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Nutritional Yeast Facts

I have noticed a trend of people looking for information about Nutritional Yeast. So, I complied some interesting Nutritional Yeast Facts for you. Enjoy!

Bottom Line – The more I study this topic the more I conclude nutritional yeast is an excellent way to boost your supplementation of protein, vitamins, and minerals. Note; our “everyday” foods have had about a 40% decrease in nutrient content in the last 50 years. Supplementation is now necessary for you to get what your body needs for optimum health. (source)

nutritional yeast topping

Why is Nutritional Yeast Good for You?

  1. Nutritional yeast is considered a “complete protein” it contains 18 essential amino acids that the body can’t create (synthesize) on its own.

  2. Two tablespoons contain 9 grams of protein

  3. Nutritional yeast is gluten free as opposed to brewer’s yeast

  4. It is high in folic acid (good for pregnancy)

  5. It contains over 17 vitamins and 14 minerals


How is Nutritional Yeast Made?

Nutritional yeast is a food additive made from a single-celled organism, Saccharomyces Cerevisiae, which is harvested after being grown on molasses, washed, and dried with heat to deactivate it. [2]

Nutritional Yeast and B12

You may have heard that B12 is naturally occurring in nutritional yeast, but this is not so (exceptions are out there). Nutritional yeast is fortified with B12. Thus, I would recommend Methyl cobalamin based B 12 – the bodies preferred way of using vitamin B 12

Nutritional Yeast Ingredients

*Based on “Bragg Nutritional Yeast” Brand

IngredientsInactive dry yeast.

1 Tablespoon Contains

  • 180% Daily Value B1 (Thiamine)
  • 160% Daily Value B2 (Riboflavin)
  • 70% Daily Value B3 (Niacin)
  • 140% Daily Value B6 (Pyridoxine)
  • 40% Daily Value Folic Acid
  • 40% Daily Value B12
  • 3 grams protein
  • 1-gram fiber

What Does Nutritional Yeast Taste Like?

Many people choose to use the yeast as a cheese topping. This, because of its cheesy, nutty, creamy taste. You can find it in flakes or powdered form.

Something to mention, it doesn’t have a strong cheese taste. You may have a difficult time comparing the taste with a particular cheese. However, it makes a great topping for popcorn!

Is Nutritional Yeast MSG free?

  • This is a sensitive topic. The MSG in nutritional yeast is bound to other amino acids allowing for your body to regulate how much is absorbed. Glutamate is actually needed by the body for metabolism. MSG or Mono Sodium Glutamate is Glutamate with an atom of sodium added.


  • Katherine Zeratsky, R.D., L.D., points out that although the uses of MSG are debatable. The FDA has classified it as safe.

nutritional yeast flakes

Ways to Use Nutritional Yeast?

  1. Mashed potato mixed with roasted garlic and nutritional yeast
  2. Cheese sauce – oil, flour and plant-based milk, salt, black pepper, mustard, and nutritional yeast
  3. A topping for chips and popcorn (Kale chip recipe)
  4. Mixed with scrambled eggs – for super protein!
  5. Add to soups for protein and added flavor

What are your thoughts on nutritional yeast or MSG? Let me know in comment section. Cheers!


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