You may have come across nutritional yeast as an ingredient in a vegetarian or vegan recipe, but what is nutritional yeast good for and is nutritional yeast healthy? The reason why you’ll find this food additive in many meat-free recipes is that nutritional yeast can provide the essential nutrients, such as B vitamins and protein, that are often lacking in a meat-free diet.

For example, a serving of fortified nutritional yeast can contain three to ten times the daily recommended value of most B vitamins and one-third of the amount of protein in a typical chicken breast. For a food additive, nutritional yeast packs quite the punch, and its potential health benefits are quick to back that.

Nutritional yeast may help lower cholesterol levels, improve digestion and aid in blood sugar management, support a healthy pregnancy, and fight fatigue. Also known for its rich, umami flavor, nutritional yeast can serve as a seasoning to elevate the taste of your food; thicken your sauces, marinades, soups, and stews; and please your pets as a pet food topper. 

What is nutritional yeast?

Technically, nutritional yeast classifies as a type of fungus. It belongs to the same species family as baker’s and brewer’s yeast, used to leaven bread and brew beer. This species of yeast is known as Saccharomyces cerevisiae, which are single-celled fungi that feed on sugar. Nutritional yeast is intentionally grown as a food additive whose yeast cells become deactivated during the manufacturing process.

To produce nutritional yeast, Saccharomyces cerevisiae cells ferment and feed on a sugar-rich source, such as sugarcane or beet molasses, in a sterile environment for a few days. The fermented yeast liquid then runs through a separator, which produces a milky-colored cream that is concentrated with yeast cells. This nutritional yeast cream is then heated and pasteurized to kill any harmful microbes, as well as deactivate the yeast cells. Finally, manufacturers may fortify the nutritional yeast product with additional vitamins and minerals to boost the nutritional content of this food additive. However, not all nutritional yeast on the market is fortified with additional nutrients. Unfortified nutritional yeast contains only the nutrients naturally existing during the growth of the yeast cells before they are deactivated. 

Is nutritional yeast healthy?

Fortified nutritional yeast is one of the most common types of nutritional yeast you'll find on the market. It's a popular food additive, particularly among vegetarians and vegans, because it is a complete and dairy-free protein (containing all nine essential amino acids) and a rich source of essential B vitamins, which tend to be lacking in vegetarian and vegan diets. For example, one serving of Bob's Red Mill's fortified nutritional yeast, equivalent to 15 grams or 1/4 cup of nutritional yeast, contains:

• 8 grams of protein
• 11.8 mg of thiamin (vitamin B1)
• 64.7 mg of riboflavin (vitamin B2)
• 46 mg of niacin (vitamin B3)
• 5.9 mg of vitamin B6
• 1828 mcg of folate (vitamin B9)
• 17.6 mcg of vitamin B12

One serving of fortified nutritional yeast by this brand provides 32-38% of the amount of protein in an average serving of chicken breast (typically four ounces, containing 21-25 grams of protein). The fortified nature of this food additive also provides a large boost in B vitamins. One serving of Bob's Red Mill's nutritional yeast contains 730% of the daily recommended value for vitamin B12, with similar trends for vitamins B1, B2, B3, B6, and B9. 

While the nutritional profile of nutritional yeast varies per brand and by their recommended serving size, fortified nutritional yeast still proves to be a valuable food additive to increase one's vitamin consumption and to add more of that delicious umami flavor that nutritional yeast provides. It's also great for those with food sensitivities, as nutritional yeast does not contain any dairy, but may be used to emulate the flavor and texture of certain dairy products (such as cheese). 

Potential health benefits of nutritional yeast

Reduced cholesterol levels

Beta-glucan, a type of fiber found in nutritional yeast, may have hypocholesterolemic effects, which could help alleviate the factors and conditions — such as obesity, diabetes, high blood pressure, and high cholesterol — that can lead to cardiovascular diseases. 

Improved digestion and metabolic balance

Fiber and proper hydration help keep your stool solid and moving throughout your digestive system, preventing constipation and diarrhea. Its role in slowing down digestion also allows your body to absorb more nutrients from your food, as well as refrain from dramatic blood sugar swings. One serving of fortified nutritional yeast contains 3 grams of fiber, which represents 11% of the daily recommended value of fiber.

Healthier pregnancy

Folic acid, rich in nutritional yeast, supports the healthy development and growth of babies; it prevents neural tube defects that can impair the baby's brain and spine. While pregnant women are notably encouraged to take folic acid supplements to support their pregnancy, women who are of reproductive age, in general, are also encouraged to take folic acid (400 mcg daily) to prepare for pregnancy, as well as support cell growth and function. Consult with your primary care physician or obstetrician-gynecologist to determine the appropriate amount of folate you need for daily living. 

