Of all the ingredients I use in my recipes, the one I’m asked about the most is nutritional yeast. I’ve been cooking with it for so long that I forget how strange it must sound to people who are new to vegan cooking. Neither the word “nutritional” nor the word “yeast” conjures up mouthwatering images, but the truth is, it’s one of the few “health food store” ingredients that I wouldn’t want to have to do without, not because of its nutritional value, but because of its flavor. So what is it, why should you use it, and where can you find it?
What Nutritional Yeast Is
Nutritional yeast is a food additive made from a single-celled organism, Saccharomyces Cerevisiae, which is grown on molasses and then harvested, washed, and dried with heat to kill or “deactivate” it. Because it’s inactive, it doesn’t froth or grow like baking yeast does so it has no leavening ability. Don’t worry; no animals are harmed in this process because yeasts are members of the fungi family, like mushrooms, not animals.
Nutritional yeast has such an unappealing name that somebody started calling it “nooch” and the name caught on in some corners of the internet. The brand that most vegans use is Red Star Vegetarian Support Formula because it is a good source of vitamin B12 and contains no whey, an animal product that is used in some other brands. In the U.K., nutritional yeast is sold under the Engevita brand and in Australia as savory yeast flakes.
What It Isn’t
Nutritional yeast is not the same as brewer’s yeast, which is a product of the beer-making process and is very bitter. It’s also not Torula yeast, which is grown on paper-mill waste and is also not very tasty. And please do not try to substitute active dry yeast or baking yeast, which taste bad and will probably make a huge, frothy mess because their yeasts are alive.
Where Can I Find Nutritional Yeast?
You probably won’t be able to find nutritional yeast in a typical grocery store. I buy it from the bulk bins at the local natural food store, where it is labeled “Vegetarian Support Formula.” Larger grocery stores might have Bob’s Red Mill or Braggs brand in the natural food section. If you can’t find it locally, Amazon has several brands, including Foods Alive and Sari, which aren’t fortified (more on that later.) Some brands of nutritional yeast taste better than others, so if you can, buy a little and taste it first; if you don’t like it, try another brand.
I use the flaked version of nutritional yeast, but it’s also available in a powder. If you’re using the powder, you will need only about half as much as the flakes.
Why Use It?
As you can guess from its name, nutritional yeast is packed with nutrition, particularly B-vitamins, folic acid, selenium, zinc, and protein. It’s low in fat, is gluten-free (check specific brands for certification), and contains no added sugars or preservatives. Because vitamin B12 is absent from plant foods unless it’s added as a supplement, nutritional yeast that contains B12, such as Red Star Vegetarian Support Formula, is often added to the vegan diet just to get that one nutrient (though I strongly recommend taking a supplement as the only way to be sure you’re getting enough). Not all nooch has B12, so check the label carefully before buying, and be aware that concerns have been raised over Folic acid, which is often added along with B12.
The vitamins and minerals are all well and good, but truthfully, most people use nutritional yeast for its flavor.
How Does Nutritional Yeast Taste?
Nutritional yeast has a flavor that has been described as cheesy, nutty, savory, and “umami.” Just a tablespoon or two can add richness to soups, gravies, and other dishes, and larger amounts can make “cheese” sauces and eggless scrambles taste cheesy and eggy.
Adding a small amount of nutritional yeast to a dish enhances the flavors present and helps form a rich flavor base.
If for some reason you can’t find nutritional yeast or can’t use it, you can safely leave it out of recipes where it’s used in small amounts as only a flavor enhancer; in some cases, miso or soy sauce can be used in a 1:3 ratio (1/3 of the amount of nooch called for), though both add sodium, so you may need to reduce the salt. In recipes where nutritional yeast provides the bulk of the flavor, such as vegan cheese sauces, it’s best not to attempt to substitute it.
Does It Contain MSG?
No. The savory, umami taste of nutritional yeast comes from glutamaic acid, an amino acid that is formed during the drying process. Glutamic acid is a naturally occurring amino acid found in many fruits and vegetables and is not the same as the commercial additive monosodium glutamate.
