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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michelle
September 22, 2013 at 8:50 pmI’ve been adding it to popcorn for the past ten years or so. Used to go to a little movie theatre that popped the corn without additives, then would put real butter over it. Or not in my case. Then you took your popcorn to a mixing station where you could dump it in a bucket and add salt or yeast and mix it up. It was absolutely the best popcorn! Also used to buy an organic pre-mixed popped popcorn with herb and garlic mix. I regularly make popcorn now with yeast and Mrs Dash’s — garlic is wonderful on popcorn.
bonita
September 28, 2013 at 9:46 amHello Susan
wonderful information I am new to eating vegan I’ve heard of nooch’ but I am on a low sodium diet I have been searching for a flavor enhancer,I juice a lot to obtain
vitamins and I eat raw salads any other flavor enhancement suggestion I would love to cook vegan and have tried a couple recipes.
thank you so much for the nooch ‘ information
Kristen
September 30, 2013 at 10:07 amNutritional yeast isn’t for everyone’s palate, but I love it.
I use “Now” foods brand and it has 9 grams of well needed protein for a mere 2 teaspoon serving. What other food offers such wonderful nutrition??
I add the noosh flaked to grits or polenta for cheese flavor! Awesome
Marsha
September 30, 2013 at 4:39 pmUse nutritional yeast in all of my Italian and Mexican dishes. Our favorite is Green Chile Enchiladas with spinach and mushrooms (onions and chiles). Take yeast with us when we go to our favorite pizza parlor – they make us thin crust whole wheat crusts with no sauce and no cheese. We get spinach, basil, garlic, raw onions, mushrooms, green pepper and fresh tomatoes toppings. Everyone who walks by tells us our pizza smells SOooooooooo good – and it tastes equally good!
Katherine
September 30, 2013 at 5:22 pmI love nutritional yeast on pasta and in mashed potatoes!! I also add it to any stew or soup I am making. I am a vegan – I don’t take a B12 supplement – I only use nutritional yeast and my B12 levels have never been low 🙂
Lisa
September 30, 2013 at 10:37 pmSome researchers say the glutamic acid in nutritional yeast is an excitotoxin and therefore shouldn’t be eaten.
Jen
October 8, 2013 at 12:29 pmThanks for the detailed and easy-to-understand backstory of nooch!
Medlori
November 6, 2013 at 3:49 pmBest kale chips:
Gather a bunch of kale.
Spray with liquid aminos.
Dounce with Bragg’s Nutritional Yeast Seasoning.
Dehydrate for 4 to 10 hours, depending on your setting, and depending on whether there is any remaining before thet are done dehydrating.
Enjoy!
Robert
November 16, 2013 at 11:16 pmHi,
I’m fairly new to the vegan diet. My current diet seems to be evolving in that direction. I would like to know if nutritional yeast is completely safe or are there any known side effects that I should know about? This product is used to mimic cheese? That would be great because I’m finding cheese is the hardest food to give up, much harder than meat in fact!
Thank you,
RR
Susan Voisin
November 17, 2013 at 9:12 amI’ve never heard of any side effects, though I suppose if you have some allergy to yeast, it could cause problems. The thing to remember is that it isn’t a cheese substitute but an ingredient which can be used to create a cheese substitute. Most people don’t think it tastes cheesy right out of the jar, and it can be an acquired taste (which some people never acquire). Just don’t expect too much from it and you won’t be let down.
Jon
December 18, 2013 at 1:41 pmWorks really well in vegetable smoothies.
Bo Pedersen
December 19, 2013 at 10:41 amYou say:
“Don’t worry; no animals are harmed in this process because yeasts are members of the fungi family, like mushrooms, not animals.”
That is not entirely true. There is no fungi family but rather a fungi kingdom, which is separate from both the plant and animal kingdom.
Yeast cells have pretty complex lives with characteristics such as communication and collaboration, and they are genetically more similar to animals than plants.
But of course it is easy enough for vegans to disregard this fact because you can’t hear the yeast cells scream when you butcher them 😉
Dona
December 22, 2013 at 11:02 pmI’m allergic to Brewer’s and Baker’s yeast. Do you think I’d be allergic to this too?
Susan Voisin
December 22, 2013 at 11:35 pmI don’t know, but personally, I wouldn’t risk it.
Amy S.
January 2, 2014 at 12:21 pmI googled “what is nutritional yeast” and came upon this post. This was extremely helpful! (I’m looking at a recipe for mac & cheese style cauliflower and nutritional yeast was one of the ingredients.) I’m saving a link back to this post so I can find it again. Thanks!
