Nutritional Yeast

Nutritional yeast is grown from fungi, it is inactive yeast made from sugarcane and beet molasses. In the scientific form saccharomyces cerevisiae, or sugar-eating fungus, yeast cells use the sugar for energy.

This yeast is yellow in color and comes in flake, granules or a powder-like form. People use it as a condiment because of the numerous health benefits and flavor. It is rich in B vitamins, provides a complete source of protein (providing 9 grams per serving), folates, thiamine, niacin, selenium, zinc, and riboflavin.


It is gluten free, has no added sugar, is low in sodium, has no preservatives and is low fat. It is great for vegans who tend to be low in B vitamins. It is safe to consume as much as you want.


You cannot use as traditional yeast for baking bread etc. It can be used in baking for very short periods, like the recipe below. It is mostly to be used as a condiment.


Nutrition Facts of Nutritional Yeast

A fortified serving (1/4 cup) provides

  • 60 calories
  • 5 calories from fat
  • 5 grams carbohydrates
  • 4 grams fiber
  • 9 grams protein
  • 0.5 grams fat (1 percent DV)
  • 25 milligrams sodium (1 percent DV)
  • 790 percent DV of thiamine
  • 570 percent DV of riboflavin
  • 300 percent DV of vitamin B6 (pyridoxine)
  • 230 percent DV of niacin
  • 290 percent DV of vitamin B12 (cobalamin)
  • 270 percent DV of folate (vitamin B9)
  • 20 percent DV of zinc


Additional health benefits include:

  • Improving immune system
  • Lowering cholesterol
  • Reducing risk for certain cancers
  • Antiviral and antibacterial properties
  • Improves digestion




Pepper Kale Chips

Recipe modified from:


  1. ½ bunch of kale, remove stems and rip into small pieces
  2. 1 tablespoon extra virgin olive oil
  3. 1 tablespoon nutritional yeast
  4. ½ teaspoon red pepper flakes
  5. ½ teaspoon garlic powder
  6. ½ teaspoon curry powder
  7. Salt and pepper to taste


  1. Preheat the oven to 350F. Line a baking sheet with parchment paper.
  2. Put the kale in a bowl with the olive oil. Massage the kale with the olive oil until the kale feels a bit softer. Mix in the nutritional yeast, red pepper flakes, curry and garlic powder. Spread evenly on your baking sheet and bake for 8 minutes. If they aren’t crisp, put them back in for 1-2 minutes.
  3. Taste them and add salt and pepper as needed.


* NOTE they will burn fast so keep an eye on them



Official Article link HERE