Some people call it Nooch and some call it Savory Yeast (tasty yeast), but what exactly is nutritional yeast and what makes it a super food, we are going to discuss everything in this article.

Many people confused themselves with the brewer’s yeast and the nutritional yeast, brewer’s yeast is obtained as the byproduct of beer making, while nutritional yeast is prepared through fermentation of sugarcane, beet molasses, and the right temperature. Nutritional yeast is heated and inactive yeast that is prepared for the direct consumption of human. Nutritional yeast is superior to the brewer’s yeast with a much better composition of B Vitamins.

Nutrition Profile of Nutritional Yeast

nutrition profile of nutritional yeast

While you can’t consider it a replacement to the real food, but you can use it as an additive to your food.

Nutrition content of nutritional yeast definitely proved it a superfood; just a single tablespoon of nutritional yeast is enough to satisfy your body’s daily needs of many essential vitamins and minerals. Here is a nutritional profile of Fortified nutritional yeast.

It’s significant to understand that the content specified in the table above is of Fortified nutritional yeast and if you choose to consume unfortified version then you should definitely check the content table on the product.

Read More: Common Nutrient Deficiencies in Vegetarians

Types of Nutritional Yeasts Available in the Market

types of nutritional yeast

Fortified: Fortified is a type of nutritional yeast that is prepared through adding some nutritional values of yeast through altering the chemical composition. Fortified yeast is found to have higher values of essential vitamins.

Unfortified: If you are not a big fan of chemically altered food products then you can choose unfortified nutritional yeast, some people also call is organic nutritional yeast because of no additives.

Importance of Vitamin B

Vitamin B plays a crucial part is healthy body, it assist’s in keeping the nerves and blood cells healthy, it also helps in the creation of stronger DNA. Some people feel constant fatigue and lack of libido because of the deficiently of B vitamins.

Why nutritional yeast plays a crucial part in the fulfillment of B Vitamins requirement for vegans? B vitamin is present in animal products like meat, chicken, dairy products, eggs, etc, and vegans find it difficult to fulfill their daily requirements of Vitamin B. Nutritional Yeast comes handy into the rescue of vegans who are not left with many options to fulfill their vitamin needs.

Read More: 8 Daily Swaps to Keep Fitness at its Peak!

Different B Vitamins Present in Nutritional Yeast and their Benefits:

Thiamine (vitamin B1):790 percent of DV

Vitamin B1 is critical for the brain and muscle development, it is essential for the body’s overall development. Vitamin B1 also helps in producing energy through the properly breaking down carbohydrate from food.

Symptoms of Deficiency: Weight loss, weakness, fatigue, bad cardiovascular health.

Riboflavin (vitamin B2): 570 percent of DV

B2 helps in the production of red blood cell and also essential for maintaining healthy eyesight, nervous system, and healthy skin.

Symptoms of Deficiency: skin rashes and other disorders, hair loss, cracked lips, sore throat and sensitivity to light.

Pyridoxine (vitamin B6): 300 percent of DV

B6 is involved in brain development and is also required by the body to use and store protein and carbohydrate from food.

Symptoms of Deficiency: muscle weakness, fatigue, brain fog.

Niacin (Vitamin B3): 230 percent of DV

Vitamin B3 helps in the production of stress and sex hormones that assist in regulating the stress levels and improving the testosterone level of the body. B3 also helps in maintaining the healthy digestive tract.

Symptoms of Deficiency: depression, low libido, fatigue, digestive problems/

Cobalamin (vitamin B12): 290 percent of DV

B12 plays important role in protein metabolism and also helps in the production of RBC.

Symptoms of Deficiency: muscle fatigue, weakness, constipation, weight loss.

Folate (vitamin B9): 270 percent of DV

B9 helps in the formation of red blood cells and also helps in improving digestion and brain functioning.

Symptoms of Deficiency: diarrhea, mood swings, poor growth of body, loss of appetite.

Recommended Dosage

After checking the protein and nutritional content many people think of consuming more servings, but it’s critical to understand that your body is not capable enough to digest and absorb a large quantity of nutritional yeast and it is best practice to use only a tablespoon of nutritional yeast with every meal.

You can target to consume a 1/4th cup of nutritional yeast on daily basis; 2-3 tablespoon will surely fulfill your requirements of daily vitamins and minerals.

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The Effect of Nutritional Yeast on the Immune System

Nutritional yeast also contains vital vitamins and minerals that are helpful for the production of red blood cells, strengthening the nervous system and improving muscle growth, all this helps improving body’s capability to fight diseases.

Nutritional yeast is found to be right source of beta-1,3 glucan, trehalose, mannan and glutathione, these compounds are found to have positive effects on the immune system and assisted in strengthening it.


Nutritional yeast is a wonderful food that you should definitely keep in the inventory, it is easy to consume and contains vast varieties of vitamins and minerals.

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