If you’ve been exploring the world of plant-based eating or looking for healthy, flavorful additions to your meals, you might have come across non-fortified nutritional yeast. This versatile ingredient is gaining popularity for good reasons. In this blog post, we’ll delve into what non-fortified nutritional yeast is, its health benefits, and how you can incorporate it into your cooking.

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What Is Nutritional Yeast?

Many people say nutritional yeast tastes a bit cheesy. While it doesn’t taste cheesy to me exactly, I guess it depends on your taste buds. However, it does have that salty umami flavor that can satisfy cheese cravings.

Contrary to active yeast, the one that allows the bread to rise, nutritional yeast is an inactive yeast, which has been heated. It is known as “pure”, and is obtained from a micro-organism, the Saccharomyces cerevisiae fungus, which is grown on sugar cane or beet molasses.

Nutritional yeast is sometimes enriched with chromium, selenium, which allows it to be particularly well absorbed by the body. It is sold in the form of powder or pale yellow flakes.

Types of Nutritional Yeast

There are two types of nutritional yeast: Non-fortified and fortified.

  • Non-fortified: This type of yeast does not contain added vitamins or minerals. It contains only the ones that are naturally produced by the yeast cells as they grow.
  • Fortified: This type of yeast contains synthetic vitamins added during the manufacturing process to increase the nutrient content. If vitamins have been added to the yeast, they will be included in the product Ingredient.

Where To Buy Nutritional Yeast Flakes?

Nutritional yeast is available in flake, granules, or powder form. It is available in health food stores and many common grocery stores. However, It is necessary to taste different brands to find the one you like.

It often comes in flakes that can be ground into a fine yellow powder. If it is a powder instead of flakes, the quantity required should be halved according to the recipe.

You can purchase nutritional yeast flakes online on Amazon.

Sari Foods Nutritional Yeast is a plant-based superfood packed with essential nutrients like B vitamins, protein, and fiber. Unlike many nutritional yeast products that are fortified with synthetic vitamins, ours is entirely natural and unfortified, ensuring it’s 100% whole food-based and naturally occurring. This yeast blend provides a complete, bioavailable, and vegan source of 18 amino acids and various minerals, including iron and zinc.

It is particularly rich in B vitamins, such as B1, B3, B5, and B6, which are essential for overall health. With its delicious, salty, creamy, and nutty cheese-like flavor, it’s a versatile addition to numerous dishes, from popcorn seasoning to pasta toppings or vegan parmesan. Low in calories, fat, and sodium, our nutritional yeast is also dairy-free, gluten-free, and MSG-free, making it a tasty and healthy choice for any meal or snack!

fortified nutritional yeast flakes in a wooden bowl

Nutritional Yeast Benefits for Vegans

Nutritional yeast is rich in nutrients! It is an excellent source of protein, fiber, and amino acids. It is also high in vitamin B12, which makes it a popular ingredient for vegans, as it is difficult to obtain this vitamin without consuming animal foods. Therefore, it is a great seasoning for people who follow a diet without meat, eggs, or dairy products.

Health Benefits of Nutritional Yeast Flakes

Nutritional yeast flakes are a versatile food that works with almost any type of diet or eating style. It is low in sodium and calories by nature, also fat-free, and sugar-free, gluten-free, and vegan. Here are some of its benefits.

  • A typical serving of non-fortified nutritional yeast provides:
    • Protein: Around 4 grams per tablespoon
    • Fiber: Approximately 2 grams per tablespoon
    • B vitamins: Naturally present, though not as concentrated as in fortified versions


  • It contains two main carbohydrates: alpha-mannan and beta-glucan, which can increase immunity and reduce the frequency of infections by pathogenic bacteria such as E. coli and Salmonella, according to animal studies, as well as reduce tumor formation in mice. In addition, beta-glucan can help reduce cholesterol levels.

Why I Prefer Non-Fortified Nutritional Yeast:

When it comes to enhancing the flavor and nutritional profile of my meals, non-fortified nutritional yeast is my go-to choice. Here’s why I prefer this natural, unfortified option over its fortified counterpart:

Natural and Whole Food-Based

Non-fortified nutritional yeast is entirely natural and free from synthetic additives. Unlike fortified versions, which have synthetic vitamins added, non-fortified nutritional yeast retains all its nutrients in their natural, whole food state. This ensures that what I’m consuming is 100% derived from its natural source, without any artificial enhancements. For those who prioritize whole foods and clean eating, this makes a significant difference.

Rich in Essential Nutrients

Despite not being fortified, non-fortified nutritional yeast is still a powerhouse of nutrition. It’s naturally rich in B vitamins, including B1, B3, B5, and B6, which are essential for energy production, brain function, and overall health. Additionally, it provides a complete, bioavailable source of protein with all nine essential amino acids, making it an excellent choice for vegans and vegetarians.

Contains Beneficial Minerals

Non-fortified nutritional yeast is also a good source of important minerals like iron and zinc. These minerals play crucial roles in immune function, oxygen transport, and wound healing. Having them in a naturally occurring form means they are more easily absorbed and utilized by the body.