How Do You Use Nutritional Yeast?
If you’re new to nutritional yeast, it’s better to try it a little at a time rather than to dive right into a recipe that uses a lot of it. Try some of the suggestions below, using just a little until you develop a taste for it:
- Sprinkle it on popcorn.
- Stir it into mashed potatoes.
- Add a little to the cooking water for “cheesy grits” or polenta.
- Sprinkle on any pasta dish.
- Make almond “parmesan” by blending nutritional yeast with raw almonds in a food processor.
- Add a tablespoon or two to bean dishes to enhance flavors.
For a Savory or “Poultry” Flavor:
These recipes use small amounts of nutritional yeast to form a flavor base and are good for beginning users.
For a Cheesy Flavor:
In many of these recipes, nutritional yeast is a central ingredient adding much of the flavor. Leaving it out isn’t advised.
For an Eggy-Cheesy Flavor:
Nutritional yeast contributes a lot of flavor to these tofu-based “egg” dishes.
For More Nutritional Yeast Information:
- The Nutritional Yeast Cookbook by Joanne Stepaniak
- The New Farm Vegetarian Cookbook by Louise Hagler and Dorothy R. Bates
- Nutritional Yeast at Bulkfoods.com
- Ask Alisa: What is nutritional yeast and how does it taste?
Update 11/2014: There have been studies (such as this one and this one) that raise the concern that high amounts of synthetic folic acid may increase the risk of breast cancer. Most brands of nutritional yeast do contain added folic acid in varying amounts. If you are concerned about this, read labels carefully and choose brands that contain as little as possible. I know of three brands of nutritional yeast that don’t contain synthetic folic acid: Sari Foods, KAL Unfortified Yeast Flakes, and Foods Alive Non-synthetic Nutritional Yeast, which is what I use in all my cooking (Sari is expensive and I’m not a fan of KAL’s flavor.) If you know of other brands, please leave details in the comments.
Update 3/2017: Recently, a vegan magazine claimed on its blog that nutritional yeast is under attack by the EPA. The article got a lot of vegans worked up with insinuations that veganism is being targeted. It was all based on a misreading (or not reading at all) of proposed amendments to the EPA rules on the manufacture of both baker’s and nutritional yeast. The rules are not new and were put in place to protect workers and the environment from carcinogens formed when large factories make these types of yeast (Saccharomyces cerevisiae). Please, if you see the article being posted, know that nutritional yeast is not under threat, the price will not be rising (unless people start hoarding it), and it is not going off the market. Don’t buy into the hysteria. Here is a link to the EPA page with all the necessary documents, so you can read it for yourself: https://www.epa.gov/stationary-sources-air-pollution/manufacturing-nutritional-yeast-national-emission-standards.
What’s Your Favorite Use?
Please share your favorite ways to use nutritional yeast in the comments below.
This post contains affiliate links to Amazon. When you buy something through them, I receive a few pennies that help keep this site alive and kicking. Thank you!
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Greenconsciousness
October 26, 2011 at 10:39 amExcellent much needed post
Heather Nauta
October 26, 2011 at 10:41 amgreat overview – and I agree 100% on everything you said! except that I find the word ‘nooch’ less appetizing than ‘nutritional yeast’ 😉
When I was in France, all I could find was flaked brewer’s yeast – which I’ve never seen in North America, but it was listed in a recipe for vegan cheese fondue. It was a bit darker brown than the yellow nutritional yeast I normally get, but otherwise the same texture and similar taste. It had a slight malty flavor, but it was awesome! Nothing like real brewer’s yeast…
Anyway, great post 🙂
Laura S.
June 6, 2014 at 10:45 amI’m with you…I think “nooch” is worse. Don’t have a sub tho.. lol.. maybe.. cheast? lol
ari-free
October 2, 2014 at 11:23 amOK how about…Saccharomyces Cerevisiae? 🙂
Megan
October 26, 2011 at 10:42 amAny thoughts on how much is too much? I made a Mac n cheese recipe that had 2 servings and called for 1/2 cup. That seems like a lot. Can we overdo it?
