*This interview has been edited and condensed for clarity.<\/p>\n
Q: What is nutritional yeast used for?\n<\/p>\n
Mok: Nutritional yeast<\/a>, or nooch, is a popular food additive that’s known for its cheesy or umami-rich flavor. It is usually yellow and comes in flakes, granules, or even a fine powder. Unlike brewer’s yeast, which is activated, nutritional yeast is a deactivated or inactive strain of the fungus Saccharomyces cerevisiae.\n<\/p>\n It’s a staple in many plant-based recipes and is often used as a seasoning on foods like popcorn, pasta, and salads. You can also use it to make sauces, such as for a vegan macaroni and cheese.\n<\/p>\n Only fortified nutritional yeast contains B12<\/a>, because it’s added during the fortification process. You can buy non-fortified nutritional yeast as well, but that would contain fewer B vitamins than you would get in the fortified versions.\n<\/p>\n If you don’t see it on the nutrition facts label, look at the ingredients to see if additional B vitamins were added to the nutritional yeast.\n<\/p>\n Nutritional yeast also contains all nine essential amino acids, so it’s a “complete protein.” Common brands have about 5-6 grams of protein per 2 tablespoons of nutritional yeast. Nutritional yeast also contains fiber and some trace minerals, mostly small amounts of iron and potassium.\n<\/p>\n You will get the protein and fiber, whether or not it is fortified, because, unlike B12, these are not added during the fortification process.\n<\/p>\n Q: Do all vegans or vegetarians need nutritional yeast in their diet?\n<\/p>\n Mok: B12 is often lacking in vegetarian and vegan diets<\/a> because it’s only found in animal products<\/a>.\n<\/p>\n While fortified nutritional yeast provides B12 and is a good addition to a vegetarian diet, fortification levels vary widely across brands. Because of this inconsistency, it’s not something I’d necessarily recommend relying on as a primary supplement to fill nutritional gaps for vegetarians or vegans.\u00a0\n<\/p>\n If you’re looking to prevent or fix a nutrient deficiency<\/a>, it’s best to do so under the guidance of a healthcare professional, including a registered dietitian. They can perform a formal nutrition assessment and determine safe and effective dosages tailored to your needs.\n<\/p>\n Q: How much nutritional yeast should people eat per day?\n<\/p>\n Mok: Two tablespoons is generally considered safe for most people. Review the nutritional yeast’s nutrition facts label and ingredients list for fortification amounts and consider other supplements you are taking.\n<\/p>\n Niacin (vitamin B3) can cause flushing<\/a>, redness, or itchy skin in very high amounts. Bear that in mind if you are taking an additional niacin supplement and eating a ton of nutritional yeast.\u00a0\n<\/p>\n If you’re consuming a lot of nutritional yeast, especially with other supplements to support a vegetarian or vegan diet<\/a>, just make sure you’re not overdoing it.\u00a0Consider speaking with a trusted healthcare provider about your health history and your current regimen of supplements, medications, and fortified foods.<\/p>\n![\"Stephanie](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/07\/StephanieBrownnewheadshot-e5ca9ba2a404491384e9300a7871f190.jpg\")
<\/p>\n