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.
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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Kendra
Wow. Very informative post. Although I’m not a vegan, I love nutritional yeast for it’s health benefits and cheesy, salty flavor. My absolutely favorite use for nutritional yeast is on popcorn, like you suggest! Pair it with a sprinkle and a shake of Braggs Liquid Aminos, and you have a savory popcorn treat that it truly addictive.
Jane
I know “nooch” tastes better, but is brewer’s yeast more nutrious? I can’t figure it out. Thanks!
Jen Havard
Hi Susan – wondering if nutritional yeast is ok for people with gluten, soy or corn allergies? Fixing dinners next week for people with all of the above, and would love to use nutritional yeast if it doesn’t contain soy, gluten or corn. Do you know for certain if it does or not?
THanks, JEn
MB
For a tasty drink add a bunch to a cup of hot water! yummy!
lesli
I am allergic to MSG & have heard that people that are sensitive to MSG may also have a reaction to nutritional yeast.I am also recently vegetarian and have heard that it is a great product, and would like to try it, but fearful of a reaction.
Susan Voisin
If you’re extremely allergic to MSG, you probably shouldn’t take any chances. There are naturally occurring glutamates in nutritional yeast, and though they may not affect you, I don’t think you should risk finding out.
Perry
Just left a post with another member (#55) about the same thing. Thanks Susan.
Lablascovegmeu
Thank you for posting, I’d already liked your recipes, now your advice is helping me a lot to cut sugar and fat!
About B12, I used nutritional yeast too till learned from The Vegan Society (UK) it does not usually work for humans. Now taking b12 supplements. Leave you the link:
” there has been confusion about the source of the B12 in nutritional yeast (…) nutritional yeast should not be relied upon as a source of B12 unless it is fortified with B12 during processing”
http://en.wikipedia.org/wiki/Vitamin_B12
http://www.vegansociety.com/lifestyle/nutrition/b12.aspx
Hope it helps. Thank you again for the work!
😀
Lablascovegmenu
Wow, I’ve seen you edited the post. ¡Such an honour! Using nutritional yeast is great for flavouring salads, I’ll try some of the things you do too.
By the way, we did your “Chickpeas and Barley in Red Lentil and Eggplant Sauce” ¡and it was yummy! I guess it’s going to become one of our regulars. Thank you again for sharing 😀
Susan Voisin
I’m not sure what you mean. I haven’t edited this post recently. But I’m glad you liked the Chickpeas and Barley.
Shera
Wow! Loved this post on nutritional yeast. I am going to link this in one of my posts for my viewers to check out. Thanks so much for the info and recipes! =)
rmm
thanks for this article. please explain how some nutritional yeast might not have B12. i buy it in bulk and need to assume that B12 is present.
Susan Voisin
If the bin that you buy it from isn’t marked, ask the store if you can see the package that it comes in when they get it.
kristina
hi there, i have in my pantry a container (unopened) of nutritional yeast flakes, never opened.. i was wondering if someone could tell me if they are unopened , do they go bad??? the sticker on the bottom.. says use by last year 12/2011,however, i know most companies put a date for an estimate based on actually opening the container and since i havent, well…
Susan Voisin
I’m really not sure, kristina. My instinct is to throw it away if it’s a year old, even if it hasn’t been opened.
rmm
i appreciate the blog and your response to my question, which probably due to the way i asked, focused on how to find out if the bulk nutritional yeast has B12; however, i’m more interested in understanding how some nutritional yeast might not have B12. thank you.
152 Susan Voisin November 28, 2012 at 9:44 pm If the bin that you buy it from isn’t marked, ask the store if you can see the package that it comes in when they get it.
Susan Voisin
I believe the B12 is added. Some brands add it, others don’t.
Maureen
Thanks so much for all the terrific info. on nutritional yeast. We have just started using it. Had it on Cheesey Kale Soup tonight – delish. We are doing Three Steps to Incredible Health – Dr. Joel Fuhrman. Feeling terrific and enjoying eating lots of fruit and veggies as well as seeds, nuts and beans.
Geoffrey Levens
Hi Susan, thank you for the excellent blog and so generously posting all the incredible recipes!
Have you found a good source for nutr. yeast that is NOT fortified? I use quite a bit it (a bit addicted to the flavor!) and am concerned about the added folic acid (synthetic folate) which research indicates may increase cancer risk significantly!