HRV
January 2, 2014 at 12:28 pmI only tried nutritional yeast twice. The first time I thought it was just not a very good dish and it made me sick to my stomach. The second time I used it I knew it was the nutritional yeast. Both times I bought it from Whole Foods bulk bins. Are there any differences from one type to the next? I would like to try it again but don’t want to be sick.
Megan
January 15, 2014 at 9:47 pmWhat an informative post… thank you so much for your detailed description in easy language! I feel much more knowledgeable now, after reading! Will try a few of your recipes and let you know how I go. Thanks again!!
Sara
January 21, 2014 at 11:43 amIf you only need 1/2 as much powder as you do flakes isn’t it more economical to buy the powder? Check out the two options for Frontier nutritional yeast here:
http://www.iherb.com/search?kw=frontier+nutritional+yeast&sug=yeast&x=0&y=0#p=1
Lisa
January 21, 2014 at 5:38 pmWhat can I substitute for nutritional yeast? I don’t like the taste of cheese so this product does not appeal to me, though I see it in a lot of vegan recipes. Can you suggest something or can I just omit it?
Thanks,
Lisa
Czolacz@aol.com
Sam
January 23, 2014 at 12:46 pmI took a food sensitivity test that said I cannot have Baker’s Yeast. I accidentally just ate something that has “nutritional yeast”. Could this possibly not have an affect on me — is it different enough that it won’t count as something I have a sensitivity to?
Susan Voisin
January 23, 2014 at 12:58 pmI can’t answer that. I usually advise people who are allergies to baker’s yeast to avoid nutritional yeast. Since you’ve already eaten it, you could just monitor your condition, perhaps from the nearest emergency room.
Audree
February 4, 2014 at 11:30 amThanks so much for explaining what nutritional yeast is and how to use it and offering recipes to use it in!!!!! I’m just learning to eat more meatless meals. I love meat and won’t give it up entirely, but I’d like to keep it down to 10% or less of what I eat in a week. Thanks again for your very helpful article!!!!
charley gu
February 8, 2014 at 3:46 pmhi
I am candida sufferer so I just started having interests about vegan food and candida diet.
I really want to have the salad with creamy sauces so i had yogurt instead of other tasty sauces. but yogurt is arguable thing for candida overgrowth.
so i have been searching up for long then i got this one that can make sauce creamy.
But i am not sure i could use nutritional yeast for my sauce?
Thanks for reading all my curiosity…
IsabelRose
February 24, 2014 at 6:05 pmSusan, I concur with your admirers for having offered this wonderful info a few years ago, thank you. I have used NY/nooch (I prefer NY) since last year when making Cheesy Kale Chips from another recipe and I believe I discovered a slice of heaven since I am a HUGE cheese lover. I recently stopped consuming ALL DAIRY – thank goodness for nut milks and coconut oil and NY! I triple checked my Whole Foods brand NY and it is gluten and dairy free, yayy! So I will be incorporating it in some of my recipes since it meets the nutritional criteria I’m looking for. Cheers!
James S
March 2, 2014 at 6:28 pmHi
Thanks for the information, very informative. I have had your site bookmarked for 6 months now.
I am a pescatarian, but i am always tweaking my diet and educating my family as i learn more to improve.
I have been using nutritional yeast for 5 years, but decided to research it further, which is how i discovered your site.
Great research you provided. thanks again, and much success.
N'nandi
March 3, 2014 at 3:06 pmI’ve started using nutritional yeast a couple months ago and loving it , never used it on popcorn but will do it soon.
amy griffiths
March 22, 2014 at 10:41 amSince I just discovered nutritional yeast yesterday, I only have one favorite so far. I would share a picture, but I’ve eaten almost all of my yummy cashew cheese!
I can’t wait to try this wonderful product out in other recipes.
Margot Ayres
April 2, 2014 at 4:22 pmThank you for your very helpful information on nutritional yeast! I appreciate it. All the best.
Gerald Payne
April 4, 2014 at 11:34 amJust found your web site and love. I found the report on Nutritional Yeast. great report
Celina Bowman
May 7, 2014 at 4:23 pmI came across this blog post when researching nutritional yeast flakes. i found it really interesting that Nutritional yeast flakes had lots of vitamins and minerals like B12. I recently picked up some yeast flakes and sprinkled it on freshly popped popcorn with some sea salt. It was great and i never would have thought to try it. I love that you gave recipies so people can add nutrional yeast flakes into their diets to become healthier and add a new seasoning into their kitchen. Giving up dairy cheese has been quite difficult for me so i hope to implement some of your recipies into my diet. I cant wait to substitute these vegan options into my diet. By avoiding dairy cheese i can remove unnecessary cholesterol from my diet.
