Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Nutritional Yeast Flakes Calories
Rich in vitamin B12, high in protein and fiber, vegan-friendly
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Nutritional Yeast Flakes (10 g) has 35 calories. That works out to 350 calories per 100 g. It contains 3.4 g of carbs, 4.8 g of protein, 0.4 g of fat and 2.2 g of fiber. Its 4 mg of B1 covers 333% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Nutritional Yeast Flakes Nutrition Facts
Selected: 2 tablespoon (medium) · 10 g
35
KCAL / 10G
Carbs
3.4g
· 1% DV
Protein
4.8g
· 10% DV
Fat
0.4g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 53% · Fat 10%
Nutritional Yeast Flakes nutrition facts table · 2 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 4.8 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 2 Tablespoons of Nutritional Yeast Flakes?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 10 g | 35 kcal |
| 1 teaspoon (small) | 2 g | 7 kcal |
| 1 tablespoon (small) | 5 g | 18 kcal |
| 1 serving (medium) | 10 g | 35 kcal |
| 3 tablespoon (large) | 15 g | 53 kcal |
| 1 pack (medium) | 50 g | 175 kcal |
| 1 cup (large) | 80 g | 280 kcal |
| 100 g | 100 g | 350 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Nutritional Yeast Flakes
What are Nutritional Yeast Flakes?
Nutritional Yeast Flakes are made from yeast that is grown, deactivated, and dried into flakes. They add savory flavor but do not make dough rise, because the yeast is no longer active; they are a processed food.
What do Nutritional Yeast Flakes taste like?
Nutritional Yeast Flakes taste savory, nutty, and somewhat cheese-like. People often use them to add a cheesy flavor to popcorn, pasta, or vegetables, though the exact taste varies between products.
How do you use Nutritional Yeast Flakes?
Sprinkle Nutritional Yeast Flakes over pasta, popcorn, salads, or roasted vegetables, or stir them into soups and sauces. For a smooth sauce, whisk them in gradually; adding them near the end of cooking helps preserve their flavor.
Are Nutritional Yeast Flakes a reliable source of vitamin B12?
Only Nutritional Yeast Flakes fortified with vitamin B12 provide it in meaningful amounts; yeast does not reliably supply B12 on its own. If you use them as a B12 source, choose a fortified product and follow its serving information.
Can Nutritional Yeast Flakes replace Parmesan cheese?
Nutritional Yeast Flakes can replace some of Parmesan’s savory, cheesy flavor, especially on pasta or popcorn, but they do not melt or behave like cheese. For a closer topping, combine them with ground nuts and a little salt.
Are Nutritional Yeast Flakes the same as brewer’s yeast?
No, Nutritional Yeast Flakes are sold mainly as a savory seasoning, while brewer’s yeast comes from beer production and often tastes more bitter. They are different products, and their flavor and nutrient content can differ.
Can you cook Nutritional Yeast Flakes?
Yes, you can cook Nutritional Yeast Flakes in sauces and soups, but prolonged high heat may reduce some added vitamins, including B12. Stirring them in near the end or sprinkling them on just before serving is a practical option.
Do Nutritional Yeast Flakes make food taste like cheese?
Yes, Nutritional Yeast Flakes can give food a savory, cheese-like taste, but they do not taste exactly like dairy cheese. Their flavor works especially well in pasta sauces, popcorn seasoning, and plant-based toppings.
How should you store Nutritional Yeast Flakes after opening?
Keep Nutritional Yeast Flakes in a tightly sealed container in a cool, dry place. Moisture can make the flakes clump and heat can dull their flavor, so store them away from the stove and damp kitchen areas.
Can eating too many Nutritional Yeast Flakes cause side effects?
Yes, a large amount of Nutritional Yeast Flakes may cause bloating or other digestive discomfort, particularly if you are not used to high-fiber foods. Some products also contain added salt, so using a heavy hand can make a dish saltier.
Nutritional Yeast Flakes Vitamins & Minerals
Vitamins
B1
4mg · 333% DV
B12
8µg · 333% DV
B3
23mg · 144% DV
B2
1.8mg · 138% DV
Minerals
Phosphorus
97mg · 14% DV
Zinc
0.5mg · 5% DV
Potassium ⭐
100mg · 3% DV
Copper
0.02mg · 2% DV
Sodium
3mg · 0% DV
Nutritional Yeast Flakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nutritional Yeast Flakes
To burn the 35 calories in 2 tablespoon (medium) (10 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Nutritional Yeast Flakes?
Nutritional yeast flakes are made from yeast that has been grown and then deactivated, so they add flavour but do not make dough rise. Their savoury, slightly nutty taste is often compared with cheese. They are popular in vegan cooking and are sprinkled over pasta, popcorn, soups, salads and roasted vegetables; they can also be stirred into sauces for a richer, savoury note.
They provide protein and fibre, and some products are fortified with vitamin B12, so check the label if you are choosing them for that nutrient. Their cheesy flavour makes them a handy option when you want a dairy-free topping. Start with a small sprinkle and adjust the salt in the dish to suit.
How Nutritious Is Nutritional Yeast Flakes?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Nutritional Yeast Flakes Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Nutritional Yeast Flakes Contain Allergens?
No known major allergens
Which Diets Is Nutritional Yeast Flakes Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Nutritional Yeast Flakes Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
Compare Nutritional Yeast Flakes
Foods Similar to Nutritional Yeast Flakes
Have another question about Nutritional Yeast Flakes?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.