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
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 vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0 mg | 0% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Vitamin B12 | Present — quantity not established * | — |
| Vitamin B6 | Present — quantity not established * | — |
- * Vitamin B12: Nutritional Yeast is tagged for vitamin B12. Fortified products vary by brand; seaweed B12 may include analogues; abbreviated USDA panels may omit cobalamin. True cobalamin quantity is not established here.
- * Vitamin B6: Nutritional Yeast B-vitamin content is typically from fortification and varies by product; USDA SR Legacy has no nutritional-yeast record.
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
2 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
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