Heather Nauta
October 26, 2011 at 10:43 amp.s. just voted for you 🙂 and I’m excited to try your pumpkin and black bean casserole, sounds yummy!
Karen
October 26, 2011 at 10:54 amI love using it on sauteed kale, along with garlic, a little sesame seed oil, soy sauce, rice vinegar, and tahini. It’s sooooo good!
Riaz
October 31, 2013 at 9:52 pmHi. I have a query about the Karen (Karen October 26, 2011 at 10:54 am) recipe which she claims to be sooooo good!. Could she be more specific, showing the measures on the ingredients and the method?
Thank you. Bye.
Kim
January 9, 2015 at 9:51 amRaiz– Without knowing her recipe, and it does sounds amazing… I would saute the kale in the oil along with the garlic. I would whisk the tahini, nooch, vinegar and soy together (just try a little of each until you get a good consistency) and add to the kale and toss once the kale is sauteed as you like it.
Jen
October 26, 2011 at 10:54 amHi there! I love your recipes. I put some ‘nooch’ on greens as a topping. I’m also going to try it on some homemade kale chips this week.
Meridith
October 26, 2011 at 10:59 amMmmmmm….I love nooch. My favorite use is for cheezy sauces, but I also adore it on popcorn!
Christina
October 26, 2011 at 11:05 amI love nooch! It’s so yummy and seriously packs great nutritional value. It’s a staple in my diet, I tend to buy it in the bulk bin but I need to get a larger container. I use the original container I purchased to try it and just keep refilling it.
Regan
October 26, 2011 at 11:24 amIt also makes a great gravy! I always keep some stocked in my pantry.
BTW- I never realized some could have whey in it. (Yikes! I am very allergic to milk derivatives!) I buy mine in bulk from my local health food store, where it’s in a sealed bag- no labels. How do I know if it could be the kind with whey, is there any color variation or something that could alert me? I know I could ask the clerks, but I have had experiences where ppl just say what ever it is they think you want to hear, so I don’t always trust word of mouth. 😛
Carren
October 26, 2011 at 11:36 amFirst, most importantly, I just voted! 😉 Good luck!!
Second, I just tried “nooch” for the first time last month. I finally got brave enough, after reading over and over how it has a “cheesy” flavor, I was still too scared because of the name. I have to say that I am totally addicted to it now. My favorite use is simple pasta with Earth Balance butter and TONS of nooch! Oh my gawd…I can’t get enough. Also use it on popcorn. I bought a huge canister of it on Amazon, and it’s already over half gone. The stuff is addictive!
Terri Lynn Merritts
October 26, 2011 at 11:54 amI use nutritional yeast in so many things! I buy mine at Whole Foods Market in the produce department. Just ask an employee and they will gladly package up the exactly amount you want.
Dan
October 26, 2011 at 12:00 pmThank you so much for taking the time to explain about this ingredient! It’s used a lot in my cookbooks, but I haven’t located any in the UK shops yet. Now that I’ve seen what it can be used for, I’ll try and track some down! The lemony seitan looks fantastic!
Dan
-x-
Terri Sue
October 26, 2011 at 12:02 pmi have been useing nutritional yeast since 1981 when my husband and i became vegetarians. i learned about it from The Farm Cookbook. i won’t eat a bowl of popcorn without it. i can be quite heavy handed with it when i use it as we like the taste so much. i like the Australian name, savory yeast. that just about sums it up.
