7 Benefits of Nutritional Yeast and Ways to Incorporate It into Your Diet

Nutritional yeast offers numerous health benefits, such as enhancing energy levels, protecting cells from damage, reducing cholesterol, and much more. Its nutty, savory flavor makes it a great addition to dishes like tofu scrambles and enchiladas. If you're looking to improve your nutrition or are simply curious about this ingredient, here's a guide to its benefits and some easy ways to use it.

What Exactly Is Nutritional Yeast?

Nutritional yeast is a dehydrated, inactive yeast, commonly used in vegan and vegetarian cuisine for its nutty, umami, "cheesy" taste. Available in various forms such as flakes, powder, and granules, it’s a versatile ingredient in the kitchen. Unlike baker’s yeast (used for bread leavening) and brewer’s yeast (used in beer fermentation), nutritional yeast is inactive and cannot be used for these purposes.

Nutritional yeast is packed with vitamin B12, a nutrient typically found in animal products like dairy and eggs. One of its standout features is that it’s a high-protein plant-based food. Continue reading to explore more about this flavorful seasoning and why it might be a valuable addition to your daily meals.

Nutritional Breakdown

Nutritional yeast is packed with protein and provides an energy boost. It's also high in fiber and contains numerous other essential vitamins and minerals. Here's a breakdown of the contents of a typical serving, about two tablespoons of nutritional yeast.

• Energy - 40 kcal
• Protein - 5 g
• Carbohydrates - 3 g
• Fiber - 1 g
• Iron, Fe - 1 mg
• Potassium - 214 mg
• Sodium, Na - 20 mg
• Thiamin - 6.2 mg
• Riboflavin - 6.3 mg
• Niacin - 35 mg
• Vitamin B6 - 7.2 mg
• Folate - 212 µg
• Folic acid - 208 µg
• Vitamin B12 - 15 µg

Health Benefits of Nutritional Yeast

Nutritional yeast is an excellent source of various vitamins, minerals, and other important nutrients. While it's often celebrated for its nutty, cheesy flavor, its impressive nutritional profile deserves just as much attention. Here are the top reasons why adding nutritional yeast to your diet is beneficial.

Promotes Gut Health

“Nutritional yeast is a great addition to any diet, especially for those who follow plant-based eating,” says Christina Manian, RDN, registered dietitian nutritionist and sustainability expert. “This is largely due to the B vitamins it provides, such as thiamin, riboflavin, niacin, B6, folate, and B12. These nutrients support the body’s energy metabolism and overall health.”

A single tablespoon of nutritional yeast can provide the following amounts:

• 190 percent of the daily recommended thiamin (B1)
• 70 percent of the daily recommended riboflavin (B2)
• 105 percent of the daily recommended niacin (B3)
• 100 percent of the daily recommended pyridoxine (B6)
• 59 percent of the daily recommended folate (B9)

These essential minerals and nutrients are crucial for numerous body functions, including DNA protection, metabolism regulation, immune system support, and promoting healthy, glowing skin.

"In terms of its skin benefits, the B vitamins in nutritional yeast, along with its positive effects on the gut microbiome, contribute to a radiant and healthy complexion," Manian explains.

Combats Fatigue

Nutritional yeast is often a powerful source of B12, a vitamin essential for energy production, red blood cell formation, and metabolism. It's one of the rare plant-based sources of vitamin B12, which is otherwise mainly found in animal-based foods like dairy, fish, and eggs.

"The B12 found in nutritional yeast is especially valuable, as obtaining it through a vegan diet can be quite challenging," says Manian. She adds that this nutrient is "critical for DNA synthesis and the health of nerve cells."

When B12 levels are low, fatigue can increase. However, when B12 levels are adequate, you may experience improved energy and less tiredness throughout the day.

Many brands of nutritional yeast add synthetic vitamins during the manufacturing process. These fortified versions often contain more than the daily recommended intake of certain nutrients, such as B12. In fact, one tablespoon of some nutritional yeasts can provide over six times your daily value of B12.

Boosts Energy and Endurance

This seemingly simple ingredient is an excellent source of high-quality protein. Just two tablespoons of nutritional yeast offer 5 grams of protein (for comparison, one egg contains 6 grams!). Protein is key for providing energy and stamina, among other vital roles in maintaining overall health.

Reduces Cholesterol

Nutritional yeast contains two primary types of carbohydrates: alpha-mannan and beta-glucan. Studies indicate that beta-glucan can help lower cholesterol. In one experiment, men who consumed 15 grams of nutritional yeast daily experienced a six percent reduction in total cholesterol levels.

