Looking for a healthy source of B vitamins, protein, fiber, and minerals that doesn’t come from animals? Nutritional yeast and brewer’s yeast are versatile foods—some would say superfoods—that fit the bill
Both nutritional and brewer’s yeasts are a type of fungus. So, like mushrooms, they’re neither plant nor animal. Both are good sources of B vitamins, necessary for efficient metabolism of food and to help us withstand stress, and of minerals, protein, and fiber. Although either one can be taken as a supplement in pills, flakes and powders are the most popular forms, adding a nutritional boost when mixed in juices, smoothies, dressings, sauces, or soups, or sprinkled on salads, cooked vegetables, popcorn—or just about any other food. Nutritional yeast is especially popular as a vegan substitute for grated cheese, such as Parmesan.
Both types of yeast are inactive, meaning they won’t make bread rise or generate a yeast overgrowth in your body. And both are the same species of yeast, Saccharomyces cerevisiae. But in other ways, they differ.
The taste of nutritional yeast is milder, with a nutty, cheesy flavor. Brewer’s yeast is a bit bitter, although the bitterness is reduced in some products. The concentration of vitamins and minerals differs among products, and the yeasts are cultivated on different media.
Nutritional yeast is inactive, meaning it won’t make bread rise or cause yeast overgrowth in the body.
How Yeasts Are Grown
Brewer’s yeast is traditionally a byproduct of the beer-making process, in which case it’s cultivated on malted barley or other grains, which produces some bitterness. However, some brewer’s yeasts are “primary grown,” meaning they are cultivated specifically for use as a dietary supplement, and may be grown on the same types of media as nutritional yeast.
Nutritional yeast is never a brewery by-product, and is typically grown on molasses from either sugar beets or cane sugar. Much of the sugar beet harvest in the U.S. is genetically modified, but nutritional yeasts grown on non-GMO versions are available, and some are organic.
B Vitamins and Other Nutrients
Both types of yeast contain similar amounts of protein, fiber, and a very small amount of fat—around 7 grams of protein, 4 grams of fiber, and 1 gram of fat in a 60-calorie serving. Brewer’s yeast naturally contains chromium, whereas nutritional yeast does not. In other ways, the exact concentration of B vitamins and minerals varies from one product to another. Although the yeasts naturally contain all the B vitamins, additional amounts are sometimes added, in which case B vitamins are listed as separate ingredients on the label.
How to Decipher B-Vitamin Content
Product labels typically list amounts of each B vitamin as “%DV,” meaning a percent of Daily Value, the FDA’s rough estimate of the basic amount of each vitamin required by an average adult. These are approximations to prevent a deficiency, and many nutritional professionals recommend higher amounts for optimum health.
As a guide, these are the Daily Values for each B vitamin. The %DV would be a percentage of these quantities:
Daily Values (DV)
|B1 (thiamine)||1.5 mg|
|B2 (riboflavin)||1.7 mg|
|B3 (niacin)||20 mg|
|B6 (pyridoxine)||2 mg|
|B7 (biotin)||300 mcg|
|B5 (pantothenic acid)||10 mg|
|B12 (cobalamin)||6 mcg|
Nutritional & Brewer’s Yeast Recipes
Holistic chef and nutritional educator Shelley Alexander, author of Deliciously Holistic, favors nutritional yeast for its taste. “You can put it in pasta sauces or sprinkle it on top,” she says. Or, try some of her recipes:
- ½ cup organic corn kernels, popped
- ¼ cup nutritional yeast
- 2 Tbs. grass-fed butter
- For a vegan version, use a plant oil such as coconut.
- For an extra kick, season with chipotle powder or cayenne pepper.
- Melt butter, stir in nutritional yeast, and pour over top of popcorn.
- ½ cup raw cashews
- 2 Tbs. coconut oil or extra-virgin olive oil
- ½ cup nutritional yeast
- 1 Tbs. water
- Himalayan pink salt and pepper to taste
- 1 large bunch of kale (about 1 lb.)
- Preheat oven to 300˚F. In food processor or high-powered blender, process the cashews and oil into a smooth paste. Add water, nutritional yeast, and salt and pepper, and pulse a few times to mix well without overprocessing the yeast.
- Strip leaves off kale, and discard stems. Tear leaves into chip-sized pieces, and place in large bowl.
- Add seasoning mixture, and massage into leaves with your hands, coating them thoroughly. If the mixture is too thick, thin it with a little water or lemon juice.
- Line baking sheet with parchment paper, and spread out chips. Bake 20–30 minutes, until dry and crispy, but still green. Or use a dehydrator (200˚F for 1–2 hours).
For more holistic recipes and tips, visit aharmonyhealing.com
Gluten warning: Brewer’s yeast that is a by-product of beer is not a gluten-free food.
Nutritional Yeast and Brewer’s Yeast Products
NOW Foods Nutritional Yeast Flakes
Solgar Brewer’s Yeast Powder
Bluebonnet Nutrition Super Earth Brewer’s Yeast