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Nutritional Yeast: A Miracle Food

Nutritional Yeast Flakes

Cameron Rogers

Nutritional yeast is safe since it is the same type of yeast used in baking and brewing. It is grown in a special sugar media before being dried and deactivated. The distinctive yellow flakes are commonly sold in health stores and natural food markets.

Many vegans and vegetarians favour nutritional yeast because a heaping tablespoon includes 8 grams of complete protein and only 1 gram of fat. The same tablespoon delivers 640% of the recommended daily Vitamin B1, 480% of daily Vitamin B6, and 130% of the recommended daily Vitamin B12. In fact, a tablespoon of nutritional yeast delivers benefits similar to a Vitamin B complex pill.

Nutritional yeast is also very beneficial for what it does not contain. Naturally low in sodium and fat nutritional yeast imparts a salty fatty flavour when sprinkled over pasta, toast, and fresh popcorn. Of course, diets low in sodium and fat can contribute to weight loss.

Reap the benefits of this wonder food by following these suggestions to include nutritional yeast in everyday meals: 

Tofu Scramble: Mix together fresh tofu, chopped onions, and green peppers with a few tablespoons of nutritional yeast. Fry the mixture up like scrambled eggs and enjoy a cholesterol free breakfast with a wonderful nutty flavour.

Fried Potatoes: Sprinkle nutritional yeast over fried diced potatoes.The nutritional yeast replaces the salt normally used on fried potatoes and pumps up the vitamins in the dish.

Pasta: Use nutritional yeast on pasta much as one would use parmesan cheese. The nutritional yeast provides a similar flavour enhancement to parmesan cheese minus almost all the fat.

Toast: Spread some low fat margarine on toast to make it a little sticky. Dust the toast with nutritional yeast flakes and enjoy immediately. 

Popcorn: Instead of salt and butter, sprinkle nutritional yeast over popcorn to create a tasty nutritious snack. 

Enjoy these meal suggestions and feel free to experiment with other ways to add the benefits of nutritional yeast to your diet.

Nutritional Information

Nutrients Per 1 heaping tablespoon:

Calories ... 60
Total Fat ... 1 gram
Carbohydrate ... 7 grams
Fiber ... 4 grams
Protein ... 8 grams
Sodium ... 5 milligrams
Vitamin B1 (thiamin) ... 640% Daily Value
Vitamin B2 (riboflavin) ... 560% Daily Value
Vitamin B3 (niacin) ... 280% Daily Value
Vitamin B6 ... 480% Daily Value
Vitamin B12 ... 130% Daily Value
Folic Acid ... 60% Daily Value
Selenium ... 30% Daily Value
Zinc ... 20% Daily Value

Health Disclaimer. Copyright ©2009-2022. Published with permission. First published in December 2009, last updated in August 2022.

Related: Also see EpiCor (Certified Naturals Postbiotic Immune Formula)