Cathy
May 8, 2014 at 9:46 amI am starting a low iodine diet in preparation for thyroid cancer therapy so I must drastically reduce my iodine consumption. I have cooked with nutritional yeast in the past but am not sure if it contains iodine. I am not supposed to eat any blackstrap molasses due to iodine content. Do you know if nutritional yeast is free of iodine?
Susan Voisin
May 8, 2014 at 9:56 amYou may have to check with the company that makes the nutritional yeast you use because the amount of iodine could vary from product to product. But I would be careful of it because I saw it on an internet list of iodine-rich foods.
I wish you the best of luck with your therapy.
Christopher Rantall
May 28, 2014 at 8:26 pmG’day 🙂
There is no rush, however when you get time, please give me some information regarding sprinkling nutritional yeast flakes on freshly popped pop corn – how do you stop most of the flakes falling through the pop corn to the bottom of the bowl?
I have tried various ways, but not really happy with them.
Thank you 🙂
Arthur in the Garden!
June 15, 2014 at 8:56 amIs nutritional yeast considered a plant or an animal? Or is it in between?
Susan Voisin
June 15, 2014 at 9:54 amIt’s a fungus.
Marianne Miller
July 22, 2014 at 5:25 pmI am just learning about eating whole plant-based foods and many of the ingredinets are new to me. I also do not eat anything that is estrogen based. In addition I have IC and cannot eat anything acidic…so no vinegar based products. All this makes planning new menus a bit challenging.
I am anxious to learn!
Haileigh
August 16, 2014 at 4:59 pmI went vegan about a month ago and am still learning so much about this stuff! I finally bought some after passing it a lot in the bulk section and actually added it to my tea (orange black). It didn’t add any flavor but the nutrition was there…so that’s another way to get it! 🙂
TINA CORUTH
August 16, 2014 at 8:51 pmI have an allergy to regular yeast. My allergy is to the smell, especially when it is heated in cooking. I can’t even toast bread for that reason. Does nutritional yeast give off that yeast aroma?
Your website is very informative!
Susan Voisin
August 16, 2014 at 10:13 pmTo me, it smells totally different from baking yeast.
Roger Montgomery
September 26, 2014 at 12:43 pmThank You your site was very informative. My friend Joshua turned me onto this product cause he said it gives you a lot of energy. So far I haven’t experienced that aspect. But I can see it has a lot of vitamins and you can put it in other meals. I never thought of that. Thanks again for your help, Blessings
Jim
September 26, 2014 at 10:02 pmThank you for an informative article about nutritional yeast. I agree it doesn’t terribly appetizing but I love it on popcorn with some olive oil as well as in pasta sauce. I’m not even vegan. I have to say however I don’t find the name “nooch” very appealing either.
R. T. W.
October 25, 2014 at 11:22 amSorry, Don’ know what you want for Website. Google? New York Times?
WOW–I was just watching the CBS show “Recipe Rehab.” One of the recipes included Nutritional Yeast and I didn’t know what it was, so went to Wikipedia for a nice short explanation, but your site was next and I am blown away by the information and the variety of and classification of recipes. Can’t thank you enough! Since I do want to contribute something: I am reading a really good book entitled Eating for Beginners: An Education in the Pleasures of Food from Chefs, Farmers, and One Picky Kid by Melanie Rehak . Right now I am in the middle of the chapter “Meet the Farmer.” She goes on site to learn, including working with the restaurant and cheese maker she visits. So far in reading “Meet the Farmer,” she is just talking to the organic (I am using the word loosely since I am no expert) farmer about his economic problems. I am looking forward to the next 200 pages.
Susan Voisin
October 25, 2014 at 2:40 pmThanks for the compliments, R.T.W., and for the book recommendation. The website field is there in case you have your own website you would like to have linked to your comment. It’s mostly an opportunity for people to plug their own sites.
PatB
November 3, 2014 at 11:49 amI use Seitenbacher Vegetable Broth And Seasonings to add lots of flavor to vegan soups and stews. It is basically nutritional yeast with seasonings.
anlod
November 4, 2014 at 9:25 amIf you live in Canada, you can purchase nutritional yeast at Bulk Barn.
Char
November 30, 2014 at 11:32 pmI have allergies to yeast, just the word yeast sends me running. Since this is not a live yeast is there allergian problems related to it?
James
December 17, 2014 at 6:56 pmThanks for writing this article. I heard someone talking about using nutritional yeast and this really well explains what it is and how to use it.
However there is a mistake. If it contains glutamic acid, this dissociates to glutamate at neutral pH. In the presence of sodium (there’s always some) this is the same as MSG. It doesn’t matter if it’s natural or additive.