What is nutritional yeast?

Nutritional yeast is on the rise! A recent Social Media Listening (SML) study revealed that social media users in the US and France have been actively engaged in discussions about nutritional yeast, highlighting its health benefits and culinary versatility. But how much do you know about nutritional yeast, also known as brewer’s yeast or dietary yeast (in French-speaking countries) and in English-speaking countries as “nutritional yeast,” “nooch,” or “savory yeast”? 

Nutritional yeast is a deactivated form of a well-known microorganism, Saccharomyces cerevisiae. The same yeast in its active form ferments bread dough (baker’s yeast) or brewery wort (brewer’s yeast). 

Today, social media touts the many benefits of nutritional yeast, and some even call it a “superfood.” Even when inactive, yeast has a noticeable impact on our well-being and appearance.  

In cooking, nutritional yeast is also a valuable ally. For vegetarians, vegans, and anyone who enjoys healthy recipes without animal products, Nooch is particularly useful for achieving a balanced diet.  A true flavor enhancer, nutritional yeast has a cheesy, sometimes nutty taste with an umami flavor (which means “savory” in Japanese). How can this unique power be explained?  It’s due to its high content of glutamic acid, a well-known amino acid, and nucleotides such as inosinate monophosphate (IMP) and guanylate monophosphate (GMP).

These compounds, also found in Parmesan cheese and tomatoes, create a more intense and pleasant umami taste and amplify salty notes. 

Try it! Nutritional yeast is a delicious, nutrient-rich food ingredient. It is now widely used as a seasoning, condiment, and flavor enhancer in vegan recipes, sauces, salads, snacks, cheese spreads, mayonnaise, popcorn seasonings, and butters. Restaurateurs have embraced nutritional yeast to develop dishes with a particularly interesting nutritional profile and irresistible flavor. 

This yeast can also be used as a source of bioactive substances in functional foods and dietary supplements(2,3).  

Available in various forms, including granules, flakes, powder, and even capsules or tablets, nutritional yeast is now used as a food ingredient and as a dietary supplement or food supplement. 

How has this highly complete ingredient become such a hot topic among health-conscious consumers in just a few years? 

Why nutritional yeast is gaining popularity in B2C food innovation 

The nutritional yeast market is set for strong growth, driven by the growing adoption of plant-based diets, increased demand for protein-enriched foods, and greater acceptance of fermentation-based food technologies. $For example, according to the Fact.MR report, the global nutritional yeast market is valued at US$620.7 million in 2025 and is expected to grow at a compound annual growth rate of 7.1% to reach US$1.2 billion by 2035. Europe and North America dominate the nutritional yeast market, but Asia-Pacific offers strong growth opportunities. 

The rise of vegan and plant-based diets is one of the main growth drivers. In 2024, nearly 10% of the adult US population identified as vegan or vegetarian, driving demand for protein substitutes and natural flavor enhancers such as nutritional yeast(4). 

The appeal of clean label, nutrient-rich, allergen-free ingredients therefore offers numerous opportunities for nutritional yeast. In the future, food brands are likely to exploit the positive image of nutritional yeast and incorporate it into new product ranges, such as seasonings and snacks. 

Enriched or unenriched nutritional yeast: Which one should you choose? 

Nutritional yeast is available in two versions: unenriched yeast and enriched yeast. 

• Non-fortified nutritional yeast  

This type of nutritional yeast is made from S. cerevisiae without added vitamins or minerals. It provides the vitamins and minerals naturally present, such as B vitamins, copper, phosphorus, potassium, and zinc. 

Example of the composition of an unenriched nutritional yeast (*RDA: Recommended Daily Allowance for an adult) 

• Enriched nutritional yeast  

This type of nutritional yeast is enriched with B vitamins and minerals (zinc, selenium, etc.) during the manufacturing process.  

Selected yeast strains are able to utilize inorganic selenium or zinc, which, once absorbed by the yeast biomass, are converted into organic forms with better bioavailability. For example, yeast can produce organic compounds such as selenomethionine and selenocysteine from sodium selenite, an inorganic form of selenium added to the fermenter (5). 

Selenomethionine is the most valuable form of selenium due to its superior bioavailability, which is twice as high as that of inorganic forms of selenium (selenate, selenide, and selenite) (6). 

