully and may want to opt for unfortified nutritional yeast. 

How to Use Nutritional Yeast

When nutritional yeast is properly stored in a dark and cool place, it can last up to 2 years. 

It has a distinct, cheesy taste which makes it perfect for being a cheese substitute in cheese-based recipes. 

Here are a few examples of ways nutritional yeast can spice up your life:13 

• Season popcorn, pasta, casseroles, or salads
• Top off various soups, stews, or chili
• Sprinkle onto roasted vegetables or jacket potatoes
• Create a savory, cheesy flavor for vegan sauces
• Add cheesy flavors to savory cakes, as well as quiches and pizza rolls

Recipes Using Nutritional Yeast

Nutritional yeast can be incorporated into many of your favorite savory recipes.

Here are some recipes to provide more ideas for how to cook with nutritional yeast: 

Sweet Potato Mac & Cheese 

Ingredients: 

1 – 14oz package whole grain macaroni

1 large sweet potato (~12oz), peeled and chopped

1 cup chopped onion

½ cup unsweetened plant-based milk (soy, almond, coconut, or rice)

½ cup nutritional yeast

2 cloves garlic, minced

½ tsp grated whole nutmeg

½ tsp dried rosemary, crushed

Salt and pepper – to taste

Directions: 

• Step 1: Preheat the oven to 425°F. Using a large pot, cook macaroni according to the package directions, then transfer into a large bowl. 
• Step 2: Meanwhile, cook the sweet potato in a medium saucepan, covered in enough boiling water to cover for ~8-10 minutes (until tender); drain. 
• Step 3: To make the sauce, blend the sweet potato and onion together in a blender or food processor. Add enough milk to reach a creamy consistency. Add nutmeg, garlic, nutritional yeast, and rosemary and blend again. Season with salt and pepper. 
• Step 4: Pour homemade sauce over cooked macaroni; stir to coat macaroni evenly. Transfer macaroni to a 2-qt. baking dish (square) and bake for ~15 minutes (until the top starts to turn brown). 

Vegan Cripsy Fried Tofu

Ingredients: 

1 block form or extra-firm tofu

3 Tbsp nutritional yeast

2 Tbsp all-purpose flour

2 tsp garlic powder

½ tsp salt and pepper

2 Tbsp olive oil

Directions: 

• Step 1: Press the tofu by placing paper towels underneath and on top of the tofu and weighing it down for ~10 minutes. Pressing the tofu allows it to absorb more of the flavoring/seasoning, as well as keeping it from being too watery. 
• Step 2: Slice the pressed tofu into ½ inch cubes.
• Step 3: In a small bowl, combine the tofu with the nutritional yeast, flour, garlic powder, salt, and pepper. Toss bowl gently to coat the tofu evenly. 
• Step 4: Using medium heat, heat the olive oil in a large skillet until hot, then add the tofu. Cook for 4-6 minutes, turning occasionally, until the sides of tofu are golden brown and lightly crispy. 

Nutritional Yeast Popcorn

Ingredients: 

2 Tbsp nutritional yeast

1 tsp Aleppo pepper or crushed red pepper flakes

1 tsp kosher salt

8 cups fresh popped popcorn (from ½ cup kernels)

¼ cup olive oil

*Special equipment: mortar and pestle

Directions: 

• Step 1: Finely grind the nutritional yeast, pepper, and salt with a mortar and pestle. 
• Step 2: Arrange popcorn on a rimmed baking sheet and drizzle with olive oil overtop; mix popcorn around on a sheet to evenly coat. 
• Step 3: Sprinkle with the nutritional yeast mixture and mix well to coat, adding more nutritional yeast mixture as needed until the desired level of taste is achieved. 

Nutritional yeast is rich in several vitamins and minerals with many potential benefits and can serve as a strong plant-based source of vitamin B12 particularly for vegans and vegetarians. 

Your overall health and nutrition can benefit from nutritional yeast. Start reaping the benefits today by sprinkling it on top of mixed green salads, soups, and pasta, or baking it into quiches or casseroles!

