Nutritional Yeast

Nutritional yeast is a deactivated form of yeast, usually a strain of Saccharomyces cerevisiae, that is grown specifically to be eaten as a food product. It is sold as yellow flakes, granules or powder and has a savoury, nutty flavour often compared to cheese. In vegan cooking it is widely used as a seasoning and as a key ingredient in dairy-free cheese sauces. It is sometimes informally called "nooch", and in some countries is sold as "savoury yeast flakes".

Production

Nutritional yeast is produced by growing yeast on a sugar-rich medium, commonly molasses from sugarcane or sugar beet. After the yeast has multiplied, it is harvested, washed, and heated to deactivate it, then dried and crumbled into flakes or ground into powder. Because the yeast is no longer alive, nutritional yeast cannot be used to leaven bread or brew beverages.

Manufacturers may add vitamins during or after production. Fortified nutritional yeast has synthetic vitamins added, while unfortified versions contain only the vitamins produced naturally by the yeast.

Related yeast products

Nutritional yeast is distinct from several other yeast products:

Culinary uses

Nutritional yeast contains naturally occurring glutamic acid, which contributes savoury umami flavour. Common uses include:

• Sprinkling on popcorn, pasta, roasted vegetables, salads and soups
• Making cheese-style sauces for macaroni, nachos and gratins (see vegan cheese)
• Adding depth to tofu scrambles, gravies, dressings and pesto
• Seasoning homemade seitan and plant-based burgers
• Creating a "parmesan" substitute by blending it with nuts or seeds and salt

It is typically used in small quantities, often one to a few tablespoons per dish.

Nutrition

Nutritional yeast is a source of protein, containing all essential amino acids, and is relatively high in fibre for its weight. Because a typical serving is small, however, its overall contribution to daily protein intake is modest.

It naturally contains several B vitamins, such as thiamine, riboflavin and niacin. Its most notable nutritional role for vegans relates to vitamin b12:

• Yeast does not naturally produce vitamin B12.
• Fortified brands add B12, and some provide a substantial proportion of the daily requirement in a single serving.
• Unfortified brands contain little or no B12.

Because the amount added varies widely between products and countries, people relying on nutritional yeast for B12 should check the label carefully. Many health professionals recommend that vegans use a reliable B12 supplement or consistently eat fortified foods, rather than depending on any single food. Vitamin B12 is also sensitive to light, so nutritional yeast is best stored in an opaque, airtight container.

Considerations

• Folic acid: Many fortified brands add folic acid. People who wish to limit synthetic folic acid can choose unfortified products and obtain folate from foods such as leafy greens and legumes.
• Sensitivities: Some people report digestive discomfort or other reactions to yeast products and may wish to avoid them.
• Gluten: Nutritional yeast is naturally gluten-free, but cross-contamination can occur during processing; people with coeliac disease should look for products certified gluten-free.
• Medical conditions: People with certain conditions, such as gout, or those taking specific medications, may be advised by a doctor to limit yeast products.

Popularity

Nutritional yeast has been available in health food shops for decades and became strongly associated with vegetarian and vegan cooking in North America and elsewhere. It is now sold in many mainstream supermarkets and has become one of the most recognisable pantry staples in vegan households.

See also

• vitamin b12
• vegan cheese
• seitan
• meal planning
• how to go vegan