What Is Nutritional Yeast? Benefits and How to Use It

Key takeaways:

Nutritional yeast is a dietary supplement that’s a good source of B vitamins, especially vitamin B12. It typically comes in the form of flakes or granules, and it adds a cheesy, umami flavor to foods.
It’s not clear if nutritional yeast provides any health benefits. But regularly adding it to foods can help increase intake of certain vitamins and provide additional protein and fiber in your diet.
While nutritional yeast is safe for most people, it’s best avoided if you take monoamine oxidase inhibitor (MAOI) medications, tend to get migraines, or have Crohn’s disease.

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.

Reviewed by Alexandra Schwarz, MD | September 30, 2024

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. Known as brewer’s yeast, 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. Nutritional yeast has a naturally savory flavor. Some people describe it as cheesy or nutty. Many people use it to season food or as a salt substitute. You can also use it as a base for plant-based sauces.

What are the health benefits of eating nutritional yeast?

It’s not clear if nutritional yeast provides any health benefits. There’s not a lot of research around nutritional yeast. But it’s unlikely that any single food can provide noticeable health benefits on its own.

Nutritional yeast may offer health benefits when part of a balanced eating pattern. Here are four potential health benefits of incorporating nutritional yeast into a well-rounded diet.

1. May help lower the risk of B12 deficiency

Nutritional yeast is usually fortified with vitamin B12. Vitamin B12 is naturally found in meat and dairy products — but not plant-based products. 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.

Fortified nutritional yeast can help reduce the risk of vitamin B12 deficiency in people who follow a vegetarian or vegan diet. This, in turn, can help lower the risk of anemia.

2. Might boost gut health

Nutritional yeast has about 2 g of fiber per tablespoon. Fiber is important for gut health. Fiber adds bulk to the stool, which can help prevent constipation and keep bowel movements more regular.

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

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Looking to lower your salt intake? Learn how to use nutritional yeast as a salt substitute.

3. 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 may help lower cholesterol, as part of a balanced diet.

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 low-density lipoprotein (LDL), known as the “bad” cholesterol. So lowering your saturated fat intake by using nutritional yeast as a substitute may help you lower your cholesterol.

4. May support your heart health

Most people eat too much sodium, usually in the form of salt. Experts recommend eating less than 2,300 mg of sodium per day. Over time, high-salt diets can increase your risk of developing high blood pressure or having a stroke.

Are there any risks to using nutritional yeast?

Most people can safely consume nutritional yeast. But it’s 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). It’s also high in purines, which become uric acid when broken down. It’s best to avoid tyramine and purines if you:

Have migraines
Have gout
Take monoamine oxidase inhibitor (MAOI) medications

It's a good idea to talk with your healthcare team if you have questions about whether or not nutritional yeast is safe for you.

How does nutritional yeast compare to active dry yeast?

Nutritional yeast isn’t the same as active dry yeast or instant yeast, the types of yeast you normally use when baking. Active dry 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.

How do you use nutritional yeast in your food?

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

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.

Frequently asked questions

Nutritional yeast has an umami and savory flavor profile. Some people describe it as a mild cheese or nutty flavor. Some interpret the umami taste as salty, even though it doesn’t contain a lot of sodium.

Talk with your healthcare team if you have a history of gout, migraines, or take an MAOI before trying nutritional yeast. Nutritional yeast may not be the best option for your diet.

Yes, you can sprinkle nutritional yeast on food to add an umami taste. It’s a popular topping for popcorn.

The bottom line

Nutritional yeast is typically used to season food, but it can also be a good way to add beneficial nutrients to your meals and lower sodium intake. Fortified varieties of nutritional yeast are a good source of vitamin B12 for vegans and vegetarians.

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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:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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