Nutritional yeast is a dairy-free and usually gluten-free way to add a savory, nutty flavor to dishes. It provides vitamins, minerals, and protein to the diet. Benefits may include boosting energy, supporting the immune system, and more.
Yeast is a common ingredient in bread, beer, and a range of other foods. In recent years, some people have started consuming a specific type of yeast called nutritional yeast.
Due to its nutritional content, yeast in this form may boost a person’s energy, support their immune system, and offer additional health benefits.
In this article, learn about the benefits of nutritional yeast and how to incorporate it into a healthful diet.
Nutritional yeast, which people may also call baker’s yeast, comes from a common species of yeast known as Saccharomyces cerevisiae.
There is another form of this yeast species, which is called brewer’s yeast. Although people sometimes use the terms interchangeably, it is essential to note that nutritional yeast is not the same as brewer’s yeast.
Manufacturers can grow nutritional yeast on a variety of sources, including blackstrap molasses, whey, and sugar beets.
Nutritional yeast is similar to the yeast that people use in baking, but it undergoes a heating and drying process that renders it inactive.
Nutritional yeast is a source of vitamins, minerals, and high quality protein.
The nutritional content may vary slightly from brand to brand. However, the nutritional content of one tablespoon, or 12 grams (g) of active, dry nutritional yeast
- 39 calories
- 4.85 g of protein
- 6.48 g of magnesium
- 3.23 g of fiber
- 0.26 g of iron
- 3.6 milligrams (mg) of calcium
- 115 mg of potassium
- 76.4 mg of phosphorus
- 1.32 mg of thiamine, or vitamin B1
- 0.48 mg of riboflavin, or vitamin B2
- 0.18 mg of pyridoxine, or vitamin B6
- 0.008 micrograms (mcg) of vitamin B12
Below are some potential health benefits of nutritional yeast.
According to a 2022 review, nutritional yeast may be able to boost energy levels due to the following components:
- vitamin B12
- biotin
- thiamin
- riboflavin
- amino acids
While some manufacturers fortify nutritional yeast with vitamin B12, not all of them do, so it is best to check the label. Vitamin B12 may help boost energy, as a deficiency of this vitamin
Nutritional yeast with added vitamin B12 can be particularly helpful for vegetarians and vegans, as this vitamin mostly occurs in animal products.
Most adults should aim to consume about 2.4 mcg of vitamin B12 per day.
A 2019 study suggests that S. cerevisiae, the strain of yeast in nutritional yeast, can support the immune response against bacterial infections in wasps.
A 2024 study suggests that a combination of two beta-glucans in the S. cerevisiae yeast strain may cause a trained immunity response in human cells.
More research is necessary to fully understand the potential benefits of nutritional yeast on the immune system.
Some research suggests that the yeast strain S. cerevisiae may benefit the growth of hair, skin, and nails.
A 2024 article suggests that the antimicrobial properties of peptides from S. cerevisiae yeast may give it potential as an ingredient in skin care products.
A 2020 study suggests that Brewer’s yeast significantly lowered blood glucose levels in Wistar rats.
However, more research is necessary to see if nutritional yeast may have the same effects, and whether these results also occur in humans.
Nutritional yeast may also support a person’s health during pregnancy.
The United States Preventive Services Task Force recommends that all people who are planning a pregnancy supplement their diet with 400 to 800 mcg of folic acid daily to prevent congenital abnormalities and support the growth of the fetus.
A one-quarter teaspoon of baker’s yeast contains
Research suggests that S. cerevisiae may also easily accumulate certain toxic metals, such as lead, arsenic, mercury, and cadmium. People should always check the label and consult a doctor before using it as a supplement.
Nutritional yeast comes either in the form of flakes or as a powder. It has a savory, nutty, or cheesy flavor.
People can add it as a savory seasoning to various dishes, including pasta, vegetables, and salads. Some ways to use nutritional yeast include:
- sprinkling it on popcorn instead of butter or salt
- mixing it into risotto instead of Parmesan cheese
- making a vegan alternative to a cheese sauce, such as the one in this recipe
- as an ingredient in a vegan macaroni and cheese dish, such as this one
- stirring it into creamy soups for added nutrients
- adding it to scrambled eggs or a tofu scramble
- mixing it into a nut roast or stuffing
Nutritional yeast is available to buy in some grocery stores and health food shops, as well as online.
The S. cerevisiae yeast strain is “Generally Recognized As Safe” for use in food products. However, nutritional yeast may not be suitable for everyone.
For example, some people may have allergies or sensitivities to yeast proteins. Series allergic reactions to yeast are uncommon but still possible, particularly if a person inhales dry yeast.
Yeast proteins with high levels of nucleic acids may also increase the risk of kidney stones and gout for some people.
Contamination of the S. cerevisiae strain of yeast is also possible during its processing.
Therefore, children and older adults, pregnant people, and people with weak immune systems may need to speak with a healthcare professional before significantly increasing nutritional yeast levels in their diet.
Some people may call nutritional yeast a superfood because even a little of this high protein, low fat, nutrient-dense food provides a host of vitamins and minerals.
More research is necessary to confirm the benefits of nutritional yeast. However, it may help boost energy and maintain vitamin B-12 levels, as well as support the immune system, dermatological health, and pregnancy.
Many people also really like the taste of this nutritious food. Nutritional yeast is versatile, and people can add it to a variety of healthful dishes.
