What is the difference between yeast and nutritional yeast?

How these two yeasts are made and used

It’s likely that the recipe will call for active dry yeast if you’re baking bread or another type of baked good. According to The Spruce Eats, active dry yeast “requires dissolving in a warm liquid to activate it.” Emphasis on the word “warm,” though. Anything hotter than 110 degrees Fahrenheit will actually kill it. Say hello to the replica Olive Garden breadsticks if you’re looking for a recipe to use up that active dry yeast that’s been sitting in your refrigerator or cabinet.

According to Bon Appétit, nutritional yeast is a “dead” yeast that is typically used to add a creamy texture and cheese-like flavor to foods like pasta and popcorn. Additionally, nutritional yeast doesn’t need to be proofed before use because it isn’t live, according to The Spruce Eats, making it a low-maintenance ingredient. The majority of the time, you can simply use it as-is in dishes like mac and cheese or to create a savory, vegan-friendly cashew cheese.

Yeast is a one-celled fungus. Dry yeast feeds on sugar and starch to produce alcohol and carbon dioxide bubbles, which causes dough to rise when it is active. The package of active, dry yeast contains dormant yeast that can be easily activated by adding warm water and occasionally a little sugar. The same organism—nutritional yeast—has undergone a high-temperature heating process, rendering it inactive. It is available in health food stores in the form of crumbles or flakes.

Vegans and vegetarians frequently eat nutritional yeast to get their daily dose of vitamin B12, which is primarily found in meat and poultry. B12 is not naturally present in nutritional yeast, but many producers fortify it. Therefore, check the label to make sure you’re getting a fortified variety if B12 is the reason you’re consuming nutritional yeast. Active, dry yeast has only trace amounts of B12.

Active dry yeast cannot be consumed directly from the package because it will continue to grow in your digestive system and deplete your body of nutrients. Nutritional yeast has been deactivated so it won’t grow inside of you, which may improve your nutritional status. Toss it into pasta, sprinkle it on popcorn, or stir it into a vegan “cheese” sauce straight from the container.

Nutritional yeast and active dry yeast are not interchangeable ingredients. Despite the fact that both names contain “yeast,” their similarities end there. Deactivated yeast called nutritional yeast is used to thicken sauces and replicate the flavor of parmesan cheese, especially by vegans. In order to activate the yeast and cause it to rise, active, dry yeast is typically used in breads. Although you could add nutritional yeast to your daily diet to improve it, active dry yeast cannot be used in place of such a supplement.

Only when using active, dry yeast in a recipe for cooked dough can you benefit from its nutrients. Approximately 5 grams of protein, 5 grams of carbohydrates, and 3 grams of fiber are found in one tablespoon, which yields one to two loaves of bread. Additionally, it provides trace amounts of potassium, calcium, and B vitamins, but their effects on your nutritional status are negligible when they are distributed throughout an entire loaf of bread. However, nutritional yeast is typically consumed one tablespoon at a time or more. 6 grams of protein, 5 grams of carbohydrates, and 3 grams of fiber are all present in 12 grams, or 1 tablespoon.

More on the Vitamins and Minerals

Let’s examine some of the specific advantages provided in more detail:

Low glycemic. Contains no added sugar and is a low carbohydrate, high fiber food meaning it’s digested slowly with little effect on blood sugar levels.

Full spectrum of B vitamins. Important for many processes in the body. They help to convert food into fuel to keep us energized and while many of them work together they each play their own role in our health as well, from healthy skin and hairs, to working as antioxidants, to their role in mood, sleep and brain health, B vitamins are key nutrients for optimal health.

Good source of zinc. Optimizes the metabolism of carbohydrates which is important in maintaining stable blood sugar levesl, supports overall energy and immune health.

Source of magnesium. Important in heart health and supports digestive health, a healthy metabolism, strong bones and hundreds of other reactions in the body.

A complete protein. Contains all essential amino acids with 8 grams of protein per 2 tablespoon serving, making it a complete protein. Amino acids are the building blocks of proteins that support every aspect of our physical and mental health, provides energy and supports healthy skin, hair, eyes and muscle.

Thiamine. Used in combination with B vitamins to help regulate functions of the cardiovascular and digestive systems. Thiamine is used in nearly every cell in the body and supports healthy energy levels and healthy metabolism.

Fiber. Important for a healthy gut and functioning digestive system and blood sugar regulation. Nutritional yeast packs 4 grams of fiber per serving.

Source of chromium. Important for maintaining healthy blood sugar levels.

Although nutritional yeast is a good source of B12, it doesn’t naturally have any. The majority of nutritional yeast is processed with B12 fortification, though not all of it is. If you want that, check the label before buying. But regardless, it still contains B12 that your body can utilize, making it a nutritious food that vegans and vegetarians should regularly consume.

Vegans and vegetarians are susceptible to B12 deficiency, especially if prioritizing a balanced, plant-based diet is not done. It can be recognized by signs like exhaustion, dizziness, shortness of breath, nerve problems like numbness or tingling, and vision issues.

The essential nutrient vitamin B12 promotes healthy skin, hair, and nails, as well as reducing fatigue, supporting a healthy digestive system, and regulating the central nervous system.

Even though nutritional yeast and other fortified foods can be a good source of B12, I would still recommend taking a sublingual vitamin B12 supplement if you don’t eat animal products. Liquid, sublingual B12 enters the bloodstream directly and doesn’t have to be digested making it easily absorbed. There are a number of good brands available. I like Garden of Life Liquid B12 Spray.

In my vegan nutrition guide, you can learn more about B12 and other nutrients to take into account for a plant-based diet.

Nutritional Yeast vs. Brewers Yeast – Dr. Berg