"The fiber in nutritional yeast, particularly beta-glucan, binds to cholesterol in the small intestine, helping to eliminate it from the body rather than allowing it to be absorbed into the bloodstream, where it could contribute to heart disease in the future," explains Manian.

A type of beta-glucan found in oats is similar to that in nutritional yeast. While the link between eating oats and lower cholesterol is well-documented, further studies are needed to determine whether nutritional yeast has the same cholesterol-lowering effects as oats.

Decreases Inflammation

Every day, our cells tirelessly work to shield themselves from free radicals—harmful molecules that can damage and destroy healthy cells in the body. Some antioxidants can neutralize free radicals upon entering the body, and nutritional yeast is a great source of these protective compounds.

"The zinc and plant-based compounds, or phytochemicals, in nutritional yeast act as natural antioxidants that reduce inflammation and combat free radicals," says Manian. "These benefits help prevent chronic diseases and even aging-related issues, like wrinkles."

Supports a Robust Immune Function

Nutritional yeast comes from the Saccharomyces cerevisiae yeast strain. Studies suggest that this strain may help bolster the immune system, reduce inflammation, and protect against digestive issues.

In fact, a 2010 study found that nutritional yeast might have a probiotic-like impact on the gut. This indicates that it could help prevent gastrointestinal infections like E. coli and Salmonella. However, further research on humans is necessary to confirm these protective effects and fully understand how nutritional yeast stimulates immune responses.

Supports a Healthy Pregnancy

Folic acid, a form of B vitamin, is frequently added to fortified nutritional yeast products. This vitamin is crucial for women, particularly those who might become pregnant, as it helps shield developing fetuses from congenital conditions like spina bifida.

The U.S. Centers for Disease Control and Prevention advises that women of reproductive age consume at least 400 micrograms of folic acid daily. Many nutritional yeast products provide more than this recommended amount. Be sure to inform your healthcare provider if you're using nutritional yeast as a folic acid supplement.

Even if pregnancy isn't part of your plans, folate and folic acid are still essential for various crucial bodily functions, including cell creation and the repair of genetic material.

Is Nutritional Yeast Suitable for Everyone?

While nutritional yeast is widely regarded as safe and beneficial, it may not be appropriate for everyone. Experts suggest that individuals with glaucoma, hypertension, or irritable bowel disease (IBD) should avoid it. Additionally, people who are allergic or sensitive to yeast, or who frequently experience yeast infections, should refrain from using this savory seasoning.

Simple Recipes Featuring Nutritional Yeast

Nutritional yeast is a savory ingredient with a nutty, cheesy flavor that is praised not only for its unique taste but also for its impressive health benefits. It's an essential part of the diet for many vegans and vegetarians due to its nutritional value. For anyone who loves umami flavors, this ingredient is a great bonus with its variety of benefits. If you're interested in trying it, Bragg's is a highly recommended brand, widely available and known for being a pioneer in the field. Try it out in one of these popular recipes.

Vegan Bolognese

This Bolognese recipe skips the dairy by replacing milk with nutritional yeast. It combines ground beef with onions, celery, carrots, red wine, and crushed tomatoes. The nutritional yeast gives the sauce a rich, cheesy flavor without any dairy, making it perfect for those seeking a dairy-free option.

Smoky Kale Chips

These smoky kale chips are both tasty and nutritious. To prepare them, simply remove the stems and tear the kale into small, curly pieces. Season with a blend of canola oil, salt, paprika, and nutritional yeast to enhance the flavor of these crunchy treats.

Vegan Breakfast Burrito with Tofu Scramble

This vegan breakfast burrito features a delicious tofu scramble, enhanced with nutritional yeast for a cheesy-like flavor. The tofu mimics scrambled eggs, and the addition of nutritional yeast brings a rich, cheese-like taste, making this burrito reminiscent of a traditional egg and cheese breakfast wrap—only completely plant-based.

Curried Cauliflower Soup

This cauliflower soup is not only healthy but also vegan. It gets its flavor from curry powder, roasted cauliflower, and nutritional yeast, which serves as a dairy-free alternative to parmesan. It pairs wonderfully with a fresh green salad or even a vegan grilled cheese for that extra cheesy taste.

Vegan Cauliflower Alfredo Sauce

This recipe creates a smooth, creamy vegan pasta sauce using cauliflower, cashew milk, and nutritional yeast. It offers a plant-based twist on the traditional Alfredo sauce, with the nutritional yeast adding a cheese-like flavor to this dairy-free dish.