Kristen
October 26, 2011 at 12:16 pmThanks for the post. Just voted for you!
kensington cooker
October 26, 2011 at 12:41 pmJust voted for you Susan–good luck. Nutritional yeast is the secret wow in a lot of your recipes. Heather, I highly recommend that Pumpkin/Black Bean Casserole–always a hit around my house. I sprinkle the yeast on popcorn and pasta plus a little (my husband thinks a little too much!) salt and do find it hard not to overdo it. BTW, during my omni years I found Brewer’s Yeast literally sickening, but once I became vegetarian and found a good brand (Lewis Labs) I started to love it. Figure my body craves it now. But I use it strictly as a supplement, not as a condiment or in cooking. The “nooch” fills that niche.
alli
October 26, 2011 at 12:42 pmI’ve tried and tried to eat this nooch stuff but my body rebels every time. Huge, terrible stomach pains, massive stomach bloating, itchy swollen tongue, migraine headaches, and a bad ass rash on my limbs pop up every time I try to “be like all the other vegans” and put this stuff in my recipes.
I can’t eat Daiya cheese either, so finding a GF, soy free, rice free, corn free, vegan cheese substitute has been a real ordeal. I miss my cheesy goodness and really,really, really want in on the vegan cheese party too. (*sniff*)
Any ideas or suggestions on how to create a vegan cheese sauce that’s Gluten Free, yeast free, soy free, and rice and corn free would be much appreciated!! Multiple food allergies and Celiac are a be-yatch.
😉
Love your blog. Been a devoted fan for years.
….and I voted 4 u ! -alli
Carolyn
October 29, 2011 at 10:07 pmAlli, try the sauce recipe at VegNews.com for “Best Mac & Cheese on the Planet”. This is now a staple recipe for me. It has no nooch, using only vegetable ingredients. Use a GF pasta, if making the whole recipe, not just the sauce. It does use cashews; hopefully they are not an issue. Also uses breadcrumbs for topping, but I do not use breadcrumbs on mac ‘n cheese. Totally not necessary.
http://www.vegnews.com/web/articles/page.do?pageId=40&catId=10
Jill Princehouse
October 26, 2011 at 1:11 pmFavorite use of nutritional yeast? Sprinkle it on any stew-like dish or soup. Yumm!
Farrah P
October 26, 2011 at 1:21 pmI made a delicious pumpkin cheese sauce that I used in a pumpkin sweet potato lasagna. It was so good. I have yet to try and mac and cheese recipe with it. That will be soon.
Rebecca
October 26, 2011 at 1:45 pmThanks Susan. We are vegetarian and keep kosher. It gets tricky at passover because we can’t have any leavening, but I want to be able to use our homemade seitan products. In years past I’ve left out the nutritional yeast because of the word “yeast” and I didn’t know if it was inactive or not. I suspected it was, but decided it was better safe than sorry, kwim. Our seitan and gluten products weren’t as yummy without. Now I know, since it is inactive, I can use it! (We aren’t ultra strict, but try to follow the biblical guidelines.) HURRAY! You have SAVED Passover!
Also, I am very sensitive to the taste of nutritional yeasts, and often will lower the amount in recipes where it is the main flavoring, like in vegan mac-n-cheese. I find that I need less than it is often listed, and then the food will taste much better. So, if you are a person who finds the flavor too strong, just lower the amount a bit and see if that helps!
Jennifer
October 26, 2011 at 1:55 pmI love the Nooch!! It has become a staple in my kitchen. I had no idea about the whey and potential lack of B12, so I’ll have to check. I get mine in the bulk bins at Whole Foods.
Thanks for the recipe links, can’t wait to try some of these!
Rachel
October 26, 2011 at 1:58 pmI really like nutritional yeast too! Popcorn is my favorite thing to eat it with, but I have used it in a nut loaf and pasta too. YUM!
Erin
October 26, 2011 at 2:27 pmInteresting! I always shyed away from it because of the name.. but now? I think I’ll have to try it. I’m transitioning into the vegan world and your recipes have been great! Thanks!!
Heather
October 26, 2011 at 3:22 pmI love nutritional yeast but hate the nickname ‘nooch’. I think it’s more unappealing than it’s actual name. But wording aside, I use the stuff on nearly everything – salads, wraps, pasta (mixed with hummus to make a sauce), popcorn, savoury oats, etc. 😀
Rebecca M
April 23, 2015 at 8:06 pmHow about N’east?
