Nutritional yeast is made from a single-celled organism, Saccharomyces cerevisiae, grown on molasses and then harvested, washed, and dried with heat to deactivate it. It does not have any leavening ability, unlike active yeast. Nutritional yeast is popular in vegan cuisine for its cheesy flavor profile, and it’s a great source of vitamins and minerals, particularly B-vitamins.
Nutritional Information per 100g:
- Energy: 325 kcal
- Protein: 47 g
- Carbohydrates: 17 g
- Sugars: 2.5 g
- Dietary Fiber: 22 g
- Fat: 4 g
- Saturated Fat: 0.7 g
- Sodium: 30 mg
- Potassium: 2000 mg
- Vitamin B1 (Thiamine): 9.6 mg
- Vitamin B2 (Riboflavin): 9.6 mg
- Vitamin B3 (Niacin): 56 mg
- Vitamin B6: 5.6 mg
- Vitamin B12: 44 mcg
- Folate: 2200 mcg
Ingredients: 100% Inactive Dry Yeast. Some brands may be fortified with additional vitamins and minerals.
What it’s good for:
- Adds a cheesy, umami flavor to dishes without dairy.
- Rich in B-vitamins and other nutrients.
- Enhances the taste of vegan and vegetarian meals.
How to Use: Sprinkle nutritional yeast on popcorn, stir into soups, or use as a cheese substitute in sauces, scrambles, and vegan cheese recipes. It’s also a common ingredient in vegan pesto, “cheese” spreads, and “cheesy” flavored snacks.
Recipe Idea: Vegan Cheese Sauce:
- 1 cup raw cashews (soaked for a few hours if not using a high-speed blender)
- 1/4 cup nutritional yeast
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon turmeric (for color)
- 1 teaspoon lemon juice
- 1/2 teaspoon salt (or to taste)
- 1 to 1.5 cups of water (depending on desired thickness)
- Place all ingredients in a blender, starting with 1 cup of water.
- Blend until smooth, adding more water if needed to reach your desired consistency.
- Taste and adjust seasonings if necessary.
- Heat in a saucepan if you want it warm, or use as is on pasta, vegetables, nachos, or any dish where a cheese sauce is desired.
Diets it fits into:
- Vegan
- Vegetarian
- Gluten-Free
- Paleo (depends on personal guidelines)
- Ketogenic (in moderation)
Always check the product label when purchasing nutritional yeast. Some brands may have additives or might be fortified with additional vitamins and minerals. The exact nutritional values and ingredients can vary based on the specific brand and formulation.
