Nutritional yeast flakes

Nutritional Yeast Flakes can be categorized as a "Dairy" product.

Item Rating: 82/100

1 serving (15 grams) contains 60 calories, 8.0 grams of protein, 1.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (120g)

Calories		480
% Daily Value*
Total Fat		8 g	10%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		40 mg	1%
Total Carbohydrates		40 g	14%
	Dietary Fiber	32 g	114%
	Sugars	0 g
protein		64 g	128%
Vitamin D		0 mcg	0%
Calcium		120 mg	9%
Iron		2.4 mg	13%
Potassium		1440 mg	30%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

Source of Calories

Fat: 72 cal (14.8%)

Protein: 256 cal (52.5%)

Carbs: 160 cal (32.8%)

About Nutritional yeast flakes

Nutritional yeast flakes, derived from Saccharomyces cerevisiae, are deactivated yeast commonly used as a seasoning or dietary supplement. Known for their savory, cheese-like flavor, these flakes are popular in vegan and vegetarian diets worldwide. Nutritional yeast is rich in protein, fiber, B-complex vitamins, and often fortified with additional nutrients like vitamin B12, making it a nutrient-dense, plant-based food ingredient. Low in fat and sodium, it is frequently used in plant-based cooking for soups, sauces, and snacks, providing a dairy-free umami flavor. Naturally gluten-free and free from animal products, nutritional yeast has become a staple in health-conscious and special-diet cuisines.

Health Benefits

• High in B-complex vitamins, such as B1 (thiamine) and B2 (riboflavin), which support energy metabolism.
• Often fortified with vitamin B12, a crucial nutrient for nerve function and red blood cell production, particularly beneficial for vegans.
• Contains all nine essential amino acids, making it a complete protein source.
• Rich in dietary fiber, with 2-3 grams per tablespoon, aiding digestion and gut health.
• High antioxidant content due to compounds like glutathione and selenium, which help combat oxidative stress.

Dietary Considerations

Allergens: Contains None naturally present, though cross-contamination with gluten or soy may occur in some brands

Suitable for: Vegan, vegetarian, gluten-free, kosher

Not suitable for: People sensitive to yeast or with certain yeast-related medical conditions such as candida overgrowth

Selection and Storage

Store nutritional yeast flakes in an airtight container in a cool, dry place to preserve their flavor and nutrient content. Avoid exposure to humidity.

Common Questions About Nutritional yeast flakes Nutrition

Is nutritional yeast flakes high in protein?

Yes, nutritional yeast flakes are high in protein, offering around 8 grams of protein per 2 tablespoons (16g) serving. They are a complete protein source, meaning they contain all nine essential amino acids, making them an excellent choice for supporting muscle growth and repair.

Can I eat nutritional yeast flakes on a keto diet?

Yes, nutritional yeast flakes are compatible with a keto diet as they are low in carbs, containing just 2-3 grams of carbohydrates per 2 tablespoons. They are also rich in fats and protein, making them a keto-friendly ingredient for adding flavor and nutrients.

What are the health benefits of nutritional yeast flakes?

Nutritional yeast flakes are packed with B vitamins, including B12 when fortified, which supports energy production and red blood cell formation. They are also rich in antioxidants such as glutathione, which may help reduce oxidative stress. Being low-sodium and dairy-free, they are suitable for most diets and may boost overall nutrition.

How much nutritional yeast flakes should I consume daily?

A typical serving size of nutritional yeast flakes is 2 tablespoons, which provides a good balance of protein, vitamins, and minerals. While there’s no strict daily limit, moderation is key as consuming excessive amounts may lead to unpleasant digestive effects for some people.

How do nutritional yeast flakes compare to cheese for flavor and nutrition?

Nutritional yeast flakes have a similar savory, cheesy flavor but are much lower in fat and calories compared to cheese. For example, 2 tablespoons contain only 60 calories and are vegan, unlike cheese which is dairy-based and higher in saturated fat. Nutritional yeast also provides key nutrients like vitamin B12 when fortified, making it nutritionally superior for plant-based diets.

Data Sources & Scientific References