ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Joy of Nutritional Yeast

Updated on July 30, 2015
TheArtichoke profile image

Susannah is a high school culinary arts teacher and vegetarian cookbook author.

Nutritional yeast has long been loved by vegetarians and vegans, but anyone can use it to add nutrients and flavor to their cooking. It's an excellent source of B vitamins, often lacking in vegetarian diets, and it also contains a ton of protein ounce for ounce.

But nutritional yeast is also something of a mystery for first time users. Let's explore some basics of nutritional yeast, and talk about common (and less well known) uses for this product.

Bragg Nutritional Yeast
Bragg Nutritional Yeast | Source

Rate Nutritional Yeast

5 stars from 1 rating of Nutritional Yeast

Nutritional Yeast Basics

You can buy nutritional yeast in health food store and some grocery stores. I've shown a picture of the Bragg brand, but many other brands make nutritional yeast, including Bob's Red Mill, Red Star, and Frontier. Most health food stores also sell nutritional yeast in the bulk section. Since the yeast doesn't weigh very much, you can get usually get a large bag of yeast for several dollars, making this the most cost effective option.

So what is nutritional yeast, exactly? It is a type of yeast grown on molasses. It is not the same thing as bread yeast, or brewer's yeast, which is used to make beer. It contains no eggs, gluten, dairy, salt, soy, wheat or corn. This makes it very friendly for those with allergy restrictions.

It looks like yellow powder or yellow flakes. The flavor of nutritional yeast is salty and rich. The closest flavor I can compare it to is the cheese "powder" that is often put on popcorn and chips.

Source

Nutritional Content

Nutritional yeast is, well, highly nutritional! One little tablespoon of nutritional yeast has 3 grams of protein! That's a lot for such a small amount. It also contains 160% of your daily RDA for vitamin B2, 140% of your B6, 40% of B12, 180% of B1, 70% of B3, 40% of Folic Acid, and 30% of Pantothenic Acid.

Just by sprinkling nutritional yeast on your food, you are greatly increasing your B vitamin intake for the day! If you cook with larger amount of the yeast, you can also add a significant amount of protein to your recipes.

Source

Nutritional Yeast Nutritional Information

Nutrition Facts
Serving size: 1 Tablespoon
Calories 20
Calories from Fat0
% Daily Value *
Fat 0 g
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 2 g1%
Sugar 0 g
Fiber 1 g4%
Protein 3 g6%
Cholesterol 0 mg
Sodium 0 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Basic Uses for Nutritional Yeast

At its simplest, you can sprinkle nutritional yeast on anything you cook! It will add a subtle richness to any base flavor, as well as a saltiness. Nutritional yeast contains no salt, making it a great salt substitute for those eating low sodium diets.

You can sprinkle nutritional yeast on:

  • Popcorn
  • Salads
  • Baked potatoes
  • Vegetables
  • Pasta
  • Rice

How to Cook with Nutritional Yeast

Because of its "cheesy" flavor, nutritional yeast is often used in vegetarian and vegan recipes to duplicate the flavor of cheese. My personal favorite cooking use for this product is nutritional yeast "cheese" sauce. A couple of favorite recipes are here and here. Nutritional yeast also makes a great salad dressing, especially Caesar salad! Check out one popular recipe here.

The basic technique for creating these sauces is to blend the nutritional yeast with some kind of sauce base. Most recipes use either flour (like a gravy) or blended nuts (usually cashews, due to their creamy texture) as the base. You can put this "cheeseless" sauce on baked potatoes, rice, or pasta to create a vegan macaroni and cheese!

The other cooking use for nutritional yeast that I have returned to again and again is to use it in soups and stocks. When added to basic vegetable stock, nutritional yeast makes the soup taste like chicken soup. I've seen many recipes for vegetarian chicken soup that use nutritional yeast as the main "chicken flavor" ingredient. Here is one example of vegetarian "no chicken" soup.

You can add nutritional yeast to any soup or stew to add a "richness" to the broth. It enhances and complements any flavors you are building in your cooking!

Other Resources

There are a number of cookbooks and websites you can use to get started with cooking with nutritional yeast. The godfather of all nutritional yeast resources, for me, was The New Farm Cookbook. This book is an oldie but goody from the 70's, which includes a number of vegetarian classics.

Other cookbooks you can check out include:

  • Vegetarian Cooking for Everyone
  • The Moosewood Cookbook
  • The Nutritional Yeast Cookbook

And you're off and running with nutritional yeast! Experiment, enjoy, and eat in good health!

Don't forget to check out my blog, The Artichoke, for more recipe ideas and food reviews!

© 2015 Susannah Levine

Comments

    0 of 8192 characters used
    Post Comment

    • TheArtichoke profile imageAUTHOR

      Susannah Levine 

      3 years ago

      I believe Vegemite is also a yeast based product! I know it's super popular in Australia, but Americans haven't fallen in love with it yet! As a side note, Australians put Vegemite on toast, and I love putting nutritional yeast on my toast in the morning! It's great!

    • poetryman6969 profile image

      poetryman6969 

      3 years ago

      This reminds me of that Vegemite stuff the Aussies talk about . This looks like it could be an interesting source of protein and fiber.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)