Nutritional Yeast
Overview
Nutritional yeast, especially fortified varieties, provides B12, B6, and nicotinamide riboside (NAD+ precursor), helping close vegan nutrient gaps. 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.
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 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% |
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
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
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
- Fortified nutritional yeast (B12, B6) helps narrow vegan nutrient gaps
- Precision sourcing of functional plant foods such as Mankai duckweed (iron, B12), soy/soy lecithin (choline), and fortified nutritional yeast (B12, B6)
- Targets foods providing essential brain supporting vitamins: D (UV-exposed mushrooms; fortified plant milks/yogurts), B12 (fortified plant milks, nutritional yeast)
- Nicotinamide Riboside: Dairy milk, whey protein, yeast-containing foods (e.g., sourdough bread)