Nutritional Yeast Has Tons of Benefits—and Can Be Added to All Sorts of Eats
Looking to kick your meals up a notch? Try sprinkling nutritional yeast on top. Long used as a cheese substitute by vegans and vegetarians, nutritional yeast “adds a cheesy flavor to foods,” according to Samantha Cassetty, R.D. In addition to packing loads of flavor, the stuff is also super nutritious.
People love sprinkling a couple of tablespoons of nutritional yeast onto pasta, popcorn, and soup—but if you’ve got questions about this whole eating yeast thing, you’re not the only one.
What is nutritional yeast, really?
Yes, nutritional yeast is actually yeast. Specifically, it’s a species of the fungus called Saccharomyces cerevisiae, says Alissa Rumsey, R.D. Unlike the yeast used to bake bread, which is “activated” (a.k.a. alive), though, the cells in nutritional yeast are deactivated (dead).
The stuff is made by culturing a strain of yeast in a medium, like molasses or sugarcane, for several days, says Sonya Angelone, R.D., dietitian and spokeswoman for the Academy of Nutrition and Dietetics.
The yeast is then deactivated with heat (a.k.a. pasteurized), harvested, washed, dried, and packaged. Typically, it’s also fortified with nutrients—namely B vitamins—typically found in animal products, which is good news for anyone swapping nutritional yeast in for cheese, says Cassetty. The final product has nutty, umami flavor that mimics Parmesan.
You can find nutritional yeast in most grocery stores these days. It usually comes in either powder or flake form, so you can sprinkle it on just about anything, adds Kelli McGrane, R.D.
So is nutritional yeast actually healthy?
Though every brand of nutritional yeast is slightly different, most have similar nutritional stats.
Here’s what you can expect in a two-tablespoon serving of Bragg Nutritional Yeast, one of the most popular options in the game:
Calories: 40
Fat: 0 g
Sodium: 50 mg
Carbohydrates: 6 g
Fiber: 4 g
Sugar: 0 g
Protein: 10 g
In general, nutritional yeast is pretty darn healthy. A solid source of protein, those cheesy flakes are a complete protein, meaning they providing all nine essential amino acids, says Angelone.
Bragg’s nutritional yeast, like many, is fortified with a whole slew of B vitamins, including vitamin B12. “Even when not fortified, though, it is a significant source of other B vitamins and some trace minerals.”
That serving of Bragg nutritional yeast, for example, provides:
630 percent of your daily vitamin B12 needs
90 percent of your daily folate needs
420 percent of your daily vitamin B6 needs
It also offers a bit of iron and potassium.
What are the benefits of nutritional yeast?
Thanks to its impressive nutritional label, this cheesy stuff can benefit plant-eaters and omnivores alike.
1. It promises complete protein.
Most sources of plant protein are “incomplete” proteins—a.k.a. they don’t contain all nine essential amino acids that animal proteins do. But nutritional yeast, with an impressive 10 grams of protein per serving, is one of the few vegan options that does qualify as a complete protein, according to dietitian Elizabeth Hurley, R.D. That means you’ll not only feel satisfied after your meal, but it will also help you maintain muscle mass.
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2. It also offers some solid fiber.
With 4 grams per serving, nutritional yeast doesn’t skimp on the fiber, either. In addition to helping you feel full, fiber also promotes digestive health, says Hurley.
3. It’s MSG-free.
Remember that umami flavor we mentioned? Because of nutritional yeast’s potent umami vibes, a myth about it being loaded with the synthetic, flavor-enhancing monosodium glutamate (MSG) turned lots of healthy eaters off to the stuff, says McGrane.
“Umami is usually associated with products containing MSG,” she explains. However, when it comes to nutritional yeast, that flavor is caused by a naturally-occurring compound called glutamate.
4. It provides much-needed vitamin B12.
Vitamin B12 is a big deal for producing red blood cells and maintaining a healthy nervous system—and deficiency can put you at risk for anemia.
Since we typically get B12 from animal products like eggs, meat, fish, and dairy, vegans and vegetarians often fall short, says Palinksi-Wade. That’s where nutritional yeast comes in: Just one serving every couple of days can help vegans and vegetarians meet their needs.
5. It could help lower your cholesterol.
“Nutritional yeast contains beta-glucan, a type of fiber that has been shown to help reduce cholesterol levels,” says McGrane.
Known for its heart-health benefits, beta-glucan is also found in certain whole grains, like oats and barley.
6. It’s packed with antioxidants.
According to McGrane, nutritional yeast has a high concentration of antioxidants, particularly glutathione, “which is essential for protecting cells against damage and eliminating toxins from the body.”
Having enough glutathione in your system becomes increasingly important as you age and your production of the antioxidant declines.
7. It can stabilize blood sugar levels.
Since nutritional yeast is a low-glycemic food, it can help you regulate blood sugar levels. That means fewer cravings, better energy levels and sleep, and a lower risk of metabolic disease.
Does nutritional yeast have any downsides?
“Nutritional yeast can be a healthful addition to an otherwise healthy, plant-focused diet, but it isn’t a magic bullet,” says Cassetty. “There’s a big difference between sprinkling nutritional yeast on sautéed greens and using it to make a vegan mac-and-cheese, which could be loaded with refined grains and would therefore be less healthy.”
Since nutritional yeast also contains a fair amount of fiber, it can trigger gas and bloating in some sensitive people, Angelone says.
And, of course, if you’re allergic or sensitive to yeast, this cheesy seasoning is a no-go, adds Rumsey.
How to use nutritional yeast:
“Since nutritional yeast has a cheesy flavor, it can be quite enjoyable to add to many meals and snacks,” says Rumsey, who recommends sprinkling it on pasta or popcorn.
Angelone also likes using it to give veggies some more appeal: “It’s delicious in mashed cauliflower or potatoes.” She also likes adding it to scrambled eggs or tofu.
If you really want to get creative, you can even combine nutritional yeast with other ingredients (like soaked cashews) to make a plant-based “cheese” sauce, Cassetty says.
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