Nutritional Yeast

Nutritional yeast is a nutrient powerhouse.

  • It is your B Complex in a food source
  • It is a complete protein (providing all nine amino acids the human body cannot produce)
  • It contains selenium, iron, and potassium
  • And it is a good source of fiber


In 2 Tbsp, you get 60 calories, 4g of fiber and 1g of sugar, 9g of protein and 35-100% of all the B vitamins, except B12. One tablespoon will provide an adult with a full day’s supply of B-12, if it has been added and is labeled “B12 fortified”. Fortified nutritional yeast adds 150 percent of vitamin B12 and 720 percent of B2.

Additionally, iron fortified nutritional yeast can provide 20 percent of the recommended daily value, while unfortified yeast provides only 5 percent. It is also naturally low in fat and sodium and is free of sugar, dairy, and gluten. Sold in powder or flakes, bulk or pre-packaged.

A container providing 180grams flaked nutritional yeast (and the size of a large yogurt tub) is $9 at The Health Hub.

Nutritional yeast has a cheesy, nutty flavor (similar to parmesan), is easy to use in cooking and can be used as a topping for salad, kale chips, popcorn, soup, pizza, mashed potatoes, scrambled tofu or eggs, etc.