What Is Nutritional Yeast Used for, and What Are Its Health Benefits?

Nutritional yeast used to be an obscure ingredient that you could only find in specialty shops, but that’s changing. It adds a cheesy, nutty flavor to recipes. And vegans have used nutritional yeast, also called “nooch,” for a long time. That said, you don’t have to be vegan to enjoy the flavor and nutritional benefits of the ingredient.

What is nutritional yeast, and what is it used for?

Nutritional yeast is a dietary supplement, but it doesn’t come in the form of a capsule or gummy. Instead, nutritional yeast often comes in the form of large flakes or granules. It’s made from Saccharomyces cerevisiae, a type of yeast that people have used for thousands of years in baking and brewing. It helps with the fermentation process needed to make beer, wine, cider, and many types of spirits. 

Some people add nutritional yeast to their food for the supposed health benefits, while others just add it for the flavor. You can use it to season food or make cheesy, plant-based sauces. But, like with other dietary supplements you shouldn’t use it as a substitute for a healthy diet.

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What are the health benefits of eating nutritional yeast?

It’s unclear what, if any, health benefits nutritional yeast has. Overall, the research around the potential benefits of nutritional yeast that involves people is limited. It’s possible that nutritional yeast may offer health benefits when part of a balanced eating pattern. But it’s unlikely that any single food can provide noticeable health benefits on its own. 

This may be especially true for nutritional yeast, since people don’t typically eat that much of it. When it is incorporated into meals, it’s usually just sprinkled on top of certain foods. 

That said, nutritional yeast may be able to help fill gaps in your diet related to a lack of certain vitamins. For instance, nutritional yeast is a good source of protein and B vitamins, and it also provides a moderate amount of fiber. Keep in mind, though, that the nutrient profile of nutritional yeast can vary by brand, which we’ll discuss more later. 

Here are five potential health benefits of incorporating nutritional yeast into a well-rounded diet.

1. May help boost energy levels

Vitamin B12 helps the body form red blood cells. Your body needs red blood cells to transport oxygen and other nutrients to your tissues. Low red blood cell count is known as anemia, and it can cause low energy, lightheadedness, and heart palpitations.

Most notably, nutritional yeast can help reduce the risk of vitamin B12 deficiency in vegetarians and vegans. People who eat a vegetarian or vegan diet are at risk for anemia because, in general, the top dietary sources of vitamin B12 are animal products. 

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2. May help lower the risk of birth defects

If you are pregnant or planning to become pregnant, it’s critical that you get 400 mcg to 600 mcg of folic acid — the synthetic form of folate, or vitamin B9 — to reduce the risk of birth defects. This is especially important during the first 12 weeks of pregnancy, when the fetus’ brain and spinal cord are developing. One way to help you meet this nutritional need is by eating foods that are high in folate, like nutritional yeast. A 2 tbsp serving of nutritional yeast contains about 212 mcg of folate. 

Relying on nutritional yeast alone to meet your folate needs may not be realistic. You’d have to be eating at least 4 tbsp a day for that. So your best bet is to talk with a healthcare provider about what supplements are safe and health to take during pregnancy.

3. Might boost gut health

Nutritional yeast has about 2 g of fiber per tablespoon. Fiber plays a role in supporting many aspects of your health, including your gut and digestive health. Fiber adds bulk to the stool, which can help prevent constipation and keep bowel movements more regular. 

Most adults in the U.S. do not eat enough fiber. While nutritional yeast doesn’t provide a whole lot of fiber on its own, sprinkling it on other fiber-rich foods — like vegetables and whole grains — can help boost your intake of the nutrient in a tasty way. 

4. Might help lower cholesterol

Eating plenty of fiber is one way to lower cholesterol naturally. Fiber helps remove cholesterol from the body. So adding fiber to meals with nutritional yeast — alongside a healthy diet — may help lower cholesterol.

Cooking with nutritional yeast may provide a more noticeable benefit if you use it to replace less healthy fats, like saturated fat. For example, many people use nutritional yeast as a substitute for cheese. In general, cheese tends to be high in saturated fat. Diets high in saturated fat are linked with higher levels of LDL (low-density lipoprotein, or “bad”) cholesterol. So lowering your saturated fat intake by using nutritional yeast as a substitute may help you lower your cholesterol.

5. Might support healthy immune function

Having low levels of vitamin B6 may weaken your immune system. But regularly consuming nutritional yeast can help you get enough vitamin B6, which may help strengthen your immunity. 

Dietary fiber can also help increase the number of good bacteria in the gut. And research suggests a healthy gut microbiome may be able to help protect against certain infections.

Are there any risks to using nutritional yeast?

For most healthy people, using nutritional yeast likely doesn’t have any risks. But nutritional yeast is not recommended for people with certain health conditions and those who take certain medications.

Nutritional yeast tends to be high in tyramine, a naturally occurring amino acid (building block of protein). Too much tyramine in the body may make your blood vessels narrow and widen. And this may trigger a migraine in people who are prone to them. 

Similarly, it’s safest to avoid nutritional yeast if you take monoamine oxidase inhibitor (MAOI) medications, which interact with tyramine-rich foods. MAOIs prevent your body from breaking down tyramine properly, leading to a buildup of the amino acid. This can lead to sharp increases in your blood pressure and, in turn, raise your risk for eye and kidney damage and heart-related events.

Although there isn’t much research on the subject, a small study suggests people with Crohn’s disease may react negatively to certain foods, including nutritional yeast. In general, if you have questions or concerns around adding nutritional yeast to your diet, it's a good idea to talk with a healthcare provider. 

How does nutritional yeast compare to active dry yeast?

Nutritional yeast is not the same as active dry yeast or instant yeast, the types of yeast you normally use when baking. These yeasts help bread and baked goods rise; they don’t provide flavor or nutritional value. Meanwhile, nutritional yeast is a deactivated yeast — meaning, you can’t use it as a raising agent when baking.

Fortified vs. unfortified nutritional yeast

There are two types of nutritional yeast: fortified and unfortified. Fortified nutritional yeast has added vitamins, including:

• Thiamin (vitamin B1)

• Riboflavin (vitamin B2)

• Niacin (vitamin B3)

• Vitamin B6

• Folic acid (vitamin B9)

• Vitamin B12

Unfortified nutritional yeast does not contain added vitamins. It only contains the nutrients that are found naturally in nutritional yeast flakes. Unfortified nutritional yeast still contains protein and many B vitamins, but in smaller amounts. 

How do you use nutritional yeast in your food?

There are many ways to enjoy nutritional yeast. You can use nutritional yeast to:

• Make vegan cheese sauces and dips, such as cashew cheese

• Add a cheesy flavor to homemade soups and stews

• Season popcorn, veggies, or avocado toast

• Give savory baked goods, like crackers, a cheesy flavor

• Make cheesy, low-fat mashed potatoes

• Sprinkle on salads or pizza in place of Parmesan cheese

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Written by:

Lauren Smith, MA

Lauren Smith, MA, has worked in health journalism since 2017. Before joining GoodRx, she was the senior health editor and writer for HealthiNation.

Edited by:

Kelsey Abkin

Kelsey Abkin has been working as a journalist since 2016. She has held many titles throughout her career, including editor, content strategist, digital strategist, and writer.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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