Sources: 

1. Kubala, J. (2018, June 7). B-Complex Vitamins: Benefits, Side Effects and Dosage. Healthline; Healthline Media. https://www.healthline.com/nutrition/vitamin-b-complex#overview
2. Nutritional Yeast: Nutrients, Health Benefits, and Uses. (2017, November 30). Healthline. https://www.healthline.com/nutrition/nutritional-yeast#vitamin-b-12
3. Bob’s Red Mill Nutritional Yeast 5 oz. (n.d.). Nutrition. Retrieved April 13, 2023, from https://netrition.com/products/bobs-red-mill-nutritional-yeast?variant=41339410579638&msclkid=aa562b39cad118203c164f01ecf6d997&utm_source=bing&utm_medium=cpc&utm_campaign=%5BBING%5D%20Desktop%20-%20Standard%20Shopping&utm_term=4585032215037398&utm_content=All%
4. Why Molybdenum Is an Essential Nutrient. (2017, May 6). Healthline. https://www.healthline.com/nutrition/molybdenum#TOC_TITLE_HDR_9
5. Goodson, A. (2018, August 31). 10 Evidence-Based Benefits of Manganese. Healthline. https://www.healthline.com/nutrition/manganese-benefits
6. Kubala, J. (2017). 7 Science-Based Health Benefits of Selenium. Healthline. https://www.healthline.com/nutrition/selenium-benefits
7. Kubala, J. (2018, November 14). Zinc: Benefits, Deficiency, Food Sources and Side Effects. Healthline. https://www.healthline.com/nutrition/zinc
8. Ciudad-Mulero, M., , Barros, L., , Fernandes, Â., , Berrios, J. J., , Cámara, M., , Morales, P., , Fernández-Ruiz, V., , & Ferreira, I. C. F. R., (2018). Bioactive compounds and antioxidant capacity of extruded snack-type products developed from novel formulations of lentil and nutritional yeast flours. Food & function, 9(2), 819–829. https://doi.org/10.1039/c7fo01730h
9. Serafini, M., & Peluso, I. (2016). Functional Foods for Health: The Interrelated Antioxidant and Anti-Inflammatory Role of Fruits, Vegetables, Herbs, Spices and Cocoa in Humans. Current pharmaceutical design, 22(44), 6701–6715. https://doi.org/10.2174/1381612823666161123094235
10. Moorlag, S. J. C. F. M., Khan, N., Novakovic, B., Kaufmann, E., Jansen, T., van Crevel, R., Divangahi, M., & Netea, M. G. (2020). β-Glucan Induces Protective Trained Immunity against Mycobacterium tuberculosis Infection: A Key Role for IL-1. Cell reports, 31(7), 107634. https://doi.org/10.1016/j.celrep.2020.107634
11. Bashir, K. M. I., & Choi, J. S. (2017). Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future. International journal of molecular sciences, 18(9), 1906. https://doi.org/10.3390/ijms18091906
12. Jacobson, T. A. (2010). A “hot” topic in dyslipidemia management–“how to beat a flush”: optimizing niacin tolerability to promote long-term treatment adherence and coronary disease prevention. Mayo Clinic Proceedings, 85(4), 365–379. https://doi.org/10.4065/mcp.2009.0535
13. Sweet Potato Mac and Cheese Recipe. (2017, December 12). Forks over Knives. https://www.forksoverknives.com/recipes/vegan-pasta-noodles/sweet-potato-mac-cheese/
14. Tempting Crispy Fried Tofu Will Make You Crave Tofu. (n.d.). The Spruce Eats. Retrieved April 13, 2023, from https://www.thespruceeats.com/crispy-fried-tofu-recipe-3378141
15. Nast, C. (2015, February 18). Popcorn with Nutritional Yeast and Aleppo Pepper. Bon Appétit. https://www.bonappetit.com/recipe/popcorn-nutritional-yeast-aleppo-pepper