Nutritional Yeast

Overview

Nutritional yeast, especially fortified varieties, provides B12, B6, and nicotinamide riboside (NAD+ precursor), helping close vegan nutrient gaps.

Within the BRAIN Diet framework, fortified nutritional yeast (B12, B6) helps narrow vegan nutrient gaps, and precision sourcing of functional plant foods such as Mankai duckweed (iron, B12), soy/soy lecithin (choline), and fortified nutritional yeast (B12, B6) is recommended [1][2].

Key Nutritional Highlights

• Fortified nutritional yeast helps close vitamin B12 gaps in vegan dietary patterns [1]
• B-vitamin–rich yeast products support NAD⁺ and one-carbon cofactor availability [2]
• Nutritional yeast, especially fortified varieties, provides B12, B6, and nicotinamide riboside (NAD+ precursor), helping close vegan nutrient gaps. [1]
• Fortified nutritional yeast (B12, B6) helps narrow vegan nutrient gaps, and precision sourcing of functional plant foods such as Mankai duckweed (iron, B12), soy/soy lecithin (choline), and fortified nutritional yeast (B12, B6) is recomm… [2]
• Nutritional yeast, especially fortified varieties, provides B12, B6, and nicotinamide riboside (NAD+ precursor), helping close vegan nutrient gaps.

Food Context

Synergies

• Part of functional food strategy

Sourcing

• Choose fortified varieties for B12

Preparation

• Can be used as seasoning or supplement
• Important for vegan/vegetarian diets

Essential Amino Acid Profile

Nutritional Yeast contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	185 kcal	—
Protein	23.9 g	—
Total fat	0.9 g	—
Saturated fat	0 g	—
Carbohydrates	20.4 g	—
Fibre	6.5 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	4 mg	22.4%
Zinc	4.2 mg	38.1%
Magnesium	180 mg	42.9%
Selenium	27.6 µg	50.2%
Calcium	67 mg	6.7%
Potassium	2100 mg	61.8%
Choline	65.1 mg	11.8%
Folate	3786 µg	946.5%
Vitamin B12	0 µg	0%
Vitamin B6	0 mg	0%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Yeast extract spread, FDC ID 167717, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

10 substances in this food

Vitamin B12 (Cobalamin)

Methylation; myelin; mitochondrial odd-chain FA metabolism

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

References

[1] Fortified nutritional yeast helps close vitamin B12 gaps in vegan dietary patterns. Pawlak et al. 2013. How prevalent is vitamin B $_\textrm12$ deficiency among vegetarians?

[2] B-vitamin–rich yeast products support NAD⁺ and one-carbon cofactor availability. Pravst et al. 2010. Coenzyme Q10 contents in foods and fortification strategies. Crit Rev Food Sci Nutr