Nutritional Yeast
Serving size: 2 tbsp (16g)
Why Eat Nutritional Yeast?
Nutritional yeast is a vegan B12 powerhouse, providing an incredible 346% of your daily B12 per serving—making it the best plant-based source of this critical nutrient. It also delivers 80% of your daily folate and has a naturally savory, cheese-like umami flavor.
Nutritional Yeast contains 38.5x more thiamin per serving than Red Bell Pepper.
At a Glance
Nutrient Fingerprint
Nutritional Yeast's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Thiamin (% DV) vs similar Others
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreNutrient Profile
Showing all tracked nutrients in Nutritional Yeast per serving (2 tbsp (16g)), grouped by category.
606 mcg per serving
0.08 mcg per serving
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Nutritional Yeast
Storage & Selection Tips
How to Select
Choose fortified nutritional yeast (check for B12 on the label). Flakes are most versatile; powder dissolves more easily into sauces.
How to Store
Store in an airtight container in a cool, dark place. Keep away from moisture and heat.
Shelf Life
Nutritional yeast lasts 1-2 years if stored properly in a sealed container.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Nutritional Yeast Appears in These Nutrient Guides
Magnesium
7% DV per serving
Iron
3% DV per serving
Calcium
1% DV per serving
Zinc
6% DV per serving
Folate
152% DV per serving
Vitamin B12
3% DV per serving
Choline
2% DV per serving
Fiber
4% DV per serving
Potassium
7% DV per serving
Selenium
8% DV per serving
Phosphorus
1% DV per serving
Thiamin (Vitamin B1)
308% DV per serving
Riboflavin (Vitamin B2)
215% DV per serving
Niacin (Vitamin B3)
125% DV per serving
Pantothenic Acid (Vitamin B5)
14% DV per serving
Protein
8% DV per serving
Sodium
24% DV per serving
Similar Foods (Others)
Compare Nutritional Yeast
See how Nutritional Yeast stacks up against another food, nutrient by nutrient.
Nutritional Yeast Supports These Goals
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See how Nutritional Yeast fits into a complete whole-food nutrition plan. Our free tool builds a personalized food stack based on your supplement goals.
Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.