It is up to you to choose the version that best meets your health needs. In both versions, nutritional yeast remains a good source of protein, fiber, and B vitamins. 

What is the nutritional composition of nutritional yeast?  

Nutritional yeast is an excellent source of highly digestible complete protein. The protein content of S. cerevisiae yeast offers an interesting alternative to traditional protein sources such as meat, fish, and soy. In addition to protein, S. cerevisiae provides a source of essential minerals such as potassium, phosphorus, zinc, and iron, as well as B vitamins.  

According to the USDA and Ciqual central food database, nutritional yeast contains 350-400 kcal per 100 g. The main nutrients are protein (40-53 g/100 g) and fiber (20-22 g/100 g). Nutritional yeast is low in fat, with less than 4 g/100 g. Yeast is a rich source of bioactive compounds, including nucleotides, β-glucans , and mannan-oligosaccharides, which function as prebiotics that can feed the microorganisms in the gut flora.  

Enriched nutritional yeast is an excellent choice for getting enough B vitamins, especially if you follow a vegan or vegetarian diet. B vitamins play a key role in cell metabolism. These vitamins contribute to the normal functioning of the immune and nervous systems and promote overall health and well-being(6). A vitamin B deficiency in the body can lead to various serious health problems, including anemia, fatigue, and low immunity.  

In the United States, for example, Red Star nutritional yeast flakes®  are a consumer favorite with their 6 B vitamins. Each vitamin has a unique function, but together they contribute to the body’s ability to convert food into energy, maintain healthy skin and muscles, and strengthen the nervous and immune systems.  Here are some of the physiological functions of these vitamins:  

• Vitamin B1 (Thiamine): contributes to normal nerve and heart function. 

• Vitamin B2 (riboflavin): contributes to tissue growth and repair. 

• Vitamin B3 (niacin): involved in energy metabolism and fatigue reduction. 

• Vitamin B5 (pantothenic acid): is essential for energy production in cells, oxygen transport in the blood, and the synthesis of fatty acids, cholesterol, and sex hormones. 

• Vitamin B6 (pyridoxine): is involved in amino acid metabolism and the synthesis of neurotransmitters such as serotonin, dopamine, and GABA. 

• Vitamin B9 (folate or folic acid): is essential for the development of the fetal nervous system during pregnancy and contributes to the formation of red blood cells throughout life. 

• Vitamin B12 (cobalamin): plays an important role in red blood cell formation and neurological health. 

It should be noted that vitamin B12 is a vital vitamin for our body that is only found in animal sources such as fish, meat, dairy products, and eggs. It plays a key role in cell metabolism, DNA synthesis, red blood cell formation, and nerve and brain function. Pregnant and breastfeeding women, people following a vegan or vegetarian diet, and older adults are often deficient in vitamin B12. In older adults, decreased stomach acidity, malabsorption of dietary cobalamins in the intestine, and a lack of appetite are often the causes of this deficiency. 

Vitamin B supplementation through nutritional yeast in flake or dietary supplement form is ideal for anyone who needs to support energy production in cells and prevent feelings of weakness. 

It should be noted that for dietary supplement professionals, Gnosis by Lesaffre, a leading player in the field, offers a range of enriched nutritional yeasts, Lynside Forte, which are guaranteed GMO-free, gluten-free, lactose-free, and certified halal and kosher.  

Health benefits backed by science 

Jeanne et al. (2024) show in their Social Media Listening study analyzing digital discourse around nutritional yeast in France and the United States between 2018 and 2023 how much users recognize the health and well-being benefits of nutritional yeast through their discussions.  Here’s why French and American consumers say they consume nutritional yeast: 

• To supplement a healthy diet  

• To nourish radiant hair  

• To achieve glowing skin  

• For strong, growing nails  

• As a vegan source of nutrients  

Nutritional yeast cannot make health claims in Europe, but due to its composition, particularly in its enriched form, it has recognized health benefits: 

• May contribute to healthy skin   

Rich in B vitamins, zinc, and selenium, enriched nutritional yeast is a natural ally for skin health. It can regulate sebum production, limit inflammation, and slow the proliferation of Propionibacterium acnes, thereby reducing acne. The zinc it contains promotes healing by stimulating tissue regeneration and strengthening the skin barrier(7). Selenium, a powerful antioxidant, protects cells against oxidative stress and the effects of the sun, slowing down premature aging(8,9). By acting on the root causes of skin imbalances, nutritional yeast contributes to healthier, smoother, and more resistant skin. 

