vegochef.com/guides/nutritional-yeast/What is nutritional yeast?
By the Vegochef team · Editorial standards · Last checked · 6 min read
If you've opened a vegan cookbook, you've met "nooch": the golden flakes that make sauces taste cheesy without any cheese. Here's what nutritional yeast actually is, what it brings nutritionally, and how to use it.
What is nutritional yeast?
Nutritional yeast is a single-celled fungus, Saccharomyces cerevisiae, the same species as baker's and brewer's yeast. It's grown on a sugar source such as molasses or beet sugar, then heated to deactivate it, washed, dried and crumbled into flakes or powder. Because it's deactivated, it won't froth or rise, and it's eaten as a seasoning.
Taste: cheesy, nutty and savoury (umami), a bit like Parmesan. It's naturally vegan, low in fat and usually gluten-free.
Fortified or unfortified?
This is the most important thing to check on the label.
| Fortified | Unfortified | |
|---|---|---|
| Vitamin B12 | Added; often a day's needs in 1–2 tbsp (check the label) | Little or none |
| Other B vitamins | Usually added: B1, B2, B3, B6, folic acid | Only the B vitamins the yeast makes itself |
| Best for | Vegans who want an extra B12 source | People who prefer fewer added vitamins |
B12 note: fortified nutritional yeast is a useful extra source, but amounts differ a lot between brands, and B12 breaks down in light. Most vegans still rely on a B12 supplement or several fortified foods. Read more in what supplements vegans need.
Nutrition per serving
Values vary by brand. A typical serving of 2 tablespoons (about 10 g) of flakes has roughly:
| Nutrient | 2 tbsp (about 10 g) |
|---|---|
| Energy | about 40–60 kcal |
| Protein | about 5 g |
| Fibre | about 2–3 g |
| Fat | under 1 g |
| B vitamins | depends on fortification; see the label |
The protein is complete, with all nine essential amino acids, but servings are small, so think of nutritional yeast as a seasoning with a bonus rather than a main protein source.
Nutritional yeast vs other yeasts
| Yeast | Active? | Taste | Used for |
|---|---|---|---|
| Nutritional yeast | No | Cheesy, nutty | Seasoning, sauces, toppings |
| Brewer's yeast (as a supplement) | No | Bitter | Supplement; by-product of beer |
| Baker's yeast (active dry, fresh) | Yes | Yeasty | Making bread rise |
| Yeast extract (such as Marmite) | No | Very salty, intense | Spreads, stock |
How to use nutritional yeast
- Vegan "cheese" sauce: blend soaked cashews or cooked potato and carrot with nutritional yeast, garlic, lemon juice, mustard and salt. Use it for mac and cheese or nachos.
- Instead of Parmesan: sprinkle on pasta, risotto, soups and salads, or blend with walnuts and salt for a vegan "Parmesan".
- Popcorn and snacks: toss with popcorn, roasted chickpeas or kale chips.
- Tofu scramble: add a tablespoon with turmeric and black salt for an eggy, savoury taste.
- Pesto: replace the cheese with 2–3 tablespoons.
- Stews and beans: stir in at the end for depth, as in our caramelised onion butter beans, or blend it into a bean purée, as in our broccoli steak with chimichurri.
Buying and storing
Look for it in the health food or baking aisle, or in bulk bins. Flakes are best for sprinkling, powder for sauces. Keep it in an airtight, opaque container in a cool, dark cupboard: light breaks down riboflavin and B12. It keeps for about a year; if it smells off or clumps with moisture, throw it out.
Who should be careful?
Nutritional yeast is safe for most people. If you're sensitive to yeast, or a doctor has told you to limit B vitamins, check with them first. Very large amounts of the niacin in fortified brands can cause flushing, so stick to normal serving sizes.
Frequently asked questions
What does nutritional yeast taste like?
Cheesy, nutty and savoury, a bit like Parmesan. That's why it's used for vegan cheese sauces and sprinkled on pasta, popcorn and roasted vegetables.
Does nutritional yeast have B12?
Only if it's fortified. Yeast doesn't make B12 itself, so unfortified nutritional yeast has little or none. Fortified brands list B12 on the label, often covering a day's needs in one or two tablespoons, but amounts vary a lot between brands.
Is nutritional yeast the same as brewer's yeast?
No. Both are deactivated yeast, but brewer's yeast is a by-product of beer making and tastes bitter. Nutritional yeast is grown to be eaten and tastes cheesy and savoury.
Can you bake bread with nutritional yeast?
No. It's deactivated by heat while it's made, so it can't make dough rise. Use active dry yeast or fresh yeast for baking.
Is nutritional yeast gluten-free?
Nutritional yeast itself is gluten-free, but some brands are made or packed alongside gluten. Choose one labelled gluten-free if you have coeliac disease.
How much nutritional yeast can I eat a day?
A tablespoon or two a day is typical in recipes. If your brand is heavily fortified, count its B vitamins along with any multivitamin or supplement you take.
Recipes to try
Related guides
Count the B12 in your nutritional yeast
Add your nutritional yeast and supplements to Vegochef and see your vitamin B12 for the day, next to 28 other nutrients, against targets for your age and sex.
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Sources
- NIH Office of Dietary Supplements: Vitamin B12 fact sheet for health professionals (ods.od.nih.gov)
- USDA FoodData Central: nutritional yeast, branded products (fdc.nal.usda.gov)
- The Vegan Society: vitamin B12 and fortified foods (vegansociety.com)
From vegochef.com: meal planner and nutrition tracker for vegans, vegetarians and pescatarians. Free for 7 days on the App Store.