Today Bragg advertises its nutritional yeast as a “good source of complete protein,” with five grams of protein per two-tablespoon serving, also touting it as “packed with” thiamin, riboflavin, niacin, folic acid, and vitamins B6 and B12. Unfortified nutritional yeast does not naturally contain vitamin B12, so some producers fortify the yeast by introducing extra vitamins (typically B12) to the mix. It’s hard to say whether most consumers are compelled to buy the stuff for its alleged health benefits, or simply because it tastes good.
What is nutritional yeast used for?
Like salt or MSG, a pinch of nutritional yeast adds nutty, deeply savory flavor to countless dishes—and you can use it the same way you would any spice in the cabinet. “My number one key ingredient for adding umami to any dish or recipe is nutritional yeast,” says Timothy Pakron, author of Mississippi Vegan. “Because it is high in glutamic acid, it has naturally occurring umami. This heightens the flavor of everything—roasted vegetables, soup, stews, gravies, sauces, grains, and bread.” Andrea Nguyen, author of Vietnamese Food Any Day, offers nutritional yeast as a swap for MSG in her recipe for buttery Umami Garlic Noodles With Mustard Greens.
There are no wheat or animal products used in its production, so nutritional yeast is completely gluten-free and vegan. A substantial amount of the seasoning—like the ¼ cup in this vegan beer-cheese sauce—will bring a strong, distinctly cheesy note, but a little can go a long way towards building flavor. Pakron often uses a small amount of nutritional yeast flakes in his recipes—enough to bring a boost of umami, but not so much that it adds a discernible flavor.
Particularly popular in vegan recipes, it brings an unmistakably cheesy flavor to our Easy Vegan Mac and Cheese and the “cheese” sauce in vegan cheesesteaks. Associate food editor Kendra Vaculin uses it to replace Parmesan cheese in her best vegan pesto, where the flavorful flakes—which she dubs “the prototypical cheese flavor alternative”—offer funk and cheesy tang. “In many recipes, you’ll find it used as a one-for-one swap for the grated cheese, with everything else in the formula staying the same,” Kendra writes.
You can find nutritional yeast—Bragg and Bob’s Red Mill are popular brands—at most grocery stores, health food stores, and online. Whether you eat dairy or not, it’ll punch up your tofu scramble, your ranch fun dip, or your next bowl of popcorn.
