Nutritional Yeast: The taste of cheese without milk! How to add it to your diet for maximum benefits?

Have you ever come across strange-looking yellow flakes in a store that promise the taste of cheese but do not contain a drop of milk? You may have thought it was just another trendy fad for vegans, but that is certainly not the case. Nutritional yeast, or Deactivated Yeast, is a nutritional gem that deserves a place in the kitchen of anyone who cares about healthy eating and enjoys great-tasting food. In this article, we will therefore delve deeper into the world of nutritional yeast. We will tell you what it actually is, what substances we can find in it, what we can expect from it, and how to incorporate this ingredient into your diet. Prepare yourself, nutritional yeast will change your view of seasoning and nutrition!

What is Nutritional Yeast?

When you hear a phrase that contains the word “yeast”, you may think of classic baker’s yeast, from which the starter comes and is used in leavened dough. But that is not the case. Nutritional yeast (from Latin Saccharomyces cerevisiae) is a special strain of yeast that is grown on a nutrient medium, most often on molasses (a by-product of sugar production). After the yeast reaches an optimal concentration, it is heat-treated and dried, making it inactive. Thanks to this, you do not have to worry about nutritional yeast having an effect on digestion like classic baker’s yeast. ^[1–3]

How Does Nutritional Yeast Differ from Baker’s Yeast?

There are several differences between nutritional yeast and baker’s yeast. Let’s take a look at the most important ones. ^[3]

What Does Nutritional Yeast Taste Like?

If nutritional yeast is unique in any way, it is its taste. It is naturally nutty and perfectly complemented by cheesy tones. It is sometimes even called vegan cheese or vegan parmesan. In addition, you can also taste an intense “umami” flavour, which is the fifth basic taste that deepens the overall impression of the food. However, it is also the reason why yeast has become a popular ingredient not only in vegan cuisine.

What Macronutrients and Micronutrients Does Nutritional Yeast Contain?

Are you still wondering how ordinary yellow flakes can replace cheese and be such a good choice for a healthy diet? The answer lies in their great taste and rich nutritional profile. Nutritional yeast is a real treasure that provides high-quality macronutrients, led by proteins, but also a concentrated dose of key micronutrients. Let’s take a closer look at which ones they are. ^[2][4]

1. Rich source of selected B vitamins

Nutritional yeast rightly bears the title of superfood, as it contains a concentrated dose of key B vitamins, which are often additionally enriched (fortification). We can usually find this out on the product packaging. These vitamins have many functions in common, but they differ in some. Let’s take a look at which B vitamins nutritional yeast is richest in.

Vitamin B2 (Riboflavin)

Nutritional yeast is often classified as one of the best sources of B vitamins, specifically, it excels in the content of vitamin B2. Just two tablespoons of nutritional yeast (approximately 10 g), depending on the specific product and the degree of fortification, can cover up to 200% of the recommended daily intake.

What functions does vitamin B2 have in the body?

• It contributes to normal energy metabolism, thus playing a crucial role in how your body processes fats, carbohydrates, and proteins into energy. This is a key process for athletic performance and your everyday vitality.
• It helps protect and maintain the health of the skin and mucous membranes (including the digestive tract) and plays an important role in protecting eyesight.
• It supports the optimal condition and formation of red blood cells, which ensure the transport of oxygen to muscles and tissues. It is also essential for the effective use of iron in the body.
• It acts as an antioxidant, helps fight free radicals, and protects cells from damage.
• It contributes to reducing fatigue and exhaustion. ^[4–6]

Vitamin B3 (Niacin)

Niacin, known as vitamin B3, is another star in the nutritional profile of nutritional yeast. Similar to riboflavin, it plays a key role in obtaining energy from food and is essential for hundreds of enzymatic reactions in the body. Like vitamin B2, it also participates in energy metabolism and helps reduce fatigue and exhaustion. Even just 2 tablespoons of nutritional yeast cover the necessary daily dose of this vitamin, so it is definitely worth including in your diet.

What functions does vitamin B3 have in the body?

• It is important for the optimal functioning of the brain and nerves, helping to maintain concentration and mental balance.
• It is essential for skin health and mucous membranes. It is therefore often used in dermatology for the care of healthy-looking skin. ^[4–6]

Vitamin B9 (Folate)

Folate, or folic acid, is one of the most essential vitamins for cellular processes in the body. For this reason, it is often associated with health during pregnancy, but its role is vital for each of us. Like vitamin B2, it also participates in the formation of red blood cells and helps reduce fatigue. Therefore, you will appreciate that you can also find this vitamin in nutritional yeast.