Thanks again,
Geoffrey
Joe
Geoffrey,
On your concerns about folic acid, see http://jacknorrisrd.com/what-supplements-do-i-take/.
helen
I have having a christmas party and need help with a simply impressing recipe for someone who is a vegetatarian no dairy or gluten can you help me
Susan Voisin
Helen, can you tell me more about what you’re looking for–main dish, appetizers, dessert? Meanwhile, take a look through my Holiday Recipes section, to see if anything there catches your interest.
Audrey
Hi,
I live in France and just became Vegan. No one here has ever heard of “nutritional yeast” and I have no idea what it’s called in French or where to buy it!
Can anyone please help me?
Becky
I use ‘nooch’ to make vegan pesto! I make ‘parmesan’ sprinkles out of the ‘nooch’, raw walnuts, panko bread crumbs and a little Italian seasoning. The pesto is so yummy, that I would rather make the vegan version than the traditional verson.
2 cups organic arugula
1 cup ‘parm’ sprinkles
1/4 – 1/2 cup olive oil
2-3 cloves garlic
salt to taste
Process in a food processor til smooth. serve over pasta or whatever will stand still. Super yummy!
brittany
I sprinkle some on my salad. Can’t live without it now!
Rosalie Oppenheim
This summer I had a wonderful salad at at the Love Dog Cafe on Lopez Island in the state of Washington. I wasn’t able to get the recipe, but I was told it had nutritional yeast along with olive oil and apple cider vinegar. I would like to re-create this salad dressing but haven’t a clue as to the proportions of the ingredients. Do you have a salad dressing recipe using nutritional yeast that you could share. Thanks. –Rosalie Oppenheim
Susan Voisin
I don’t have one like that, but here’s a link to a similar dressing that is very popular: http://apassionateplate.com/hollyhock-salad-dressing/ Unfortunately for me, it has way more oil that I would want to use.
tammy
This may sound like a really stupid question. But would this contribute to a candida problem in the body? I already have issues, so I’m hesitant to try this. If you could clear this up, I would be so thankful!
Katie
http://www.dietdessertndogs.com/ has a lot of information on candida. She may address nutritional yeast.
JC
Hi,
I don’t know where you are but here in the UK we have Engevita nutritional yeast flakes from Marigold Health Foods.
The side of the tub says: “Engevita is a purely natural food, a primary strain of Saccharomyces Cerevasiae, grown on enriched purified molasses under carefully controlled conditions. This ensures freedom from candida albicans yeast.”
I hope that helps!
JC
Margie
If you have had a blood test that says you have a food sensitivity to baker’s and brewer’s yeast, would you probably have a sensitivity to nutritional yeast?
Thanks.
Sister Catherine
hi there, thank you for the info about the nutritional yeast. i know of and use yeast flakes but had no idea that that was nutritional yeast. i do so enjoy yeast flakes on popcorn with cocounut oil rather than butter. also at times sprinkled on might tasty hot ceral for breakfast, i don’t do oatmeal due to gluten factor.
Danny
Thank you for the post! I am going to be using these recipes!
patti
I used it with raw cashews and tofu and basil, processed in the food processor as the “ricotta” in a lasagne. Recipe came from Trisha Yearwood.
Becky Zutz
What all B Vitamins are in it and Is it good for someone whos Pregant??? I use it but my Daughter is worried about trying it while Expecting?? Thank you and God Bless 🙂
Vicky brown
Hi, I don’t know if you’ll know the answer to this, but thought I’d try anyway! Do you know if someone with candida can use this yeast ? I do have candida, but a vegan friend told me about this yeast and I’d love to try it. If you can help me that would be great!
Vicky
Monica
Hi Susan. Many thanks for an interesting read. I’ll have to order Nutritional Yeast as I live in Qatar and I’m not aware of where it can be bought.
Best wishes!
Brandon Frye
I love this article. So much that I linked it in one of my own. This is such an important topic. I had no idea what the heck nutritional yeast was before going plant-based. I am now using it pretty much daily. For a vegan, it is the perfect topping/ingredient to add to dishes. Thank you again for writing and I’ll leave a link to my article.
http://www.forkstofeet.com/2013/04/vitamin-b12-for-vegans.html
Kay Verdi
Thanks for this post! I love to use nutritional yeast in a tofu saute I do. Dice and pat dry tofu. Saute over fairly high heat in some canola or other neutral oil (couple of teaspoons, at most), until lightly browned. Spritz with some Bragg Liquid Aminos, then add nutritional yeast to taste. At that point, also add a bit of water and continue to cook, stirring often, for a couple of minutes. I often add in corn, peas, green beans, or some other veg too. It’s a delicious dish. You can also, if you want, add curry or jerk seasoning to the tofu when you’re sauteeing it. Both go well with the yeast.
