Nutritional yeast flakes are a popular ingredient for vegan and vegetarian dishes due to their cheesy flavor and nutritional benefits. One and a half rounded tablespoons (10g) of nutritional yeast flakes consist of approximately 40 calories. But, calorie content alone does not fully depict the nutritional value of this superfood.

Nutritional yeast flakes are an excellent source of protein, fiber, vitamins, and minerals. They are low in fat and carbohydrates and are also gluten-free. These savory flakes are a popular alternative to cheese and are used to add flavor, texture, and nutritional value to various dishes.

In this article, we’ll explore the nutritional content, benefits, and potential risks of incorporating nutritional yeast flakes into your diet.

What are nutritional yeast flakes?

Nutritional yeast flakes are a type of yeast that is deactivated and often fortified with vitamins and minerals. It is grown specifically for use as a food ingredient and has a savory, umami flavor that is often compared to cheese. The flakes are produced by feeding the yeast cells a sugar source, such as molasses, and then harvesting, washing, and drying the cells. Nutritional yeast is typically sold in the form of flakes or a powder and is a popular ingredient for vegetarian and vegan dishes. Despite its name, nutritional yeast is different from the active yeast used for baking or making beer. It cannot be used as a leavening agent or produce alcohol.

Calories Content of Nutritional Yeast Flakes

Nutritional yeast flakes contain approximately 40 calories per one and a half rounded tablespoons (10g). A single tablespoon of nutritional yeast provides about 2 grams of protein, making it a good source of plant-based protein. However, nutritional yeast should not be considered a significant source of calories or protein. Despite its relatively low calorie and protein content, nutritional yeast is packed with vitamins and minerals, making it a healthful addition to any diet.

Macronutrient Composition of Nutritional Yeast Flakes

Nutritional yeast flakes are a nutritionally dense food that provides considerable amounts of protein, fiber, vitamins, and minerals. One and a half rounded tablespoons (10g) of nutritional yeast flakes contains approximately 5 grams of protein, 2 grams of fiber, 0.5 grams of fat, and 1 gram of carbohydrates. Nutritional yeast flakes are also an excellent source of B vitamins, particularly thiamine, riboflavin, and niacin, which are essential for energy production and brain function. Nutritional yeast is also rich in minerals like zinc, magnesium, and selenium, which are important for immune system function and overall health.

Vitamin and Mineral Content of Nutritional Yeast Flakes

Nutritional yeast flakes are a rich source of vitamins and minerals, particularly B vitamins, zinc, and selenium. One and a half rounded tablespoons (10g) of nutritional yeast flakes contains 130% of the recommended daily intake (RDI) of thiamine, 60% of the RDI for riboflavin, and 40% of the RDI for niacin. Nutritional yeast is also a good source of vitamin B6, folate, and vitamin B12 (when fortified). Vitamin B6 is essential for immune function and brain development, while folate is important for fetal development during pregnancy. Vitamin B12 is only found naturally in animal products, but many nutritional yeast products are fortified with this important nutrient. Vitamin B12 is necessary for the formation of red blood cells and DNA, as well as maintaining proper nerve function.

Benefits of Nutritional Yeast Flakes

Nutritional yeast flakes provide an array of health benefits including improved immune function, lower cholesterol levels, and better digestion. The high fiber content of nutritional yeast promotes regularity and digestive health, while the probiotics found in nutritional yeast may help alleviate symptoms of digestive disorders like diarrhea and irritable bowel syndrome (IBS). The high levels of vitamins and minerals found in nutritional yeast also support immune function and overall health. Studies have shown that consuming nutritional yeast can increase natural killer cell activity, which helps protect the body against infection and disease. The B vitamins found in nutritional yeast are also essential for energy production and brain function. Furthermore, the low fat and calorie content of nutritional yeast make it an excellent addition to any weight loss or weight management program. Nutritional yeast can be used as a healthy substitute for cheese, butter, or creamy dressings, providing a savory and cheesy flavor without the added fat and calories.

How to Incorporate Nutritional Yeast Flakes in Your Diet

Nutritional yeast flakes are a versatile ingredient that can add flavor, texture, and nutrition to a variety of dishes. Here are some tips for incorporating nutritional yeast flakes into your diet: -Sprinkle nutritional yeast flakes over popcorn or roasted veggies for a savory and cheesy snack. -Add nutritional yeast flakes to soups or stews for a boost of flavor and nutrition.

Nutritional Yeast Flakes as a Vegan Cheese Alternative

Nutritional yeast flakes are a popular vegan cheese alternative due to their savory, cheesy flavor. Nutritional yeast can be used to make a variety of vegan cheeses, including parmesan, cheddar, and nacho cheese. Here are some recipes to try: -Vegan Parmesan: Mix 1/2 cup nutritional yeast flakes with 1/2 cup raw cashews, 1/2 tsp garlic powder, and 1/2 tsp salt in a food processor until crumbly. -Vegan Cheddar Cheese: Blend 1/2 cup nutritional yeast flakes with 1/2 cup raw cashews, 1/2 cup water, 1/4 cup arrowroot powder, 1 tbsp lemon juice, 1 tsp salt, 1/2 tsp garlic powder, and 1/2 tsp onion powder in a blender until smooth.

Potential Health Risks of Nutritional Yeast Flakes

Nutritional yeast flakes are considered safe for most people to consume. However, there are some potential health risks associated with nutritional yeast consumption. Some people may experience allergic reactions or digestive upset from consuming nutritional yeast. Symptoms of an allergic reaction may include itching, hives, and difficulty breathing. Digestive upset may include bloating, gas, and diarrhea. Nutritional yeast is also high in purines, which can trigger gout flare-ups in some individuals. People with gout should consume nutritional yeast in moderation or avoid it altogether.

How to Store and Preserve Nutritional Yeast Flakes

To preserve the quality and shelf life of nutritional yeast flakes, it is recommended to store them in a cool, dry place, away from direct sunlight. Once opened, nutritional yeast should be stored in an airtight container and kept in the refrigerator. This will help to prevent moisture and maintain the nutritional value of the flakes. Nutritional yeast flakes should be used by the expiration date on the package or within six months of opening.

Frequently Asked Questions about Nutritional Yeast Flakes

-What does nutritional yeast taste like? Nutritional yeast has a savory, umami flavor that is often compared to cheese. -Is nutritional yeast gluten-free? Yes, nutritional yeast is gluten-free and is safe for people with celiac disease or gluten intolerance to consume. -Is nutritional yeast a complete protein? No, nutritional yeast is not a complete protein, as it does not contain all of the essential amino acids. However, it is a good source of plant-based protein.