Nutritional yeast (sometimes referred to as “nooch”) is a species of yeast known as Saccharomyces cerevisiae, which is the same type of yeast that’s used to bake bread and brew beer.

However, nutritional yeast is an inactivated version, which means that, if you tried to use it to make bread or beer, it wouldn’t work well and would likely be too bitter to enjoy.

It’s used in cooking or as a seasoning, offering a savory or umami flavor.

Types of nutritional yeast

To produce nutritional yeast, S. cerevisiae cells are grown for several days on a sugar-rich medium, like molasses. The yeast is then deactivated with heat, harvested, washed, dried, crumbled, and packaged for distribution.

There are two types of nutritional yeast — unfortified and fortified:

• Unfortified. This type doesn’t provide any added vitamins or minerals. It only contains the vitamins and minerals that are naturally produced by the yeast cells as they grow.
• Fortified. This type contains synthetic vitamins added during the manufacturing process to boost nutrient content. Any additional vitamins are included in the ingredient list.

Nutritional yeast is sold as thin flakes, granules, or powder. You can find it in the spice or condiment sections. It has a pale yellow color.

This ingredient fits nearly any diet or eating style. It’s naturally low in sodium and calories, and it’s fat-free, sugar-free, gluten-free, and vegan. 

One of the biggest nutritional concerns for people following a vegan diet, which excludes all animal products, is getting enough vitamin B12.

The most reliable and consistent source of vitamin B12 on a vegan diet is a supplement. However, eating foods fortified with this vitamin, such as nutritional yeast, may also help.

Notably, a mere 2 teaspoons of nutritional yeast packs a whopping 313% of the DV for vitamin B12 (2Trusted Source).

You should keep nutritional yeast in a cool, dark place to preserve its vitamin content.

Here are a few uses for nooch:

• as a seasoning for popcorn, pasta, salad, or casserole dishes
• as an umami flavor in soups, stews, or chili
• as a savory, cheesy flavor in vegan sauces
• as a thickener for soups and sauces
• as an ingredient in smoothies
• as a pet food additive

Serving sizes for nutritional yeast depend on the recipe, but you typically use 2–4 teaspoons (5–10 grams).