Healthy Food Database

Nutritional Yeast
Nutritional Yeast otherwise known as savoury yeast flakes is produced by culturing a yeast (fungi) within a growth medium usually from beetroot or sugarcane. When the yeast is ready it's heated to deactivate the live cultures, and processed into a powder or flakes. The punch in flavour comes from naturally occurring free glutamic acid produced when the yeast cells are killed and the protein from the cell walls breaks down into the amino acids it was originally made up of. It is naturally occurring and therefore distinct from MSG, however people with a sensitivity to glutamates may react mildly to foods made with this ingredient.
It's used a lot in vegan cooking because it gives the meal a cheesy/umami flavour. The other bonus is that it's rich in a range of B vitamins. Some people are misled into thinking nutritional yeast is a natural source of B12 when in fact it's not. The brand I bought (Lotus) clearly states it is fortified however not by enough to meet the RDI. (Vegans should consider an additional B12 supplement). While a serve (1 tbs) may not satisfy the daily requirement for B12, it does contain a good amount of protein (8.4 g) and fibre (3.9 g).
Category: Condiment
In Season: all year
To Buy:
Buy in powdered form in jars or in flakes in resealable packets.
To Store:
Store in the pantry in an airtight container
Tips & Tricks:
Can be used as a vegan alternative to Parmesan cheese
Cooking Tips:

Nutrition per Per serve:

Weight (grams):
Carbohydrates, g:
High GI > 70 :
Fat (g):
Monosaturated Fat , g:
Vitamin B2:
Vitamin B6:
Folic Acid:
No information available
Energy (kJ):
Low GI < 55:
Fibre, g:
Saturated Fat, g :
Vitamin B1:
Niacin (B3):
Vitamin B12:
No information available

Benefits the Following Health Conditions:*

Find recipes with Nutritional Yeast

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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