Nutritional Yeast: Cheesy Vegan Flakes Rich in Complete Protein & Vitamin B12
Two tablespoons add 8 g protein, a nutty-cheese flavour and >700 % of the daily vitamin B12—perfect for plant-based diets.
What Is Nutritional Yeast?
Nutritional yeast is **deactivated *Saccharomyces cerevisiae*** grown on molasses, then heated, dried and flaked. Unlike baker’s yeast, it won’t ferment dough; instead it lends savoury umami.
Nutrition (per 2 Tbsp ≈ 15 g fortified)
| | Amount | %DV |
|---|---|---|
| Calories | 60 kcal | — |
| **Protein** | 8 g | 16 % |
| **Fiber** | 4 g | 14 % |
| Carbohydrate | 5 g | — |
| **Vitamin B12** | 17 µg | 708 % |
| Folate | 240 µg | 60 % |
| Zinc | 2 mg | 18 % |
| Selenium | 10 µg | 18 % |
Potential Benefits
- **Complete protein** with all nine essential amino acids.
- Fortified flakes provide a reliable **vitamin B12** source for vegans.
- Naturally **gluten-free, soy-free & low-salt** (≈ 35 mg/serve).
- Beta-glucan and mannan fibers may support immune health.
Drawbacks & Precautions
- Contains **tyramine & purines**—may trigger migraines or gout flare in sensitive individuals.
- B vitamin levels vary by brand; check label if relying on B12.
- Strong umami can overpower delicate dishes—start with 1 tsp.
Culinary Uses
- Sprinkle on popcorn, pasta or avocado toast.
- Blend into **vegan “cheese” sauce** with cashews & potatoes.
- Swap for Parmesan in pesto.
- Stir into mashed potatoes or risotto for nutty depth.
Storage Tips
Keep flakes in an **airtight jar** away from heat & light; best flavour ≤ 12 months. Refrigeration extends potency of B-vitamins.
Sustainability Notes
Yeast is grown on agricultural by-products in closed vats—**low land, water & carbon footprint** compared with animal cheese.
Key Takeaways
✔︎ 8 g complete protein & huge B12 boost
✔︎ Savoury, dairy-free flavour enhancer
✖︎ Moderate if prone to migraines or gout.
- 1. Nutritional Yeast