Kayla
October 26, 2011 at 3:25 pmGreat post, and a wonderful resource – I’ll be pointing any nooch newbies over here! I swear, I put nutritional yeast in every damn thing I make – I just can’t get enough of it. My favorite use of it is in a super low-cal creamy broccoli cheeze soup (literally just broccoli, onions, veggie broth, and nooch, simmered and pureed), and of course on popcorn! I also wanted to add that nooch is very useful as a salt substitute. It has lots of potassium but not very much sodium, which gives it sort of a salty effect without adding sodium to your diet (and is great for athletes).
Lena
October 26, 2011 at 3:43 pmThank you so much for sharing. This is great information.
Stewart
October 26, 2011 at 4:03 pmGreetings and thank you for your great information. I live in New Zealand where I’m having trouble tracking down a source of nutritional yeast. If any other readers from NZ can help me I’d be delighted to hear from you.
Susan, how much salt in in nutritional yeast? I like to eat a very low salt diet.
Thanks again, Stewart.
SusanV
October 26, 2011 at 5:48 pmStewart, it has very little sodium: 5.12 mg in two tablespoons. The complete nutritional info is here: http://lesaffre-yeast.com/red-star/vegetarian-support-formula.html
I hope someone will answer your question about finding it in New Zealand!
Sonia@7spice
October 29, 2011 at 11:21 pmHi Stewart,
The Nutritional Yeast is called as ‘Savoury Yeast’ in Australia. I recently bought it of ‘Lotus’ brand from local health food store. Hope this info helps! Try to find out in your local health food stores and ask for Savoury Yeast.
TJ
November 4, 2011 at 2:37 pmI like the name Savory or Savoury Yeast a lot better than Nutritional Yeast or Nooch. We should start using that name in America. More appetizing.
Charlotte
October 31, 2011 at 3:26 amHi Stewart
I have purchased nutritional yeast from Bin Inn in the past. And have also seen it in the odd health store – possibly Health 2000.
Charlotte (NZ)
Kitty
May 1, 2014 at 7:10 pmYou can find it at Bin In! I buy it in the bulk bin, the flaked version, but they also have brewers yeast in powdered form, but otherwise the same. Sometimes, they also have it in a bag and it says its completely vegan and fortified with all sorts! But I can’t always find it, and it costs like three times as much… lol. Hope that helped!
Simon Cope
March 11, 2015 at 1:07 amI am sure you have probably found a place in NZ that sells it by now Stewart. Just in case (and for other readers), it is available in bulk from lindstromfoods.co.nz or for higher price at huckleberryfarms.co.nz as savoury yeast…
Janet
October 26, 2011 at 4:07 pmDo you sprinkle the flakes or the powder (I’ve never seen this) on your popcorn? Can you grind the flakes to make powder? Yes, I voted for you–you are always my first source for recipes!
SusanV
October 26, 2011 at 4:47 pmThe flakes are small and many tend to fall apart, so there’s no need to grind them before sprinkling on popcorn, at least not the kind I buy.
MikeW
October 26, 2011 at 5:39 pmThanks. This was helpful. I’d appreciate some tips on techniques you use, for example sauteing without fat. Thanks.
SusanV
October 26, 2011 at 5:42 pmI don’t do videos but I think I need to make one to illustrate that. Thanks for the suggestion!
Jacqueline
October 26, 2011 at 5:55 pmI have always been a bit befuddled when it came to n yeast. I hadn’t seen it anywhere and didn’t know exactly what it was, so this was a great post for me and giving me substitute, well that was invaluable. Thanks Susan 🙂
Brittany @Little b's healthy habits
October 26, 2011 at 6:29 pmI discovered nutritional yeast not too long ago and I love it! Definitely going to give some of the “cheesy” recipes a try! Thank you for sharing!
