nutritional yeast

nutritional yeast, inactive dried yeast used as a condiment and food product. It is most often made from the Saccharomyces cerevisiae yeast strain, and it is commonly sold packaged as flakes or powder. The golden yellow flakes are often used in vegan and dairy-free cooking. Nutritional yeast was considered a specialty food product and mainly reserved for vegan cooking when it was first introduced, but it has grown in popularity in the 21st century and is now readily available in grocery stores in most major cities in North America and Europe.

History and common uses

Baking company Red Star Yeast was the first to manufacture nutritional yeast flakes in the United States in 1950. This commercialization followed the discovery by chemists in the early 1900s that leftover brewer’s yeast had a high nutritional value. Brewer’s yeast is a waste product of the brewing process, and chemists realized it could be recycled into a health supplement. One of the earliest attempts to create a food product that capitalized on this was Marmite, the fortified English savoury spread. Marmite is made from yeast extract and is considered both a food and a supplement. Brewer’s yeast as it naturally occurs is fairly bitter. Nutritional yeast differs from brewer’s yeast in that it was developed specifically to be a more-palatable and less-bitter food product.

Nutritional yeast grew rapidly in popularity in the 21st century, going from an ingredient discussed mostly in vegan cookbooks to an ingredient featured on menus at well-known restaurants in the United States. The rise in the product’s popularity accompanied increased interest in plant-based diets. Both professional chefs and home cooks have found ways to incorporate nutritional yeast into many savoury recipes: it can be used as a topping, especially on popcorn, as a seasoning on vegetables, or as an ingredient in soups and sauces. Nutritional yeast is a good pantry item, as it stores well, with a shelf life of up to two years in properly sealed containers.

Production, nutritional content, and health benefits

Nutritional yeast is often made commercially by cultivating brewer’s yeast (Saccharomyces cerevisiae) in beet or sugarcane molasses. In the weeks-long process of making nutritional yeast, once the fermentation is complete, the yeast is washed, pasteurized, and heat-dried. The final pasteurization and drying steps deactivate the yeast, so it retains no power as a leavening agent. Once the yeast is deactivated, the cells die and release amino acids, including glutamic acid. The glutamic acid left behind by the dehydration process imparts a rich, umami flavour (a foundational flavour that conveys a savoury or meaty taste) to the yeast that is reminiscent of cheese. The drying process also toasts the yeast, which deepens its nutty flavour. Food components known to impart umami are mainly glutamic acid and its sodium-rich counterpart, flavour enhancer monosodium glutamate (MSG). Unlike MSG, however, nutritional yeast contains no sodium.

Nutritional yeast may have health benefits, especially for vegans and vegetarians. It has a relatively high protein content, and it is free of sodium, fat, sugar, soy, and gluten. Many nutritional yeast brands are fortified with vitamin B₁₂, which is naturally found in meat, seafood, eggs, and traditional animal-derived dairy products. Vitamin B₁₂ is an important component in the human body that is involved in making DNA, and it plays a role in keeping blood and nerve cells healthy. In Bragg’s fortified nutritional yeast, one of the most popular brands, 1 tablespoon (15 millilitres) nearly meets or exceeds the recommended daily intake of several B vitaminsfor adults. Nutritional yeast is also a source of all nine amino acids, making it a complete protein. Dietary moderation is recommended, as it does have 2 grams of fibre per tablespoon, a relatively high fibre content that could cause intestinal distress if too much is introduced to a diet too quickly.