Nutritional yeast has become a pantry staple for vegans and food enthusiasts alike, celebrated for its unique cheesy flavor and impressive nutritional profile. Often called “nooch,” this versatile ingredient can elevate a wide range of dishes, from popcorn to pasta sauces. But what exactly is nutritional yeast, and why is it gaining so much popularity? Let’s delve into the details of this fascinating food product.
Nutritional Yeast Explained
Nutritional yeast is derived from Saccharomyces cerevisiae, the same species of yeast used in baking bread and brewing beer. However, unlike its counterparts, nutritional yeast is intentionally deactivated through a heating process. This inactivation prevents it from leavening bread or fermenting beer, and importantly, removes the bitter taste associated with brewer’s yeast, leaving behind a pleasant savory flavor (1). It’s this unique flavor profile, often described as cheesy, nutty, and umami-rich, that makes nutritional yeast a sought-after ingredient, particularly in vegan and vegetarian cooking.
Nutritional Yeast Compared to Baker’s and Brewer’s Yeast
While all three yeasts originate from Saccharomyces cerevisiae, they are distinct products with different applications and flavors:
- Baker’s Yeast: This is the active yeast used to make bread rise. It’s alive and ferments sugars, producing carbon dioxide that creates the light and airy texture of bread. Baker’s yeast is killed during baking, contributing a subtle earthy, “yeasty” flavor to the final product.
- Brewer’s Yeast: Used in beer brewing, brewer’s yeast ferments sugars into alcohol. The leftover dead yeast cells from brewing can be consumed as a dietary supplement, but it’s known for its very bitter taste, making it less palatable as a food ingredient.
- Nutritional Yeast: Specifically cultivated as a food product, nutritional yeast is deactivated to halt fermentation. This process eliminates the bitterness and unlocks its savory flavor. It’s used in cooking as a seasoning or flavor enhancer, celebrated for its cheesy and umami notes.
Fortified vs. Unfortified Nutritional Yeast
During the production of nutritional yeast, S. cerevisiae cells are grown on a sugar-rich medium like molasses for several days. After fermentation, the yeast is deactivated with heat, harvested, washed, dried, and then crumbled or flaked for packaging. You’ll typically find two main types of nutritional yeast available:
- Unfortified Nutritional Yeast: This type contains only the vitamins and minerals naturally produced by the yeast as it grows. It doesn’t have any added synthetic nutrients.
- Fortified Nutritional Yeast: The more common variety, fortified nutritional yeast has synthetic vitamins, often B vitamins like B12, added during manufacturing to enhance its nutritional content. These added vitamins will be listed in the ingredient list.
Fortified nutritional yeast is often preferred because it offers a more significant boost of nutrients, particularly B vitamins, which can be harder to obtain in plant-based diets.
Nutritional yeast is sold in flakes, granules, or powder form and has a light yellow color. You can usually find it in the spice or condiment aisle of grocery stores, health food stores, or in bulk bins. It’s naturally low in sodium and calories, fat-free, sugar-free, gluten-free, and completely vegan, fitting into almost any dietary pattern.
In Summary: Nutritional yeast is a deactivated yeast with a savory, cheesy flavor, popular in vegan cooking. Available in fortified and unfortified forms, it’s a versatile and nutritious addition to many dishes.