What functions does vitamin B9 have in the body?

• It contributes to the normal synthesis of amino acids, which are necessary for the formation of proteins. This function is essential after training, which every athlete will appreciate.
• Together with B12, folate is essential for the correct division and renewal of cells, which is the cornerstone of the health of the entire organism.
• It supports the proper activity of immune cells and the overall defence capability of the organism. ^[4–6]

Vitamin B12 (Cobalamin)

Even though nutritional yeast is naturally rich in some B vitamins, B12 is not one of them, and the natural proportion is not that high. Given its importance to the body, most nutritional yeasts are fortified (enriched) with vitamin B12. This makes them an even more nutritious product, not only for vegetarians and vegans. They may naturally have little of it in their diet, as animal foods are usually the source of this vitamin. Like vitamin B9, it is important, for example, during pregnancy. However, it also has many other key functions.

What functions does vitamin B12 have in the body?

• It contributes to the optimal functioning of the nervous system and to normal mental activity.
• It helps regulate the level of homocysteine in the blood, which is important for maintaining a healthy cardiovascular system. ^[4–6]
  

You can learn more about other vitamins that vegetarians and vegans may be deficient in in the article What Nutrients Vegans Lack the Most Often and How to Supplement Them?

You can find more information about key vitamins and their functions in the article The Complete Guide to Vitamins: What They’re for, How to Know When You’re Deficient and How Much to Take.

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2. High content of quality plant-based proteins

Nutritional yeast is a true champion among plant-based sources in its content of protein. It can have an incredible 50% protein content, which in dry matter competes with even the highest quality animal sources, such as dried meat. In addition, it significantly surpasses most legumes.

Unlike many other plant-based sources of protein, nutritional yeast contains all nine essential amino acids, which our body cannot produce on its own. It is therefore a complete source of protein, which will be appreciated by athletes who care about regeneration and performance.^[4–7]

You can read more about other plant-based sources of protein in the article What Are the Best Sources of Plant Proteins and Why Include Them in Your Diet?

3. Rich in fibre

Although we primarily perceive nutritional yeast as a source of protein, we should not forget its high proportion of fibre, which is around 20%. It is important for the care of healthy digestion. A special soluble fibre, beta-glucan, which is also found in oat flakes, plays a key role here. This substance helps with regulating cholesterol levels for the health of the heart and blood vessels.^[4–6][8]

Average Macronutrient Content in Nutritional Yeast

How to Use Nutritional Yeast in the Kitchen and What is the Optimal Dose?

Having this superfood in the cupboard is great, but we should mainly know how to use it effectively in the kitchen. Nutritional yeast is more than just a seasoning for vegans. Thanks to its unique cheesy-nutty taste and strong umami note, it can elevate even the simplest dish to a gourmet experience with a wealth of valuable nutrients. We will show you how to easily include it in your daily fitness diet.

How to Use Nutritional Yeast?

• As vegan parmesan: Mix nutritional yeast with coarse salt, dried garlic, and blended cashew nuts. You can sprinkle this on protein pasta, risotto, or salads.
• Creamy cheese sauces (Mac and Cheese): By mixing it with cashews, water, and a little starch, you will create a perfectly creamy vegan sauce with an intense cheese flavour. Great as a healthier and protein alternative to lasagna béchamel.
• Protein spreads: Add a spoonful of yeast to tofu spread, hummus, or avocado dip, where it will enhance the salty taste and give the impression of an “egg” or cheese flavour.
• For seasoning popcorn: For a healthy evening snack, sprinkle freshly prepared popcorn. You will get a salty and cheesy taste without unnecessary fat and artificial flavours.
• In salads: You can either sprinkle the salad with nutritional yeast or use it to prepare a dressing.
• Replacement for breadcrumbs or flour: You can add it to vegetable or legume burgers (e.g. from tofu or beans) to thicken, improve texture, and add a fuller flavour. Similarly, you can also thicken soups or sauces.

How to Dose Nutritional Yeast?

Although nutritional yeast offers extremely high concentrations of nutrients (especially B vitamins), it is not necessary to consume it in large quantities. Experts and manufacturers agree that regularity and moderation are key. The recommended daily dose usually ranges between 1–2 tablespoons per day, which corresponds to approximately 5–15 g of dry flakes or powder. This portion of fortified nutritional yeast usually covers the daily recommended dose of vitamin B12. This is great news for those who use yeast as their main source of vitamin B12 (especially vegans). ^[4][9]

Who is Nutritional Yeast Suitable for?

Nutritional yeast seasons many dishes. For many people, however, it is not only a perfect ingredient but also a valuable source of important substances. So who should include nutritional yeast in their diet?

