Nutritional yeast
Categories
| Macros | per 100 g |
|---|---|
| Calories | 334 kcal |
| Protein | 40.4 g |
| Fat | 4.5 g |
| Carbs | 21.8 g |
Nutritional yeast is a deactivated form of Saccharomyces cerevisiae, sold as flakes or powder and used primarily as a seasoning rather than a leavening agent. It is a staple in plant-based cooking, commonly sprinkled over pasta, popcorn and salads or stirred into sauces to add a savoury, cheese-like flavour. Per 100 g, it provides 334 kcal, 40.4 g of protein, 4.5 g of fat, 21.8 g of carbohydrates and a notable 22.5 g of dietary fibre. It is exceptionally rich in folate at 697 mcg per 100 g, alongside 18.5 mg of niacin and 11.6 mg of thiamin. On the mineral side, it delivers 1,700 mg of potassium, 1,100 mg of phosphorus and 150 mg of magnesium per 100 g. No glycemic index data is available. Suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free and keto dietary patterns.
How many calories in nutritional yeast?
Nutritional yeast contains 334 kcal per 100 g. A typical serving is around 10–15 g (roughly one to two tablespoons), which works out to approximately 33–50 kcal.
How much folate is in nutritional yeast?
Nutritional yeast provides 697 mcg of folate per 100 g, which is a very high amount relative to most common foods. Even a single tablespoon serving contributes a meaningful portion of daily folate needs.
Is nutritional yeast keto-friendly?
Nutritional yeast is listed as keto-compatible, largely because its 22.5 g of fibre per 100 g offsets much of its 21.8 g of total carbohydrates, resulting in a low net carb figure. Typical serving sizes of 10–15 g keep the carbohydrate contribution very small.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 334 kcal |
| Protein | 40.4 g |
| Fat | 4.5 g |
| Carbs | 21.8 g |
| Sugars | 2.5 g |
| Fiber | 22.5 g |
| Starch | 3.7 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.70 g |
| Monounsaturated | 2.1 g |
| Polyunsaturated | 0.010 g |
| Trans | 0 g |
| Omega-3 | 0.021 g |
| Omega-6 | 0.019 g |
| Cholesterol | 0.70 mg |
| Minerals | Amount |
|---|---|
| Calcium | 130 mg |
| Iron | 4.1 mg |
| Magnesium | 150 mg |
| Phosphorus | 1100 mg |
| Potassium | 1700 mg |
| Sodium | 141 mg |
| Zinc | 8.4 mg |
| Copper | 0.39 mg |
| Manganese | 0.89 mg |
| Selenium | 20.0 mcg |
| Iodine | 20.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 5.0 mcg |
| Retinol | 21.0 mcg |
| Vitamin C | 0.50 mg |
| Vitamin D | 0.25 mcg |
| Vitamin E | 0.098 mg |
| Vitamin K | 0.80 mcg |
| Thiamin (B1) | 11.6 mg |
| Riboflavin (B2) | 1.0 mg |
| Niacin (B3) | 18.5 mg |
| Pantothenic acid (B5) | 5.1 mg |
| Vitamin B6 | 0.88 mg |
| Folate (B9) | 697 mcg |
| Vitamin B12 | 0.34 mcg |
