Nutritional yeast is a cheesy, savory seasoning with a big, healthy nutritional punch, especially for vegans, thanks to its vitamin B-12 content. This guide covers what it actually is, how to use it in everyday cooking, and how to store it so it stays good for years in your pantry.
This article has been completely rewritten by Lisa Bedford, September 2026.
The first time I met yeast up close was in a college microbiology class, watching a culture bud under a microscope. Not exactly love at first sight. Years later, as a new mom, I tried brewer’s yeast in a smoothie because someone swore it would help with breast milk supply. It worked, I think, but it tasted like it came from the bottom of a beer barrel, and I never made that smoothie again.
Nutritional yeast is the version I wish I’d known about years ago. It’s in the same family, completely different experience. It has a cheesy, nutty flavor that you can sprinkle on almost anything.
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What is Nutritional Yeast?
First, let’s define yeast. What is it, really? It is a fungus but not a mold. There are approximately 320 species of the yeasty beasties, and they have served us for many centuries by fermenting juice and leavening bread. They make food tasty and nutritional but can also spoil food and cause health issues.
For years I was aware of baker’s yeast, the yeast used in bread making. Later, when I was a new mom, I discovered brewer’s yeast. I made a type of smoothie with it to help produce breast milk. However, it just didn’t taste very good. Recently I was introduced to another form of yeast, nutritional yeast.
Yeast is yeast is yeast, right?
Not really. Nutritional yeast is really different.
How is Nutritional Yeast Different?
Nutritional yeast is the same strain of yeast as that used in baking, except the yeast cells are no longer alive. It is whole dried, deactivated yeast cells. In other words, you won’t be baking bread, or anything else, with this yeast form.
Typically, it’s in the form of yellow flake or powder. In Australia, it is sometimes sold as “savory yeast flakes.” It contains protein, vitamins, minerals, and antioxidants and is grown to be a food product on its own.
How Is It Cultivated?
They grow the yeast in a sugary liquid, usually molasses. Once it multiplies they harvest it. Heat kills the cells during processing, that’s the deactivated part, and then what’s left is washed, dried, and crumbled into the flakes you see in the container.
Does It Taste Good?
I love the taste. It’s nutty, savory, with that umami depth that makes you swear it includes something from the dairy family. It’s why so many vegans use it as a stand-in for parmesan or cheese powder, and why my kids sprinkle it over their popcorn as a favorite seasoning.
How Do I Use It?
Treat it like salt or parmesan — something you keep within reach and use often enough to keep it handy. In my kitchen, we’ve used it:
- Sprinkled over salads, baked potatoes, or roasted vegetables
- Stirred into soups and sauces for a savory, foundational flavor
- Mixed into mashed potatoes or scrambled eggs
- Whisked into a smoothie if you want the nutrition without the flavor standing out
If you want the gluten-free route, Anthony’s makes a version that’s gluten-free and non-GMO. I’ve purchased a number of Anthony’s products and highly recommend the brand.
The only real limit is your own imagination. Put it out on the table next to the salt and pepper and see where it ends up.
Are There Health Benefits?
So what’s actually good about eating this stuff?
Nutritional yeast packs a high amount of vitamin B-12. Just two teaspoons covers well over a full day’s requirement. If you’re vegan, this matters a lot since B-12 is hard to get from plant foods, and a shortage over time raises the risk of anemia and nerve problems. One thing to make note of — unfortified nutritional yeast doesn’t actually contain much B-12 on its own. Most of what’s sold in stores today is fortified, so check the label if that’s the reason you’re buying it.
Beyond B-12, you’re getting the rest of the B-vitamin family, thiamine, riboflavin, niacin, B6, and folic acid. And, a good dose of antioxidants like glutathione that help the body handle everyday wear from toxins and stress.
