Nutritional Yeast

Nutritional Value (Per 15g / ~2 tablespoons – varies by brand)
Nutrient Amount
Calories ~60–80 kcal
Protein ~8–10g
Carbohydrates ~5g
Fiber ~4g
Fat ~1g
B Vitamins (B1, B2, B6) High (often 100%+ RDA)
Vitamin B12 (fortified) 100%+ RDA
Iron ~1–2mg
Zinc ~1–2mg
Note: Always check if the nutritional yeast is fortified (many are). Fortified versions contain added B12, crucial for vegans.

Health Benefits
1. High in Protein
Complete protein with all 9 essential amino acids — great for plant-based diets.
2. Rich in B Vitamins
Particularly beneficial for energy metabolism, brain function, and red blood cell production.
3. Boosts Immunity
Contains beta-glucans, which may support the immune system.
4. Supports Healthy Skin, Hair, and Nails
Thanks to its high B-complex content.
5. Low in Fat and Calories
Ideal for flavoring without adding much fat or sugar.
6. May Help Lower Cholesterol
Some research suggests the beta-glucans in nutritional yeast might reduce cholesterol.

Common Uses
• Sprinkle on popcorn, pasta, or avocado toast
• Add to soups, sauces, or stews for umami flavor
• Blend into vegan cheese sauces or dressings
• Mix into tofu scrambles or roasted veggies
• Stir into mashed potatoes for a cheesy taste