• May contribute to healthy nails.  

Nail health depends largely on an optimal intake of key nutrients such as selenium, zinc, and B vitamins (10). Selenium protects keratinocytes from oxidative stress and supports thyroid function, which is essential for nail growth. Zinc promotes keratin synthesis and prevents abnormalities such as Beau’s lines, horizontal grooves that run across the nail plate. B vitamins, particularly biotin and B12, strengthen the nail structure and prevent discoloration(11). Enriched nutritional yeast therefore offers a natural and effective solution for strengthening nails. It should be noted that zinc and selenium are eligible for European claims. Zinc(12) and selenium (13)   contribute to the maintenance of normal nails. 

• May improve overall hair beauty 

 The quantity and quality of hair are closely linked to an individual’s nutritional status. Thanks to its 18 amino acids, nutritional yeast is an inexpensive and well-known solution for strengthening hair fiber because it contributes to the synthesis of keratin, a protein that makes up 95% of the hair shaft. It should be noted that L-methionine, L-cysteine, L-lysine, and L-taurine are the four most important amino acids for hair health. 

A study has also shown that nutritional yeast enriched with zinc can regulate sebum production, improve hair follicle health, and promote hair shaft growth14). Zinc is essential for the proliferation and differentiation of keratinocytes (15).  

Deficiencies in iron, riboflavin (vitamin B2), biotin (vitamin B7), folic acid (vitamin B9), and cyanocobalamin (vitamin B12) have been linked to hair loss(16). Essential for hair growth, vitamin B supplements have been proven to improve hair growth and quality, particularly biotin in very specific cases such as unmanageable hair syndrome, short anagen syndrome and medication use (isotretinoin and valproic acid) (17).

• May support male fertility 

Selenium-enriched yeast is a natural supplement that stimulates fertility by improving sperm quality and motility, and increasing their chances of fertilization. Male fertility depends on sperm count, spermatogenesis, and testosterone production. Selenium, by forming selenoproteins such as GPX4, protects sperm from oxidative stress, supports their development, and promotes hormonal balance(18). Selenium-enriched yeast, which is easily absorbed, helps maintain optimal selenium levels for male and female fertility(19). It also works synergistically with folate to optimize conception. 

• May stimulate your immune system  

Nutritional yeast contains the complex carbohydrates α-mannan and β-glucan, components of the cell wall known for their powerful immunostimulatory properties(20). Two β-glucans, (1,3) and (1,6)-beta-D-glucan from S. cerevisiae, can induce an innate immune response in humans(21) . Various studies support supplementation with S. cerevisiae to reduce the risk and symptoms of colds and flu(22) . Yeast-derived beta-glucans have also been shown to activate immune cells and promote the production of cytokines and antibodies (23) . 

In athletes, intense aerobic exercise, such as a marathon, has been associated with adverse effects on various immune parameters (over a period of 3 to 72 hours), potentially increasing susceptibility to respiratory infections. One study shows that yeast β-glucans may prevent this immune decline in marathon runners (24) . 

• May have a beneficial but modest effect on type II diabetes 

Depending on the case, diabetes is the cause and/or consequence of nutritional deficiencies, particularly in chromium and zinc, which are involved in regulating insulin secretion and insulin signaling (25) . One study showed that dietary supplementation with brewer’s yeast (1.8 g/day for 12 weeks) in addition to standard diabetes treatment can improve blood sugar levels in type 2 diabetes. Nutritional yeast, a source of bioavailable chromium, has been recognized as the most effective and accessible substance providing GTF (glucose tolerance factor), which contributes to insulin function. However, further clinical studies are needed to confirm these results. 

Potential side effects of nutritional yeast  

As with any food, nutritional yeast should be consumed as part of a balanced diet. It should be consumed in reasonable quantities to avoid overdosing on certain nutrients, especially if you choose a version enriched with zinc, selenium, or B vitamins. The same applies to nutritional yeast-based dietary supplements. Side effects are rare if you stick to the recommended daily amount, which is 1 to 2 tablespoons per day (5 to 10g). For nutritional yeast supplements, 2 to 3 capsules per day, morning and evening (4 to 6g/day), are generally recommended. One capsule of nutritional yeast enriched with selenium may contain 35 µg of this trace element, which is 50% of the nutrient reference value (NRV). In this case, the recommended dose of 2 capsules per day should not be exceeded. Always follow the manufacturer’s recommendations and consult your doctor for advice. 

