Nutritional yeast, or “nooch” as some refer to it, is a nutty, cheesy yellow powder made from deactivated yeast (not the kind you bake with) that was grown on mixtures of cane and beet molasses. It is popular among vegetarians and vegans because of it’s flavor as well as it’s nutrient content. It is the only reliable food source of vitamin B12, a nutrient otherwise lacking in a vegan diet. It is also high in other B vitamins, is a complete protein, naturally low in sodium and fat and high in fiber. Pretty impressive so far, eh?
If you’ve never tried it, don’t be put off by it’s smell (it reminds me of fish food). It has a unique, cheesy flavor and is often used as a cheese substitute. Other popular uses is as a topping for popcorn, garlic bread, in mashed and fried potatoes, as well as putting it into scrambled tofu or eggs.
Check out the “Parmesan” sprinkles I made with it a few days ago. This is by far my favorite way to use “nooch”!
Nutritional yeast is sold in flakes or powder form (I have the powder form in the photos) and can be found in most natural food sections of your grocery store, or in the bulk section of health food stores. And of course, online. Anything is available online.
Check out the stats of this nutritional powerhouse:
Nutritional Yeast Flakes
Serving size: 2 tablespoons (16g)
- Calories: 130
- Calories from fat: 0
- Total fat: <1 g
- Total Carbohydrate: 7 g (2%)
- Dietary Fiber: 3.9g (16%)
- Sugars 1 g
- Protein 8 g (17%)
- Potassium 320mg (9%)
- Calcium (1%)
- Iron (4%)
- Thiamin (B1) (640%)
- Niacin (280%)
- Riboflavin (B2) (565%)
- Vitamin B6 (480%)
- Vitamin B12 (133%)
- Folic Acid (60%)
- Biotin (7%)
- Pantothenic Acid (10%)
- Phosphorus (17%)
- Magnesium (5%)
- Zinc (21%)
- Selenium (32%)
- Copper (6%)
- Manganese (5%)
- Molybdenum (9%)
Wow, right?
My husband always calls it “fish food”, too!
It is great stuff.
When I lived in Peru for a year the only thing I really craved and missed that I couldn’t get was nut yeast. Luckily we had quite a few visitors from the State come down and they brought me stashes! It is so tasty and fills such an important gap in a plant based diet.
Lily had “Mac and Yease” at the vegan restaurant last week, I had no idea what it was made with, but it tasted great! Now I have the answer!