Elevated energy levels

Common symptoms of B vitamin deficiency include fatigue, poor memory, confusion, depression, trouble concentrating, and other physical signs of distress. Fortified nutritional yeast, which contains a ton of added B vitamins, may help fight fatigue and aid in the body's process of converting food into energy. Operating with appropriate energy levels throughout the day may also positively impact your sleep hygiene, reinforcing a cycle of adequate energy and livelihood.

How to use nutritional yeast

Nutritional yeast is yellow in color and comes in the form of flakes. Stored well in a cool and dark place, such as the fridge, nutritional yeast can keep up to two years. Here are a few ways to use nutritional yeast and reap the potential health benefits of this food additive. 

As a seasoning

Nutritional yeast adds a deliciously cheesy, nutty flavor that dresses up everyday foods including salads, popcorn, eggs, cereal, and roast vegetables. You can use it as a seasoning over anything. However, do be mindful that certain flavors of nutritional yeast may contain more salt than others.

As a dairy product substitute

Many vegetarians and vegans substitute nutritional yeast for dairy cheese due to the flavor resemblance. Some nutritional yeast fans swear by sprinkling nutritional yeast over air-fried popcorn in place of butter. 

As a thickener

Nutritional yeast also delivers a strong umami flavor that elevates any soup, stew, chili, gravy, or sauce, and helps to thicken them. Some fans use nutritional yeast in their marinades or smoothies for extra flavor and protein. 

As a pet food topper

If you have a pet with picky taste buds, nutritional yeast might be the answer you're looking for. Just as it adds nutritional value and that rich umami flavor to our foods, nutritional yeast does the same as a topper on pet foods. One nutritional yeast fan shared that during the pandemic, when there were shortages of cat food, their cat refused to eat available brands of cat food. They tried to sidestep this problem by using nutritional yeast as a pet food topper — and to their surprise, their cat absolutely loved it. Aside from making your pet's food more appetizing, nutritional yeast gives a nutritional boost that keeps your pet happy and healthy.

Precautions to take when using nutritional yeast

While nutritional yeast may offer potential health benefits, please consult a registered dietician nurse or your primary care physician to determine whether using nutritional yeast is right for you. As with all things, nutritional yeast should be consumed in moderation. There are potential risks of using nutritional yeast, especially in excess. 

1. The first risk lies in consuming too many vitamins and minerals — particularly B vitamins — from excessive consumption of nutritional yeast. As mentioned previously, one serving of fortified nutritional yeast provides anywhere from three to ten times the daily recommended value of certain B vitamins. High doses of vitamin B3 (niacin) can result in abdominal pain, high blood pressure, liver damage, and impaired vision. Too much vitamin B6 can cause nerve damage, nausea, heartburn, and sensitivity to light. Excess consumption of folate may increase the risk of colorectal cancer as well as other types of cancer. (Learn more: Vitamins and minerals: Can you take too many?) 

• Consuming fortified nutritional yeast in moderation may reduce the risk of overdosing on B vitamins.
• Alternatively, an unfortified nutritional yeast product may be a safer daily option. 

2. Another factor to consider before using nutritional yeast is whether your body can metabolize folate or folic acid (vitamin B9). One serving of fortified nutritional yeast may contain 4-5 times the daily recommended value of folate, which — aside from the health risks highlighted above — might cause discomfort. 

• Those who have trouble processing folic acid might want to stray from using fortified versions of nutritional yeast or avoid the food additive completely. 
• Again, consult with a professional healthcare provider to determine whether nutritional yeast is right for you.

Key takeaways

What is nutritional yeast good for, and is nutritional yeast healthy? Produced as a food additive, nutritional yeast has multiple uses in foods and may have potential health benefits. Nutritional yeast works great as a seasoning; thickens and adds a rich umami flavor to sauces, soups, stews, and marinades; and works wonders as a pet food topper. Its potential health benefits include fighting fatigue, lowering cholesterol levels, improving digestion, and supporting healthy pregnancies. Fortified yeast, the most common type of nutritional yeast on the market, contains extra protein and B vitamins — as much as three to ten times the daily recommended value of most B vitamins. We caution that excessive consumption of nutritional yeast may be dangerous, so consult with your doctor or a registered dietician nurse to determine whether adding nutritional yeast to your diet is right for you and, if so, how much nutritional yeast to consume daily.