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.
Seitan Scaloppine with Lemon-Olive Sauce
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.
Easy Macaroni and Cheese
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.
Tofu Omelet for One
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.
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M.J. Trapp
Is there a brand of Nutritional Yeast you’d recommend, because the one I bought both tastes and smells awful. Is there a difference or is it an aquired taste?
Susan Voisin
Both Red Star and KAL get good reviews for taste, so if the brand you bought is different, you might try one of them. But it is often an acquired taste, so be prepared to learn that you just don’t like it. (In other words, don’t buy a lot! See if you can buy a little from a bulk bin and try it before you spend any more money.)
Abra
Thanks so much for this tutorial. I was wondering what this is. I see it in so many recipes and was clueless until now. Now I am excited to try it because being new to the vegan way of life I am missing savory and cheesy flavors!
Toby
Thanks so much for the nutritional yeast article! As a new vegan, ingredients like nutritional yeast are completely foreign to me. Your blog is so very, very helpful for us newbies 🙂
John
Nothing is better on popcorn than nutritional yeast!
Shirley
I tried nutritional yeast once when I first became vegan to make a cheese like sauce the smell wasn’t pleasant and the taste no better so I never tried it again and threw away the rather large jar of nutritional yeast. I used to adore macaroni and cheese and all things cheese and so am tempted after seeing your post to try again. Does this tend to be a love or hate thing or did I do something wrong. I wonder if brands make a difference.
sallyjrw
Yes, the brand does make the difference. I find Sari Foods Company makes a Non-fortified nutritional yeast that takes much better than other brands that sell it fortified.
Geanna
What a great post! I love nooch and use it often but never knew how it was grown or harvested. Thanks for the information.
Lindsay@almostveganblog
Nutritional yeast is my absolute favorite cooking ingredient. It’s a miracle product. Right up there with ground flax and vital wheat gluten. I’d eat it even if I wasn’t trying to cook healthy foods. It’s absolutely delicious, versatile, and good for you. Even my kids love it (I told them it was “cheese” and they believed me. HAHA).
Lindsay@almostveganblog
Oh, and my favorite way to use it. Hmm.
I don’t think I could pick just one. I love nacho “cheese” sauce (I have a really good recipe from the now out-of-print Yellow Rose Recipes), your cheese sauce for mac & cheese, sprinkled on popcorn, or put into seitan. I just used some today for Brianna’s Soy & Seitan “Turkey” which I am making this year.
Shelby
I love nutritional yeast flakes! One of my favorite ways is on popcorn. I even got Grumpy and his dad to like it that way.
Una Carroll
Love nutritional yeast. I use it for gravy, and cheese sauce, and anytime I need carmalized protein. My favorite thing in the world is Fried Tofu. I spray Braggs on tofu slices, sprinkle on mustard, and tumeric. Then I dip the slices into Nooch, and pan fry. So awesome. I eat it with grits, or on toast with greens and veganaise. Seriously a miracle product.
Megan
A great post! Thanks. I often forget too that nutritional yeast is such a foreign concept to many people. I can’t eat popcorn without nooch now. I’ve tried … just can’t bring myself to eat popcorn without it. 🙂
Kristin
Susan,
I was only able to find “Brewer’s Yeast Flakes, Nutritional Yeast” in m local grocery store.
Here’s an image: http://www.luckyvitamin.com/images/Product/xlarge/57023.jpg
Do you know anything about this product? It says its both nutritional yeast and brewers yeast so I’m left confused
Thanks for your help!
Kristin
Susan Voisin
I’ve heard from at least one person who uses this product (Lewis Labs Brewer’s Yeast) and really likes it, so I think it’s worth a try, especially if it’s all you can get. Good luck!
CongaChile
I love the taste of it simply plain, right out of the bag. By the way, so does my dog.
Bill
A friend told me about nutritional yeast He told me to start off by trying it on popcorn…did that tonight and yum!!!! Going to experiment on some of the ways you suggested my next attempt is to put it in a scrambled egg to see how much of a cheese flavor it gives!
THanks!!!
Jarafel
Hello Susan,
I love nutritional yeast but it doesn’t seem to love me back at all, do you know why is that? what els could I use for cheesy flavor instead of that?
thank you 🙂
jaqui
Thanks for the info…I’m just starting out and had no clue what to look for. Although to a noobie can I just say that “nooch” doesn’t sound much more appealing then “nutritional yeast” lol 😉
cindie
Loved this post!! thanks a bazilliion! I am a new vegan (25 lbs lost ) and im always trying to get new ideas and recipes…. so thanks!
cindie
Judy V
Can nutritional yeast be used when there is a yeast/mold allergy? I’m very very allergic to molds, and was told by doctor to avoid all yeast breads.
Thank you – I would like to find recipes for dairy and yeast free cheese sauces, etc. Judy V
Susan Voisin
Personally, I wouldn’t risk it if I was very allergic. You could try sauces based on cashews and other nuts instead.
m
I love nutritional yeast! My family gives me weird looks but i dont care. i have always thought mustard had a cheesy taste, so i usually mix the two into a sort of sauce topping, yum
Livie248
Thanks so much for this info! I am not too far from Bob’s Red Mill and plan to make a nice Saturday morning trip.
Julie
Thank you for writing a concise and accurate post. It seems that so many people are confused about glutamates, yeast infections, umami, and MSG whenever they have questions about nutritional yeast. Though not a vegan, I supplement with nutritional yeast regularly because I experience positive health effects from the B vitamins and protein… my energy levels and stamina are boosted greatly by this wonderful supplement.
Lisa
I am so glad to have found this explanation. We are transitioning to a plant-based diet and so many recipes call for nutritional yeast. I was unable to find it in any local stores and once I gave in to ordering online I was unsure of powder vs. flakes. This was very helpful. Thank you!
emm
Wow, thanks so much for this informative and thorough post!
Debbie
Is nutritional yeast the same as nutritional yeast seasoning? The only thing I could find was Bragg’s Nutritional Yeast Seasoning flakes. Thanks.
Susan Voisin
Yes, I think they use the word “seasoning” because they put it in a shaker jar and charge more for it, but it seems to be just nutritional yeast.
Dr. F. A. Young, Esq
Just discovered you. We are a fam in transition Vegetarian to Vegan. Your site and your recipes are fantastic – you have provided me an arsenal of tasties with nutritional value that shows – Let them Eat Vegan is a reality and you definitely will never go to the guillotine – or get chopped if you appeared in when of those commercialized chef show cook offs. The knowledge you share is much needed and definitely makes it easier to eat to live. Thanks for sharing. Peace
Jean
Hi Susan! i love your website! i also use nutritional yeast and love it! i have to ask if it’s safe to use it if someone is suffering from yeast infections? thank you, Jean
Susan Voisin
Because it’s not an active (live) yeast, it’s supposed to be okay for people with yeast infections, but I would be sure to check that out with a health care provider before using it. I think that some people may still be sensitive, so it’s best to play it safe.
Judy V
Should people with yeast allergy avoid nutrional yeast?
Susan Voisin
I think anyone with an allergy should be very careful and consult a doctor.
Judy Ficek
My daughter has a sensitivity to brewer’s yeast. Do you know if it would be safe for her to consume nutritional yeast? Thanks for any info!
Susan Voisin
I wouldn’t want her to get sick, so please be careful before you let her eat nutritional yeast. There’s probably no way of knowing unless she tries some.
LaVerne Johnston
What would be a reasonable amount for an omnivore to use simply as a supplement to a regular diet?