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Vegan nutritional yeast Calories
Protein and B-vitamin source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (small) of Vegan nutritional yeast (8 g) has 26 calories. That works out to 325 calories per 100 g. It contains 2.9 g of carbs, 3.9 g of protein, 0.4 g of fat and 1.8 g of fiber. Its 10 µg of B12 covers 417% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Vegan nutritional yeast Nutrition Facts
Selected: 1 tablespoon (small) · 8 g
26
KCAL / 8G
Carbs
2.9g
· 1% DV
Protein
3.9g
· 8% DV
Fat
0.4g
· 1% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 51% · Fat 11%
Vegan nutritional yeast nutrition facts table · 1 tablespoon (small) (8 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 1.8 g | 6% |
| Protein | 3.9 g | 8% |
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.
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How Many Calories in 1 Small Tablespoon of Vegan nutritional yeast?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (small) | 8 g | 26 kcal |
| 1 teaspoon (small) | 3 g | 10 kcal |
| 1 serving (medium) | 10 g | 33 kcal |
| 0.25 cup (quarter) | 15 g | 49 kcal |
| 2 tablespoon (double) | 16 g | 52 kcal |
| 3 tablespoon (triple) | 24 g | 78 kcal |
| ½ cup (half) | 30 g | 98 kcal |
| 100 g | 100 g | 325 kcal |
Calculated from 325 calories per 100 g.
Frequently Asked Questions About Vegan nutritional yeast
What is vegan nutritional yeast?
Vegan nutritional yeast is inactive, dried yeast, usually sold as flakes or powder and used as a seasoning. It does not make bread rise like baking yeast. Some products are fortified with vitamins, while others are not, so their nutrient content can differ.
How do you use vegan nutritional yeast?
Sprinkle vegan nutritional yeast over pasta, popcorn, roasted vegetables, or salads, or stir it into soups and sauces. Its savory, slightly cheesy taste adds seasoning. Start with a small amount, then add more to suit the dish and your taste.
What does vegan nutritional yeast taste like?
Vegan nutritional yeast tastes savory and umami-rich, often with a mild cheesy or nutty note. It does not taste exactly like Parmesan, but it can add a similar savory quality to pasta, popcorn, and vegetables. Flavor varies between brands.
Does vegan nutritional yeast contain vitamin B12?
Vegan nutritional yeast contains vitamin B12 only when the manufacturer adds it; unfortified products are not a reliable B12 source. Check the package’s nutrition information for the specific product, especially if you are choosing it as a source of this vitamin.
Can vegan nutritional yeast replace Parmesan?
Vegan nutritional yeast can add a Parmesan-like savory flavor, but it is not a direct replacement for Parmesan. Sprinkle it on pasta or vegetables, or mix it into sauces; it will not melt or provide the same texture as cheese.
Is vegan nutritional yeast the same as brewer’s yeast?
No. Vegan nutritional yeast is an inactive seasoning, while brewer’s yeast is associated with beer production and often has a more bitter taste. They are not interchangeable in every recipe, and their nutrient profiles can differ by product.
Can you cook vegan nutritional yeast?
Yes, you can stir vegan nutritional yeast into soups and sauces or add it to vegetables while cooking. It can also be sprinkled on food before serving. Heating it does not make it active or cause dough to rise.
Is vegan nutritional yeast inactive?
Yes, vegan nutritional yeast is inactive, so it cannot leaven bread or other dough. Use active dry or fresh yeast when a recipe needs dough to rise; use nutritional yeast for its savory flavor instead.
How should you store vegan nutritional yeast after opening?
Store vegan nutritional yeast tightly sealed in a cool, dry place. Keeping moisture out helps prevent clumping and preserve its quality. Follow the package directions if they specify different storage conditions, and use a clean, dry spoon when serving it.
Can you eat vegan nutritional yeast without cooking it?
Yes, vegan nutritional yeast is ready to eat and can be sprinkled directly onto popcorn, salads, or finished dishes. It does not need cooking before use; add it to taste, since different brands can vary in saltiness and flavor.
Vegan nutritional yeast Vitamins & Minerals
Vitamins
B12
10µg · 417% DV
B1
2mg · 167% DV
B2
1.6mg · 123% DV
B6
1.6mg · 94% DV
Minerals
Phosphorus
112mg · 16% DV
Zinc
0.64mg · 6% DV
Manganese
0.1mg · 4% DV
Copper
0.04mg · 4% DV
Potassium ⭐
136mg · 4% DV
Sodium
4mg · 0% DV
Vegan nutritional yeast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan nutritional yeast
To burn the 26 calories in 1 tablespoon (small) (8 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 Vegan nutritional yeast?
Vegan nutritional yeast is inactive yeast, usually sold as small flakes or a powder and used as a savoury seasoning. Its nutty, savoury flavour has a faintly cheesy quality, making it a popular way to add depth to plant-based dishes. B-vitamin content can vary by product, so check the label if that matters to you.
Sprinkle it over pasta, popcorn, salads or roasted vegetables, or stir it into soups and sauces. It is protein-rich, with 49 g of protein per 100 g, though a typical serving is much smaller. Add it near the end of cooking or at the table to keep its flavour distinct; it pairs especially well with garlic, lemon and olive oil.
How Nutritious Is Vegan nutritional yeast?
Nutrient density
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 Vegan nutritional yeast 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 Vegan nutritional yeast Contain Allergens?
No known major allergens
Which Diets Is Vegan nutritional yeast 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
Vegan nutritional yeast Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.