Nutrition for Nutritional Yeast

Calories, Protein, Vitamins and More


image of nutritional yeast source

Nutritional Yeast Nutrition Summary

One tablespoon of nutritional yeast (12 grams or 0.42 oz) contains 39 calories and 4.9 grams of protein. Nutritional yeast consist of 5% water, 41% carbohydrates, 40% protein, and 8% fat.

Nutritional yeast is an excellent source of many nutrients, including dietary fiber, protein, potassium, thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid, folate and Vitamin B12. It also contains significant amounts of phosphorus and zinc.

In one tablespoon of nutritional yeast:

  • Calories: 39
  • Protein: 4.9 g
  • Dietary fiber: 3.2 g
  • Fat: 0.9 g, (Saturated: 0.1 g)
  • Sodium: 6.1 mg
There is no significant amounts of sugar or cholesterol in nutritional yeast.

See the Nutritional Yeast Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Leavening agents, yeast, baker's, active dry.

Calories in Nutritional Yeast

Nutritional yeast has 39 calories per tablespoon or 325 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

41 percent of calories in nutritional yeast are from carbohydrates, 41% of calories are from protein and 17% of calories are from fat.

Calories from Carbs

A good portion, or 41% of the calories in nutritional yeast are from carbohydrates. The carbs in nutritional yeast are mostly in the form of dietary fiber (100%). An excellent high-fiber food, a single tablespoon of nutritional yeast contains 13% of recommended daily values or 3.2 grams of dietary fiber.

  • Dietary fiber: 3.2 g
There is no significant amounts of sugar or starch in nutritional yeast.

Calories from Fat

About 17% the calories in nutritional yeast are from fat. Nutritional yeast has a moderate amount of total fat, with 0.9 grams per tablespoon. It also is cholestrol free. Most of the fat in nutritional yeast are healthier unsaturated fats:

  • Total fat: 0.9 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: 0.5 g
There is no significant amounts of cholestrol or polyunsaturated fat in nutritional yeast.

Calories Similar to Nutritional Yeast

Some other fungi with similar calories to nutritional yeast by weight:

Protein in Nutritional Yeast

An excellent source of protein, a single tablespoon of nutritional yeast contains 10% of recommended daily values or 4.9 grams of protein. In addition, nutritional yeast is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 4.85 g
  • Tryptophan: 0.06 g
  • Threonine: 0.24 g
  • Isoleucine: 0.23 g
  • Leucine: 0.35 g
  • Lysine: 0.39 g
  • Methionine: 0.07 g
  • Phenylalanine: 0.21 g
  • Valine: 0.28 g
  • Histidine: 0.11 g

Protein Similar to Nutritional Yeast

Some other fungi with similar amounts of protein to nutritional yeast by weight:

Vitamins and Minerals in Nutritional Yeast

An good source of many nutrients, nutritional yeast contains abundant amounts of potassium, thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12. In fact, a single tablespoon of nutritional yeast contains 120% of recommended daily values or 1.3 mg of thiamin. Also an excellent source of potassium, a single tablespoon of nutritional yeast contains 5% of recommended daily values or 114.6 mg of potassium.

Vitamins in nutritional yeast (1 tbsp):
  • Thiamin: 1.3 mg
  • Riboflavin: 0.5 mg
  • Niacin: 4.8 mg
  • Vitamin b6: 0.2 mg
  • Vitamin c: < 0.1 mg
  • Folate: 280.8 ug
  • Vitamin b12: 1.4 ug
  • Vitamin k: < 0.1 ug
Minerals in nutritional yeast (1 tbsp):
  • Calcium: 3.6 mg
  • Potassium: 114.6 mg
  • Iron: 0.3 mg
  • Magnesium: 6.5 mg
  • Zinc: 1 mg
  • Selenium: 0.9 ug
  • Phosphorus: 76.4 mg
  • Copper: 0.1 mg
  • Manganese: < 0.1 mg
  • Choline: 3.8 mg
There is no significant amounts of vitamin a, pantothenic acid or vitamin e in nutritional yeast.

Nutritional Yeast Nutrition Chart

Nutritional Yeast:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Nutritional Yeast in Cooking

Nutritional yeast is not too common in recipes, although it does star in quite a few. Most recipes call for one or two tablespoons of nutritional yeast.

Friends and Relatives of Nutritional Yeast

Foods commonly cooked with nutritional yeast:


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