Well known to anyone chasing a "cheesy" note in vegan and vegetarian cooking, nutritional yeast is sold as pale yellow flakes or powder — and it is an entirely different product from the yeast used to bake bread. Nutritional yeast doesn't raise dough, doesn't start a fermentation and doesn't activate during cooking, because it has been deactivated with heat during production. In this article we look at what it is, what it contains, what it's for and how to use it in your kitchen.

What Is Nutritional Yeast?

Nutritional yeast is an inactive food product, usually made from the yeast species Saccharomyces cerevisiae. During production the yeast is cultured, then deactivated with heat and dried into flakes or powder.

In that form it isn't an additive but a food in its own right. Its mildly cheesy, umami, almost-salty taste has made it one of the go-to flavour builders that stand in for cheese in vegan cooking.

What Are the Nutritional Values of Nutritional Yeast?

Nutritional yeast is usually noted for the following:

  • Protein — a plant source with an amino acid profile close to a complete protein.
  • B vitamins — naturally rich in the B-complex vitamins.
  • Vitamin B12 — this is where care is needed: B12 is not naturally present in yeast. Many brands fortify their product with B12 after production. As a reference figure, a 16 gram serving (about 2 tablespoons) of large-flake nutritional yeast fortified with B12 can provide around 8 micrograms of B12. That figure varies from brand to brand, so always check whether the product contains B12 — and how much — on the nutrition table on the pack.

So if you are eating nutritional yeast specifically for B12, it matters that the product you buy is labelled "fortified with vitamin B12".

What Is Nutritional Yeast For?

The most common reasons to reach for it in the kitchen:

  • Adding a cheesy flavour — used to mimic the taste of cheese in vegan cheese sauces, mac and cheese and gratins.
  • Adding umami depth — it gives soups, sauces and stews a natural depth of flavour.
  • Adding nutritional value — it contributes to the protein and B vitamin intake of people eating plant-based.
  • Balancing flavour as an alternative to salt — it lets you cut back on salt without leaving a gap in the taste.

How to Use Nutritional Yeast: 10 Ideas

  1. Sprinkle it over popcorn — a cheesy snack, and an alternative to salt and butter.
  2. Stir it into a vegan mac and cheese sauce.
  3. Scatter it over salads and roasted vegetables.
  4. Add it to a homemade vegan pesto.
  5. Spoon it into soups for umami depth.
  6. Work it into bread and cracker dough for a cheesy aroma.
  7. Add it to tofu scramble.
  8. Mix it into vegan meatball and burger mixtures for flavour and nutrition.
  9. Stir it through hummus for a different flavour profile.
  10. Scatter it into tomato-based sauces for depth.

If you're looking for a recipe where nutritional yeast plays the lead, take a look at our sliceable vegan cashew cheese.

Why Does Nutritional Yeast Matter in a Vegan Diet?

One of the questions that comes up most often around vegan and vegetarian eating is vitamin B12 intake, because B12 occurs naturally for the most part in foods of animal origin. Nutritional yeast fortified with B12 offers a practical option for those who want to meet that need through food. Even so, B12 absorption varies from person to person, so having regular blood tests and speaking to a dietitian or doctor when needed is always the safest route.

Frequently Asked Questions

Is nutritional yeast the same as baker's yeast? No. Baker's yeast is alive and active, and raises dough. Nutritional yeast has been deactivated with heat; it has no leavening power and is eaten directly as a food.

Can nutritional yeast be eaten every day? It can be part of a balanced daily diet; for quantities, it helps to look at the recommended serving on the product's packaging.

What does nutritional yeast taste like? It has a mildly cheesy, umami, almost-salty taste.

Does all nutritional yeast contain B12? No. B12 is not naturally present in yeast; only products labelled "fortified with vitamin B12" contain it. Check the label before buying.

In Short

Nutritional yeast is one of the most practical flavour and nutrition allies in vegan and vegetarian cooking. Its cheesy taste slots easily into a wide range of recipes, and the B12-fortified versions can make a meaningful contribution for people eating plant-based.

To explore our VitaVegantis Nutritional Yeast and the rest of our plant-based range, take a look at our products, or find your nearest stockist.