What is nutritional yeast? Health benefits and tasty ways to use it

What is nutritional yeast? Health benefits and delicious ways to incorporate it into your vegan diet
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Are you making a vegan recipe and wondering what is nutritional yeast? Find out why this unusual ingredient is loved by vegans as we guide you through everything you need to know about nutritional yeast
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Nutritional yeast, aka nooch, has become a staple in many plant-based kitchens thanks to its range of health benefits and savoury, cheese-like flavour.
In this comprehensive guide, we’ll answer all your questions about nutritional yeast and show you some creative ways to incorporate it into your meals.
What is nutritional yeast?
Nutritional yeast is a deactivated form of yeast, typically Saccharomyces cerevisiae, which is grown on molasses or a similar medium. Nutritional yeast is a versatile and nutrient-rich ingredient that has gained popularity in vegan and plant-based diets.
With its savoury, cheese-like flavour, nutritional yeast is often used as a dairy-free substitute for cheese in various dishes.
Packed with essential vitamins, minerals, and complete protein, it offers a range of health benefits.
Whether sprinkled on popcorn, added to sauces, or used to make vegan cheeses, nutritional yeast is a flavourful way to boost the nutritional value of your meals while adding a distinctive cheesy taste.
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Health benefits of nutritional yeast
Nutritional yeast is a particularly valuable addition to vegan diets as it is one of the few plant-based sources of vitamin B12, an essential nutrient important for energy production, nerve function, and the formation of red blood cells.
Just 5g of nooch contains almost your entire daily nutrient requirements for vitamin B1, B2, B3 and B5, as well as being rich in biotin.
Nutritional yeast also contains trace minerals, such as selenium and zinc. These can aid in healthy immunity and regular bodily metabolism.
How many calories are in nutritional yeast?
The calorie content of nutritional yeast can vary slightly depending on the brand and specific nutritional composition. However, on average, one tablespoon (about 5 grams) of nutritional yeast contains approximately 20-30 calories. These calories primarily come from protein and carbohydrates, as nutritional yeast is low in fat.
It’s worth noting that nutritional yeast is often used as a flavouring or garnish, so the amount typically consumed in a serving is relatively small.
How to use nutritional yeast
You don’t need to prepare nutritional yeast, it’s ready to go straight out of the packet. It also has a really long shelf life, so there’s no need to worry about it going off anytime soon.
Nooch is a really versatile ingredient and can be used in a variety of ways based on your cooking style.
The flavour of nutritional yeast is hard to define but lies somewhere in-between hard cheese, such as parmesan, and cashew nuts.
1. Seasoning and flavouring
Nutritional yeast has a rich, cheesy and nutty flavour, which makes it a great substitute for cheese in vegan or dairy-free recipes.
The simplest way to use nutritional yeast is to sprinkle it onto your finished dishes as you would cheese. Simply sprinkle it over popcorn, roasted vegetables, pasta, or vegan salads for a savoury and umami taste.
You can also mix it into soups, stews, and sauces to add depth and richness to the flavours. You can even stir it into a bechamel to make an unbelievable vegan cheese sauce.
2. Vegan cheese substitutes
One of our favourite ways to use it is to blend nutritional yeast with soaked cashews, plant-based milk, garlic, and spices.
This creamy, queso-like mixture can be used as a spread, dip, or sauce for sandwiches, nachos, or vegan pasta dishes.
3. Baking and cooking
Nutritional yeast can be incorporated into various baked goods and savoury dishes like vegan quiches to add a depth of flavour.
Add it to bread dough or pizza crusts for a hint of cheesy flavour. It can also be used as a binding agent in vegan burgers or meatless meatballs Additionally, you can mix it into scrambled tofu or tofu-based dishes to mimic the taste and texture of scrambled eggs.
What’s the difference between fortified nutritional yeast and unfortified?
Much like plant-based milks, nutritional yeast comes in two distinct forms: fortified and unfortified.
The unfortified yeast is free from any added vitamins or minerals and contains only the nutrients which are naturally found in the yeast itself.
Fortified yeast has additional vitamins and minerals added to the flakes in order to enhance their health benefits. It is the most common type of nooch you’ll find on supermarket shelves.
Don’t forget, if the product is labelled as vegan, particularly if it has the Vegan Trademark logo on the packaging, these additional ingredients will have a plant-based origin. So there’s no need to worry about potentially unethical hidden ingredients.
It’ll come as no surprise that fortified nutritional yeast products contain more vitamins than the unfortified alternatives.
However, both types do contain B vitamins and trace minerals.
A popular choice amongst vegans is to buy nutritional yeast which is fortified with vitamin B12. Vitamin B12 is a vitamin that is not readily available in modern foods and is particularly not abundant in a plant-based diet.
Are there any side effects from eating nutritional yeast?
Some people may find the high niacin (B3) content in nutritional yeast may cause skin flushing or redness, but this shouldn’t occur if you have around 1 Tbsp per day.
Nutritional yeast also contains purines, which are natural compounds found in various foods. Purines are broken down by the body into uric acid, and high levels of uric acid can contribute to gout flare-ups in individuals who are prone to this condition. If you have gout or a history of gout attacks, it’s advisable to moderate your intake.
Additionally, some individuals may experience mild digestive discomfort, such as bloating, gas, or upset stomach, after consuming nutritional yeast due to the high fiber content.
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Charlotte Willis is an Assistant Psychologist at the University College London Hospitals NHS Foundation Trust and has a MS degree in Clinical Neuropsychiatry from Kings College London. Charlotte is also a marketer for ethical brands, author of Vegan: Do It! A young person’s guide to living a vegan lifestyle, and a regular contributor to sustainability and plant-based publications.
Having launched the brand's digital presence in 2015, Rachel shares her love for animals and the planet through her work as Vegan Food & Living’s Digital Editor.
As a passionate vegan for over eight years, Rachel loves creating delicious vegan dessert recipes for her award-winning blog, Rawberry Fields. Rachel's recipes and photography have been featured in numerous international print and digital publications including the Daily Mail, Huffington Post, Thrive, and Buzzfeed. You can follow Rachel at @rawberryfields