Nutritional Yeast Flakes Nutritional Facts

Nutritional yeast is a supplement popular among vegetarians and health food connoisseurs. It has a cheesy taste that enhances the flavor of popcorn, sauces and raw-food preparations. Many prefer the flakes to the granular version as they have a mellower odor and smoother texture. Purchase it in packages or in bulk from a health food store and store it in a cool, dry place for up to a year. As the name implies, nutritional yeast flakes provide a wealth of nutrition.

Origins

Nutritional yeast is a deactivated form of a microscopic fungus. It is the same species, Saccharomyces cerevisiae, as the yeasts used in bread baking and beer making, but a different strain; many different strains of these exist. It is grown on a culture made from molasses. Before harvesting, the culture is pasteurized to kill the yeast. It is then washed, dried and packaged. The various brands of nutritional yeast, which is sometimes marketed as brewer's yeast -- a name held over from the days when a byproduct of beermaking was used instead of a specially grown product -- are different strains of the fungus. Each has its own special consistency and flavor, and some of these are more bitter and less nutty and cheesy. The light-colored, yellow flakes are usually more delicately flavored than the darker brown, more granular varieties.

Calories and Macronutrients

There are both fortified and unfortified types of nutritional yeast. Precise nutritional amounts vary according to manufacturer, but an average 2 tablespoon serving size of both types contains 60 calories. A serving of nutritional yeast provides 5 g of carbohydrates, 4 g of which are fiber. Some of the fiber in the yeast is beta-1, 3 glucan which may help the immune system and lower cholesterol, notes registered dietitian Elizabeth Brown in the "Santa Monica Daily Press." Nutritional yeast has 9 g of protein per 2-tablespoon serving and is a complete protein, meaning it offers all nine amino acids that the body cannot produce on its own.

Additional Nutritional Benefits

Nutritional yeast also provides selenium and potassium. Both fortified and unfortified nutritional yeast contains iron, but the unfortified type offers 20 percent of the recommended daily allowance, or RDA, while the fortified type provides just 5 percent. Unfortified nutritional yeast has 35 to 100 percent of the US RDA all the B vitamins, except for B12. Fortified nutritional yeast contains all the B vitamins plus 150 percent of the RDA for vitamin B12 and 720 percent of that for riboflavin.

Considerations

Brown notes that nutritional yeast is free of candida albicans, meaning that those sensitive to yeast can still enjoy the supplement. Store nutritional yeast in a dark place, because light degrades its riboflavin stores. Strict vegetarians may consider mixing the fortified and unfortified versions of nutritional yeast to benefit from a higher amount of iron while still taking in adequate amounts of vitamin B12.

Uses

Raw foodists use nutritional yeast on ground, soaked nuts to create a cheese-like substance to spread on dehydrated crackers or fill vegetable "ravioli." Vegans may sprinkle nutritional yeast flakes on rice and vegetables to add protein to a meal. Add it to homemade veggie burgers made with ground vegetables, beans and grains. Add it to smoothies or gravies. Nutritional yeast flakes may also be used as a supplement on your pets' food.

Warning

Nutritional yeast contains free glutamic acid, the same as that found in MSG, or monosodium glutamate. Individuals sensitive to MSG should use caution introducing nutritional yeast into their diets.