• Vegetarians and vegans: For them, nutritional yeast is often a completely common food. It is a key source of vitamin B12 (in fortified form), which is lacking in a plant-based diet, and is therefore an ideal way for them to include it.
• Athletes and active individuals: Thanks to selected vitamins (e.g. B2 and B3), it supports energy metabolism, which is essential for maintaining high performance.
• People on a diet: Its distinctive cheese flavour allows you to limit salt and calories from fatty cheeses, and to season pasta, salads, and other dishes with it.
• Anyone looking for a new and healthy delicacy: If you enjoy experimenting and want to enrich your meals with an intense flavour without unnecessary additives, nutritional yeast is a simple and nutritious choice.

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What to Watch out for when Consuming Nutritional Yeast?

Although nutritional yeast is safe for the vast majority of the population, there are specific groups of people for whom its consumption may be problematic. We recommend increased caution and possible consultation with a doctor for the following groups:

• People with digestive problems: Nutritional yeast is rich in fibre. If you include it in your diet suddenly, in a very large amount, and your body is not used to a higher intake of fibre, bloating, flatulence, or cramps may occur. Therefore, start with a small dose and always drink enough water.
• Individuals suffering from migraines: Nutritional yeast is a fermented product and contains a compound called tyramine. In some sensitive individuals, tyramine is known as a potential trigger for migraines or headaches.
• People with inflammatory bowel diseases (IBD): Caution is necessary for individuals with Crohn’s disease or ulcerative colitis. Although it is an inactive yeast, it is recommended that patients with IBD consult the inclusion of this supplement with their attending physician.
• People with a yeast allergy: Although it is an inactivated strain, people with a confirmed yeast allergy should avoid consuming nutritional yeast.^{[3][7][9–11]}
  

FAQ: Frequently Asked Questions about Nutritional Yeast

Is Nutritional Yeast Gluten-Free?

Yes, the yeast itself, Saccharomyces cerevisiae, does not naturally contain gluten. It is therefore an ideal choice for celiacs and those who avoid gluten. However, always check the packaging, as cross-contamination may occur during processing with some manufacturers.

What is the Recommended Dosage?

There is no strictly defined upper limit. However, it is generally recommended to consume 1–2 tablespoons per day (approx. 5–15 g). Regularity is key rather than high doses at once.

Can Nutritional Yeast Cause Bloating?

Since it consists of inactive (deactivated) yeast, nutritional yeast should not cause bloating like active baker’s yeast. Digestive issues might only occur if you consume a very large amount at once, as it has a high fibre content. Therefore, we recommend adhering to the prescribed dosage.

Who is Nutritional Yeast not Suitable for?

You should exercise caution if:

• You suffer from yeast allergy or intolerance.
• You have inflammatory bowel disease (IBD), such as Crohn’s disease or ulcerative colitis, in which case it is advisable to consult a doctor about its inclusion.

What is the Difference between Fortified and Unfortified Yeast?

The difference lies in the presence of added vitamins:

• Fortified (enriched): It is enriched with synthetic vitamins, primarily vitamin B12, which does not naturally occur in yeast in significant amounts. This version is the best choice for vegans and vegetarians.
• Unfortified (unenriched): Contains only vitamins and minerals that yeast naturally produces (high amounts of B1, B2, B9), but does not contain a reliable amount of B12.

Can Nutritional Yeast be Used as a Cheese Substitute?

Absolutely yes! It is precisely thanks to its cheesy, nutty flavour and intense umami note that it has become the most popular vegan cheese substitute. You can sprinkle it over pasta instead of Parmesan, on salads, or use it as a base for creamy vegan sauces. It can also be used for thickening.

Can Nutritional Yeast be Added to Smoothies or Beverages?

Yes! It’s a great way to sneak extra protein, fibre, and B vitamins into your morning smoothie. While the umami flavour is distinct, when mixed with fruit, nut butter, and plant-based milk, it usually disappears or creates a pleasant salty contrast.

What should you take from this?

As we have shown, nutritional yeast is much more than just a vegan cheese substitute. These inactive yeast flakes are a complete nutritional superstar that should not be missing from any kitchen focused on health and performance. In addition to being a nutritionally balanced ingredient, they will win you over with their great taste and micronutrient content. Take a spoon and add this goodness to a spread, sauce, or simply sprinkle it on popcorn. Do not be afraid to experiment; your body and taste buds will thank you!

Do you know anyone who hasn’t tried nutritional yeast yet? Share this article with them so they, too, can discover the magic of this superfood.