8 Nutritional Yeast Benefits & 5 Uses

What are the health benefits of nutritional yeast flakes?
Is nutritional yeast healthy? It is indeed! Here are some of the best nutritional yeast benefits.
Full of B vitamins
Unfortified nutritional yeast products contain a modest amount of B vitamins, as they form naturally while the yeast grows, and the fortified varieties contain even more.
One tablespoon of the fortified flakes contains 600-1000% of the recommended daily intake of B vitamins – pretty impressive, eh!8
B vitamins are important for our overall health.
They can help us feel more focussed, less tired and fatigued, support the formation of red blood cells and even help our hair and nails grow strong and healthy.9,10,11,12
Helps prevent vitamin B12 deficiency in vegans
When you follow a vegan diet, you are naturally more prone to vitamin B12 deficiency.
This is because animal products like meat and dairy are the main source of vitamin B12 for many, due to the animals being supplemented with it while they are alive.13
No need to worry too much if you’re shunning meat and dairy though, sprinkling just 5g of fortified nutritional yeast into your daily life provides you with the daily recommended amount for adults. Easy!14
A complete protein
Surprisingly, nutritional yeast is an excellent source of plant-based protein.
Not only that, but it is also a complete protein, meaning it contains all nine essential amino acids that our bodies cannot create, and we usually have to source from food, just like meat, fish, dairy and soy.15
Just 16g contains 8g of protein, so it’s a great vegan-friendly way to boost the protein content of any meal – all with a healthy serving of vitamins and minerals, it’s a no-brainer!16
Contains trace minerals
Nooch contains selenium, zinc, manganese and molybdenum.
These trace minerals are involved in all sorts of bodily processes, like immunity, metabolism, growth and regulating our genes.17
Contains antioxidants
Nutritional yeast contains several potent antioxidants, including glutathione and selenomethionine, which can help protect the cells in your body from oxidative damage caused by free radicals.18,19,20
May help lower ‘bad’ cholesterol levels
Beta-glucan has been proven to lower cholesterol levels, and you can find it in nutritional yeast.21
May support your immune system
Research has found that in pigs, adding the two main sources of carbohydrates in found nutritional yeast to their feed, reduced the number of infections from bacteria.22
These two types of carbohydrates are alpha-mannan and beta-glucan, and they help to prevent infections by stopping bacteria from lining the intestines, stimulating immune cells and attaching themselves to toxins that yeast can produce.23
It’s an extra source of fibre
Last up in our list of nutritional yeast health benefits, is its fibre contents.
Just 16g of nooch contains approximately 3g of fibre, which equates to 12% of the recommended daily intake.24
What can you use nutritional yeast flakes for?
Nutritional yeast uses know no limits!
Here are few of our favourite ways how to use nutritional yeast.
1
Sprinkle it over pasta, toast, popcorn, salads, or any other food you would usually grate cheese over
2
Stir it into soups, sauces, scrambles and stews for a unique umami, cheesy and nutty flavour, vegan white sauce anyone?
3
Sub it for your usual parmesan in pesto, pizza and ‘cheesy’ broccoli and cauliflower dishes
How to use nutritional yeast flakes
What else is nutritional yeast used for? We’ve listed the basics, but for more detail on how exactly to use it, read on for some ideas.
How to use nutritional yeast as cheese
Far lower in calories and fat than real cheese, nutritional yeast is a solid stand-in when you crave something cheesy but want to keep it healthy and light.
Sprinkle nutritional yeast over jacket potatoes, stews, casseroles, roasted vegetables, rice or even porridge. Just a pinch or two is enough as it’s quite strong tasting.
How to use nutritional yeast in soup
You just need a little nutritional yeast to make a warming soup packed with B-vitamins.
To add a savoury flavour and extra nutrition to an existing soup, simply sprinkle a serving (around a tablespoon) of nutritional yeast on top.
The final say
Nutritional yeast is a versatile food product, ideal for vegans who want to add a cheesy tang to their dishes.
But it also has a range of health benefits too, from being a great source of B vitamins to potentially supporting your immune system.
You also asked...
No. Nutritional yeast can’t be used as a baking agent as it’s inactive and contains no leavening properties.
While nutritional yeast is suitable for most people to enjoy, those with a yeast allergy or sensitivity may want to avoid it.
Or if you have any other medical condition that may be affected by yeast, speak to a GP before adding it your diet.
Yes, most nutritional yeast is gluten free, like Engevita Yeast Flakes but you must check the label of other brands before you buy to make sure.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.