Nutritionally, it’s hard to beat: about 20 calories for two teaspoons, next to no carbs, and enough protein with all nine essential amino acids to count as a complete protein source. Add in calcium, iron, potassium, and beta-glucan for immune support, and you’ve got one small ingredient doing a lot of jobs. Some research also points to benefits for cholesterol and blood sugar, though it’s not a substitute for anything your doctor has you on.
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How Should I Store It?
No, nutritional yeast doesn’t need to be refrigerated for normal use. Like most other foods, it’s best stored in an airtight container in a cool, dry place for the longest possible shelf life. If you want to store it for a long period of time, it is best to store it in the refrigerator. It is shelf-stable for a couple of years but keeps even longer in the refrigerator.
Frequently Asked Questions
Unfortified nutritional yeast is just the yeast. It has a natural, milder flavor and some B vitamins, but on its own it isn’t a strong source of B-12. Fortified versions have vitamins added during processing, usually the full B-complex plus B-12, which is where the impressive nutrition numbers come from. Most nutritional yeast sold in stores is fortified, but some people choose unfortified for its more natural flavor or because they’re already getting B-12 from other foods or a separate supplement. Check the label if B-12 is the reason you’re buying it.
All three come from the same species of yeast, but they’re grown and processed differently. Baker’s yeast is alive and used to leaven bread, and it dies in the oven. Brewer’s yeast is a byproduct of beer brewing, deactivated but with a bitter, strong flavor most people don’t enjoy plain. Nutritional yeast is grown specifically to be eaten, then deactivated and dried into flakes with a much milder, cheesier taste. If you’ve tried brewer’s yeast and didn’t care for it, don’t let that scare you off nutritional yeast. They’re not the same at all.
No. The yeast cells are deactivated during processing, which means they can’t produce the gas that makes bread rise. If you want to bake with yeast, you need active baker’s yeast instead.
You can, though it’s usually unnecessary. It’s already shelf-stable for a couple of years in a cool, dry place. Freezing won’t hurt it, but a sealed container in the pantry or fridge does the job just as well without taking up freezer space.
Look for a change in smell or color, or a musty, stale taste when you use it. Properly stored in an airtight container, it should stay good well past its printed date, but if it smells off or you spot any moisture or clumping, toss it.
The Final Word
I never went back to that brewer’s yeast smoothie, and I don’t think I ever will. But once I started using nutritional yeast, it’s become a permanent member of my pantry, right next to the salt and pepper. Cheap, easy to keep on hand, and it makes plain food taste like you tried harder than you did. Give it a try on popcorn before you decide how you feel about it. That’s usually where it wins people over.
I love nutritional yeast flakes and enjoyed this article. There is, however, one concern I have. The natural vitamin B12 in nutritional yeast is an “analogue”, which means that it is not the real deal. It binds to receptors but cannot be absorbed, and blocks the real vitamin B12, if any, from being absorbed. Vegans used to eat nutritional yeast for it’s B12 but found themselves deficient. Now many manufacturers add vitamin B12 to it, but it is not as high quality as natural B12. Much, much tastier than a vitamin pill though! Thank you Mimi and Lisa.
Great info, thanks! If I wanted to store Nutritional Yeast in a sealed mylar bag, would that extend its shelf life? Would I want to add an oxygen absorber?
Either way would be fine. Personally, I’d use a canning jar and the vacuum sealer since nutritional yeast is fragile and could be crushed into a powder if sealed in a bag.
thank you!
I just bought some of this as my husband is allergic to dairy and someone mentioned to use it like parmesean cheese.
My family LOVES nutritional yeast and throw it on everything from spaghetti to vegetables and of course, our very favorite: popcorn. I hadn’t even thought about including it in long-term storage, but truthfully, it doesn’t last very long in our house. 😉 Great idea!
I recently became allergic to dairy, but was missing cheese. This also a decent substitute. Sometimes I make popcorn, drizzle it with olive oil, then sprinkle with nutritional yeast flakes. I also make cream of wheat, add plant butter and NYF.
Nutritional yeast is a favorite topping on grits! The cheesy flavor, health benefits without the calories or mess of cheese.