Here is a list of recommendations and side effects that are sometimes reported:  

• Headaches and migraines 

Nutritional yeast contains tyramine, a metabolite derived from the amino acid tyrosine, which helps regulate blood pressure(26). Although rare, tyramine can trigger headaches in people who suffer from migraines. 

• Intestinal and digestive disorders 

People with inflammatory bowel diseases, including ulcerative colitis and Crohn’s disease, may find that their symptoms worsen with nutritional yeast(27). People who are intolerant to yeast may also experience digestive problems and sometimes headaches.  

• Drug interaction  

People taking pethidine (a painkiller) or iproniadide (an antidepressant) should refrain from taking brewer’s yeast, as they may develop adverse effects such as high blood pressure (source: Vidal). 

It should be noted that people who are allergic to yeast should, of course, avoid consuming nutritional yeast. 

How is nutritional yeast made?  

Nutritional yeast is made from the S. cerevisiae strain and is “deactivated” during the production process.  

Production begins in what is known as the “strain bank.” The first step is to select the appropriate S. cerevisiae yeast strain, which is cultivated under sterile laboratory conditions. This step activates the growth of yeast cells, ensuring their purity and establishing a solid foundation for the industrial fermentation process.   

This pure culture is then transferred to fermenters (fermentation tanks) that become larger and larger as the number of cells increases. During this fermentation process in the presence of oxygen, the yeast cultivated in a nutrient-rich medium, most often based on sugar cane or beet molasses, multiplies rapidly: several tons of yeast can be produced in just a few days. Once the optimum density has been reached, the yeast can be harvested, then deactivated, usually by heat treatment, and dried by atomization or other suitable drying methods. 

Brewer’s yeast, malted or unmalted, is a by-product of beer production. At the end of fermentation, the yeast is recovered by centrifugation or filtration, deactivated, dried, and packaged. It should be noted that it is possible to de-bitter brewer’s yeast. 

How to store and handle nutritional yeast  

Nutritional yeast should be handled in a cool, dry, dark environment to preserve its nutritional value and stability.  It is advisable to avoid environments with high humidity and direct exposure to sunlight, which can degrade the nutrients in nutritional yeast, particularly B vitamins. The usual shelf life is 1 to 2 years. 

How can nutritional yeast be used in product development or menus? 

Did you know that some of the most abundant amino acids in nutritional yeast are flavor enhancers (glutamic acid, aspartic acid, glycine, alanine)? This partly explains why nutritional yeast is mainly used as a seasoning in dishes. This magical ingredient can intensify the cheese, nut, and umami flavors of your food without any cooking. Just open the package and it’s ready to eat. We invite you to explore the potential of nutritional yeast as a culinary aid. There are many recipes available online, including vegan recipes. 

Let’s see how you can add this protein-rich ingredient to your diet! 

• Egg-free breakfast with tofu scramble 

If you’re vegan, make a protein-packed egg-free breakfast by adding nutritional yeast to scrambled tofu. Your egg-flavored plant-based breakfast is ready!   

• Seasoning mixes for your vegan pasta and macaroni 

Mix nutritional yeast with cashews, garlic, and your favorite plant-based milk to make a creamy, milky cheese sauce that’s ready to pour over macaroni, pasta, or veggies.  

• Snacks with nutritional yeast 

Sprinkle nutritional yeast on roasted chickpeas or kale chips to create healthy vegan snacks. It will also replace the earthy vegan flavor with a surprisingly tasty, cheesy aroma.  

• Cheese alternatives 

Nutritional yeast can be used in pizza toppings and pasta dishes.   

• Replace salt with nutritional yeast in popcorn  

If you’re trying to avoid sodium, nutritional yeast is the perfect topping for popcorn. It will add a pleasant taste and nutrients.  

 

Nutritional yeast, an accessible solution to malnutrition 

There is no doubt that in the future, nutritional yeast could transform the diets of populations affected by malnutrition, low-income communities, those on restrictive diets, and those with deficiencies. Its nutritional richness, low cost, availability, and long shelf life make it a major asset for improving health and delivering essential nutrients.