Delicious and Versatile

One of the standout features of non-fortified nutritional yeast is its flavor. It has a delicious, salty, creamy, and nutty cheese-like taste that can elevate a wide variety of dishes. I love using it as a seasoning on popcorn, a topping for pasta, or even as a key ingredient in vegan parmesan. Its versatility in the kitchen is unmatched, making it a staple in my pantry.

Low in Calories, Fat, and Sodium

For those mindful of their calorie, fat, and sodium intake, non-fortified nutritional yeast is an excellent option. It’s naturally low in calories and fat, and contains no added sodium, making it a healthy addition to meals and snacks. This makes it easy to enhance the nutritional value of my diet without compromising on taste or health.

Free from Common Allergens

Non-fortified nutritional yeast is also free from common allergens such as dairy, gluten, and MSG. This makes it suitable for people with dietary restrictions or sensitivities. Knowing that it is safe and healthy for everyone in my family gives me peace of mind and allows me to incorporate it into a wide range of recipes.


Choosing non-fortified nutritional yeast aligns with my commitment to natural, whole food-based nutrition. Its rich nutrient profile, delicious flavor, and versatility make it a standout ingredient in my kitchen. Whether you’re looking to boost your protein intake, add essential vitamins and minerals to your diet, or simply enjoy a tasty and healthy seasoning, non-fortified nutritional yeast is a fantastic choice. I highly recommend giving it a try and experiencing its benefits for yourself

Health Benefits Of Non-Fortified Nutritional Yeast

  • Great protein supplement for athletes

Nutritional yeast contains a lot of protein, so it can be recommended for high-performance athletes, as it helps to improve recovery after exercise. Therefore, it is perfect for vegan or vegetarian athletes.

Within the carbohydrate family, beta-glucans are a type of polysaccharides found in cereals (such as oat flour), algae, yeast, and fungi, which are a great preventive and therapeutic tool thanks to their multiple benefits.

One of the most outstanding properties of beta-glucans is their ability to boost and modulate the immune response. Moreover, the antioxidant properties should not be forgotten either.

  • Helps regulate cholesterol

Beta-glucans help to reduce cholesterol absorption in the intestine (both exogenous and endogenous) and, therefore, help us to regulate blood cholesterol levels.

In addition, some B vitamins also help regulate cholesterol levels and prevent hardening of the arteries.

  • Helps control blood sugar levels

Beta-glucans also help to buffer fluctuations in glucose levels after meals. In other words, they help prevent high blood glucose spikes after eating.

In addition, nutritional yeast also contains chromium, a mineral that enhances the action of insulin and therefore also helps to regulate blood sugar levels. Read More.

non-fortified nutritional yeast on a glass jar on the side on a white background

How to Use Nutritional Yeast Flakes?

Non-fortified nutritional yeast is a fantastic flavor enhancer that can be used in a variety of dishes. Its cheesy, savory taste makes it a popular ingredient in vegan cooking. Here are some ideas to get you started:

  1. Sprinkle it on Popcorn: Add a nutritional boost to your movie night snack by sprinkling non-fortified nutritional yeast on popcorn for a cheesy flavor.
  2. Add to Pasta or Risotto: Stir it into pasta, risotto, or mashed potatoes to give a creamy, cheesy flavor without the dairy.
  3. Blend into Soups and Sauces: Use it to thicken and flavor soups, stews, and sauces.
  4. Vegan Cheese Recipes: Incorporate it into vegan cheese recipes, such as cashew cheese or tofu-based cheese, for that authentic cheesy taste.

Therefore, you can use it just as you use Parmesan Cheese. It can be added to sauces, soups, risottos, salads or hot vegetables, grains, pastas, and more.

There are so many possibilities with this particular ingredient. I’m telling you, it’s crazy!!!!

Recipes With Nutritional Yeast Flakes:

How To Store Non-Fortified Nutritional Yeast?

When selecting non-fortified nutritional yeast, look for organic or non-GMO options to ensure you’re getting a high-quality product. Store it in a cool, dark place in an airtight container to maintain its freshness and flavor.

Storing it in a healthy way is crucial; half-open containers from the store won’t do it. Simple airtight glass containers or freezer bags help keep your nutritional yeast fresh and tasty for a long period.

  1. Measure the amount of yeast you can use in the next month or few weeks. Pour this amount into a top shake container with a lid that can be sealed, such as the type sold with shredded cheese inside. Use a wide-mouth funnel or a rolled sheet of paper to prevent spillage.
  2. Pour the rest of your nutritional yeast into large, airtight, storage containers, preferably glass. Seal the lid. If desired, label the containers with the date Place the containers in a cool, dry place or on a counter away from the sink.
  3. Determine if you will use all of the yeast in the container within six months. If not, you may want to store some of it in the freezer. Pour some of the yeast into freezer bags, empty the air out, and seal the bags. Store the bags in the freezer for later use.
  4. Nutritional yeast has a shelf life of up to two years if stored in an airtight container in a cool, dry place. It will also keep a little longer in the freezer.

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