What are the Nutritional Facts about Nutritional Yeast?
December 29, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Nutritional yeast is a vegan superfood rich in protein, B-complex vitamins, fibre, and minerals. Learn nutrition facts and health benefits.
Introduction
Nutritional yeast is a deactivated yeast with a cheesy, nutty flavor. It is very popular in vegan and vegetarian diets as a cheese substitute. Nutritional yeast is low in fat but rich in protein, fibre, B-complex vitamins, and minerals. Some varieties are fortified with vitamin B12.
Nutritional Value of Nutritional Yeast (2 Tbsp / ~16g)
| Nutrient | Amount |
|---|---|
| Calories | 60 kcal |
| Protein | 8 g |
| Total Fat | 1 g |
| Carbohydrates | 5 g |
| Dietary Fibre | 4 g |
| Vitamin B1 (Thiamine) | 6 mg |
| Vitamin B2 (Riboflavin) | 6 mg |
| Vitamin B3 (Niacin) | 35 mg |
| Vitamin B6 | 5 mg |
| Vitamin B12* | 4–8 mcg |
| Iron | 1.2 mg |
| Zinc | 1 mg |
*Vitamin B12 is present only in fortified nutritional yeast.
Key Nutrients in Nutritional Yeast
1. High-Quality Plant Protein
- Supports muscle repair
- Useful for vegetarians and vegans
- Helps with satiety
2. B-Complex Vitamins
- Support energy production
- Improve nerve and brain function
- Help reduce tiredness
3. Dietary Fibre
- Supports digestion
- Improves gut health
- Helps control appetite
4. Fortified Vitamin B12
- Important for vegans
- Supports red blood cell formation
- Helps prevent deficiency
5. Minerals
- Iron supports oxygen transport
- Zinc boosts immunity
Health Benefits of Nutritional Yeast
- ⚡ Improves energy levels
- 💪 Supports muscle health
- 🧠 Supports brain and nerve function
- 🛡️ Boosts immunity
- 🌿 Supports gut health
Is Nutritional Yeast Good for Weight Loss?
Yes. Nutritional yeast:
- Is low in calories
- High in protein and fibre
- Helps control hunger
It can be added to meals without adding too many calories.
Who Should Be Careful with Nutritional Yeast?
- People sensitive to yeast
- Those with IBS or digestive issues (start small)
- People on MAOI antidepressants (consult doctor)
Healthy Ways to Use Nutritional Yeast
- Sprinkle on popcorn or salads
- Add to soups and curries
- Mix in pasta or vegetable dishes
- Use as a cheese flavour substitute
Conclusion
Nutritional yeast is a nutrient-dense vegan food rich in protein, fibre, and B-complex vitamins. Fortified nutritional yeast is especially useful for vitamin B12 intake in plant-based diets. When used in moderation, it supports energy, immunity, and overall health.