Kath Mullen
October 26, 2011 at 6:54 pmMy fave “nooch” recipe:
I have been told I make the best baked tofu in the known universe! I dip my tofu in tamari then I have a mix of nutritional yeast, garlic powder, poultry seasoning and rosemary. I then oil a cookie sheet with Extra-Virgin olive oil and bake at 400 until the top is crispy. I then flip it and bake it until the other side is crispy. The baking is key-crispy, crispy, crispy! This recipe evolved from one that I started making many, many moons ago with flour, cornmeal and nutri. yeast until eventually the main component was only nutri. yeast with some herbs/spices. My 19 year old son also started making this when he was home from college this past summer. So now it is a secret family recipe that is being passed onto you!
Fergus W. Clare
October 26, 2011 at 7:10 pmHello Fat Free Vegan Kitchen,
Your recipes and nutritional breadth of knowledge are fantastic! Can’t wait to try this one out. I have been wondering lately however about the real ecological impact of a vegan diet. With the rampant take off of organic farming practices and grass fed beef, I think a valid argument can be made that eating grass fed beef is good for the environment. What do you think? Check out my blog at http://www.AnthroHemian.Blogspot.com with the posting Egalitarian or Vegetarian. I look forward to trying out more of your recipes.
Thanks!
veganpilotmarty
November 4, 2011 at 9:47 am99% of the beef consumed is from factory farms. There is a fantasy amongst meateaters that if they buy meat with an adjective in front of it, it will be okay. It’s not okay for many reasons. Environmentally the earth cannot support the nonsense of “grass fed”, “humanely raised”, or any other kind of silliness where the raising, commodifying and killing of animals is concerned. To convert the current level of meat consumption to “bucolic” farms is something there is just not enough space for.
From a moral and ethical standpoint there is no decision between veganism and eating any animals. Take a look at http://www.humanemyth.org.
Marty from Marty’s Flying Vegan Review
Caz
May 21, 2013 at 7:44 amYou may be refering to the US. In Australia almost all beef is grass fed (it is labeled if grain fed) and we don’t have ‘factory farms’ raising our beef. Everyone makes their own choices, whether for ethical or nutritional reasons, but different countries have very different practices so no one should make blanket statements. Loved learning about savoury yeast!
Cindy
October 26, 2011 at 7:18 pmI guess I have to be different – I don’t like it.
JoLynn-dreaminitvegan
October 26, 2011 at 7:18 pmI’m never without “nooch” and I love it on popcorn too. The flakes are the ones I use as well. Kal makes nutritional yeast which most healthfood stores carry if you can’t find it in the bulk bin.
Monique
October 26, 2011 at 7:35 pmI have nutritional yeast and have sprinkled on popcorn. However, I don’t think the yeast tastes like cheese. Would you mind sharing what brand of nutritional yeast you use.
Thanks!
SusanV
October 26, 2011 at 8:13 pmI use the Red Star brand, but I actually don’t think it tastes much like cheese all alone or on popcorn. I add a bunch of seasonings to my cheese sauce to get a flavor I think of as cheesy–nutritional yeast alone doesn’t do it for me.
Diane Bonaccorsi
October 26, 2011 at 7:59 pmI looooove nutritional yeast. I make a great gravey that is so good over rice and veggies….. 1/2 cup of n. yeast flakes
1/4 cup of flour (I use brown rice flour)
1/8 teas. of garlic granules
Toast in a pan until fragrant and lighly brown
add & blend well
1/3 cup of oil
2 TBLS. tamari (wheat free)
Whisk in 2 cups of water
whisk until thickened. If it’s to thick add more water.
Great over mashed potatos
Love this blog!
Frugal Vegan Mom
October 26, 2011 at 8:00 pmI use nooch on a near-daily basis as a condiment. When I’m too lazy to make a cheese sauce, I just sprinkle it on whatever grains/beans/veggies I’m eating, add some salt, pepper, garlic powder and a splash of soymilk and stir until it’s creamy.
So awesome you’re leading in the contest, I linked to this post and the voting on my blog!
Sara Grambusch
October 26, 2011 at 8:04 pmVoted! You’re doing pretty good over there. I LOVE nooch. I put it on everything and make fun sauces. When I first started using I could never imagine it would end up being such a staple in my kitchen.