Food guide

Nutritional Yeast

Deactivated yeast flakes with a cheesy flavour, usually fortified with B12.

Plant-BasedNutrient-DenseProtein-Rich

Nutritional Yeast, a nutrient-dense plant-based food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of nutritional yeast for fair comparison. Typical serving: 10 g — 38 kcal per 10 g serving.

Nutrition information for Nutritional Yeast
Nutrient	Per 100 g	Per serving (10 g)	Per 100 kcal
Energy	380 kcal	38 kcal	100 kcal
Protein	50 g	5 g	13.2 g
Carbohydrate	35 g	3.5 g	9.2 g
Fat	5 g	0.5 g	1.3 g
Fibre	20 g	2 g	5.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of nutritional yeast, with a typical serving and FDA Daily Value for adults.

Micronutrients for Nutritional Yeast
Nutrient	Per 100 g	Per serving (10 g)	% DV
Vitamins
Vitamin A	11 µg	1.1 µg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.29 mg	0.029 mg	2%
Vitamin K	8.6 µg	0.86 µg	7%
Thiamin	0.34 mg	0.034 mg	28%
Riboflavin	0.15 mg	0.015 mg	12%
Niacin	2.2 mg	0.22 mg	14%
Vitamin B6	0.068 mg	0.007 mg	4%
Folate	109 µg	10.9 µg	27%
Vitamin B12	0.14 µg	0.014 µg	6%
Pantothenic acid	0.66 mg	0.066 mg	13%
Choline	29.1 mg	2.9 mg	5%
Minerals
Calcium	25 mg	2.5 mg	2%
Iron	1.8 mg	0.18 mg	10%
Magnesium	20 mg	2 mg	5%
Phosphorus	76 mg	7.6 mg	6%
Potassium	80 mg	8 mg	2%
Sodium	309 mg	30.9 mg	13%
Zinc	0.8 mg	0.08 mg	7%
Selenium	10.8 µg	1.1 µg	20%
Copper	0.11 mg	0.011 mg	12%
Manganese	0.23 mg	0.023 mg	10%

Source: USDA FoodData Central — Doughnuts, yeast-leavened, with creme filling

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat nutritional yeast?

Fortified versions are a key B12 source for vegans.
Half its weight is protein.

How to include it

Sprinkle over pasta and popcorn like parmesan.
Stir into sauces for a savoury note.

Things to consider

Only fortified brands contain B12 — check the label.
High in purines, relevant for gout.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.