Jerika Navarro
I am so happy to have found your website!!! My sister has MS and can no longer enjoy a normal diet she really misses cheese and is a diabetic so vegan is a new life style for her. Thank you for your easy step by step learning tool.
Alyssa
Hi Susan,
I am writing to thank you for all this wonderful information! I stumbled upon your site and am so happy that I did. You answered every question I had about nutritional yeast . I love your writing style and your ability to convey the facts in such a way that I actually enjoyed reading this. I can’t wait to try some of the recipies.
Kricket Lindsay
I am very, very allergic to bakers yeast and somewhat allergic to brewer’s yeast, should I be concerned about nutritional yeast?
Susan Voisin
Just to be on the safe side, I would avoid it if I were you.
Jude
Would appreciate information regarding yeast allergy and if the allergic problem would be the same for nutrional yeast. I would like very much to try nutrional yeast, but have to avoid regular yeast products. What would be the answer for this? Hopefully, positve. Thank you very much. mjv
Miz
Hi! I was recently diagnosed with Ulcerative Colitis and chose to go gluten, dairy, soy, corn, peanut, sugar, and egg free. I am not at a Vegan level yet…I am eating chicken and fish as right now I need high protein…but, when I finally go into remission, I will probably eat mostly either vegetarian or vegan.
I have a question for you about Nutritional Yeast. I LOVE the stuff. Even before I got sick, I used to grind up walnuts, NY and sea salt and used it for popcorn and pasta. But, I have concerns after I started eating it twice a day with my basic meals that I’ve had to eat with Ulcerative Colitis. I basically eat a small amount of steamed rice, avocado and either boiled chicken, sardines or fish with some very well boiled (sadly) spinach. I was on a huge dose of prednisone at first so I ate this salt free. But a few weeks ago I added a little bit of salt and 2 teaspoons of NY each bowl. It was lovely!
Sadly, however, last week I suffered from migraines on a daily basis. I just couldn’t get rid of them. I did a bit of research and discovered that NY may be the cause. I know that some people believe the glutamate in NY is actually the same as MSG and I am severely allergic to MSG. I also did a bit of research on Red Star and didn’t like what I discovered. It’s a huge corporation that is involved in developing all those chemical additives that are put into processed foods in this country to addict all of us to doritos etc. I believe they sold the NY part of their company or Red Star to a french conglomerate which also focuses on developing chemicals to enhance the taste of the processed foods so many Americans live on.
All of the good vitamins and healthy aspect of NY are actually not part of the fermentation of the yeast but they are chemicals added by these corporations. I wonder at the quality of these “vitamins” Anyway, I stopped adding my lovely NY and after one day the migraines disappeared and they have not returned. I miss it terribly but I must say I do wonder how healthy NY really is based on who is making it. I also do believe now those who say that the glutamate that is in NY is either in such a large quantity that it mimics MSG or that MSG has been added by these companies to give it the umami flavor it most certainly has.
My question to you is, is there a replacement you can suggest to me? I really loved the stuff but between my stomach issues and those migraines, I don’t think I will ever eat it again.
Thanks!!!
Miz
Norma Lewis
I am new and need help on how to get going.
3Dradio
It kind of saddens me that this ingredient is so common to vegan cooking. I say this because not even the local health food stores here carry it, and I can’t see myself ordering my groceries over the internet. It wastes far more resources that way, and it’s something I shouldn’t have to do.
Susan Voisin
Could you ask the stores to carry it? If they were assured someone would buy it, maybe they would consider it. It’s a delicious addition to all cooking, not just vegan cooking.
Kyla
If anybody has trouble finding a store to purchase nutritional yeast at, I know that the Vitamin Shoppe has nutritional yeast flakes available (KAL brand). On their website, it claims that they have a Bragg brand available as well, although I have not personally seen it in their store.
Mary Smith
I use nutritional yeast in a lot of dishes but I have discovered I have Candida and I would like to know if this type of yeast (since it is called yeast) would be adding to the Candida problem. Also, I take Red Yeast Rice for chol. and am concerned that it could be a problem also.
Thanking you in advance for responding.
Mary
Fernando
Excelente trabajo Susan, muchas gracias.
Mary Foster
Have you used nutritional yeast, in yeasted bread dough to get a cheesy flavor? do you have a recipe for that type bread?