Nutritional Yeast contains heaps of B vitamins, protein, and fiber in a very small volume.
Nutritional yeast is an inactive form of yeast used as a food, it’s light/golden yellow in color and most popularly found in flakes. Basically, yeast is cultured and grown typically on a glucose medium like molasses or sugar cane. When the yeast has grown, it’s killed with heat, processed, and dried — this process leaves an inactive nutrient rich yeast.
Nutritional Yeast is a “superfood” because it contains heaps of B vitamins, protein, and fiber in a very small volume. Nutritional yeast has a strong flavor and the taste is similar to a rich sharp cheddar cheese, hence why it’s so popular in vegetarian and vegan lifestyles — it makes the perfect cheesy substitute sans dairy.
How to Use:
Use nutritional yeast sprinkled on my salads, Nourish Bowls, mixed with quinoa, rice, potatoes, popcorn, roasted veggies, and in recipes such as Classic Cashew Cheese, secret sauce with Veggie Sushi Rolls, and Cauliflower Pizza Crust.
Nutrient Breakdown of Nutritional Yeast:
*per 2 tablespoons
Protein — 2 tablespoons of nutritional yeast contains 8-10g protein (depending on brand), a “complete” protein
Fiber — 2 tablespoons of nutritional yeast contains 4-5g fiber (depending on brand)
Carbohydrates — 2 tablespoons of nutritional yeast contains only 5-9g carbohydrates (depending on brand)
Thiamine (B1) — 640% DV
Riboflavin (B2) — 570% DV
Niacin (B3) — 280% DV
B6 — 480% DV
Folate — 60% DV
B12 — 130% DV
Zinc — 20% DV
Magnesium — 6% DV
Manganese — 6% DV
Copper — 6% DV
Where to Purchase:
Health food stores, grocery stores (bulk bins), farmers markets, or online retailers
MSG in Nutritional Yeast?
Nutritional yeast and other yeast products, naturally contain glutamic acid, an amino acid that is found in abundance in plant and animal proteins this isn’t to be confused with MSG which is the isolated sodium salt of glutamic acid, which is a synthetically created. Unless the brand of nutritional yeast adds MSG in it, then it doesn’t contain MSG, but if you’re sensitive to products with glutamate then you might be with nutritional yeast too.
If you’re interested in learning more about MSG research and what we know and what we don’t know, then you might enjoy this article.
Tips and Tricks:
Don’t confuse with regular yeast — nutritional yeast is NOT used as an active yeast to make bread or baked goods rise, it’s simply used for nutrition and flavor content.