Nutritional Yeast
Description
Nutritional yeast is a deactivated yeast, often a strain of Saccharomyces cerevisiae, that is sold commercially as a food product. It's a yellow powder or flake that has a strong flavor often described as nutty, cheesy, or creamy, which makes it popular as an ingredient in cheese substitutes. Nutritional yeast is popular among vegans and vegetarians as it is a source of non-animal protein and vitamins, especially B-complex vitamins. It often contains fortified vitamin B12, which is essential for those on a plant-based diet.
Common uses
While nutritional yeast is not used in leavening bread due to its deactivated state, it is widely used as a flavor enhancer and nutritional supplement. It is a common ingredient for its umami flavor in various savory dishes, snacks, and seasonings.
Nutritional value
Calories
2 tablespoons (about 15g / 0.53 oz) of nutritional yeast contains approximately 60 calories (251 kJ).
Protein
It packs 8g (0.28 oz) of complete protein, containing all nine essential amino acids the body cannot produce.
Fat
Nutritional yeast is low in fat, with 1g (0.035 oz) per serving.
Carbohydrates
The carbohydrate content is about 5g (0.18 oz) per serving, with a very small amount of fiber.
Vitamins
It is particularly rich in B-complex vitamins, with one serving providing more than the Daily Value of B1, B2, B3, B6, and often fortified with B12.
Minerals
Contains trace amounts of minerals such as zinc, selenium, manganese, and molybdenum.
Health benefits
Nutritional yeast is a complete protein and a source of dietary fiber. Its high vitamin B content can help manage stress levels, boost energy, and maintain a healthy metabolism. It's also gluten-free and contains antioxidants that can support the immune system.
Potential risks
Consuming nutritional yeast in moderation is safe for most people; however, people with yeast allergies, those with certain autoimmune diseases, or those taking MAOIs should avoid it. Overconsumption can contribute to increased uric acid levels and might lead to digestive discomfort.
Common recipes
It’s a common ingredient in cheese alternatives like vegan cheese sauces, gravies, and as a topper for popcorn and salads. It can also be added to pesto, soups, and smoothies to boost protein and vitamins.
Cooking methods
Nutritional yeast can be sprinkled on top of dishes or integrated into sauces and dressings. It doesn't require cooking and can withstand some heat without losing its nutritional properties.
Pairing with other ingredients
Its cheesy and nutty flavor pairs well with staples like potatoes, kale, and pasta. It can also enhance the savory quality of nuts and seeds when added to homemade snacks.
Summary
Nutritional yeast is a versatile food ingredient known for its nutritional value and flavor-enhancing properties. Perfect for vegans, it offers a significant amount of complete protein and vitamins, especially B vitamins, while adding a cheesy and creamy flavor to a wide range of dishes.