Nutritional Yeast: Cheesy Vegan Flakes Rich in Complete Protein & Vitamin B12

Nutritional yeast is **deactivated *Saccharomyces cerevisiae*** grown on molasses, then heated, dried and flaked. Unlike baker’s yeast, it won’t ferment dough; instead it lends savoury umami.

| | Amount | %DV | |---|---|---| | Calories | 60 kcal | — | | **Protein** | 8 g | 16 % | | **Fiber** | 4 g | 14 % | | Carbohydrate | 5 g | — | | **Vitamin B12** | 17 µg | 708 % | | Folate | 240 µg | 60 % | | Zinc | 2 mg | 18 % | | Selenium | 10 µg | 18 % |

- **Complete protein** with all nine essential amino acids. - Fortified flakes provide a reliable **vitamin B12** source for vegans. - Naturally **gluten-free, soy-free & low-salt** (≈ 35 mg/serve). - Beta-glucan and mannan fibers may support immune health.

- Contains **tyramine & purines**—may trigger migraines or gout flare in sensitive individuals. - B vitamin levels vary by brand; check label if relying on B12. - Strong umami can overpower delicate dishes—start with 1 tsp.

- Sprinkle on popcorn, pasta or avocado toast. - Blend into **vegan “cheese” sauce** with cashews & potatoes. - Swap for Parmesan in pesto. - Stir into mashed potatoes or risotto for nutty depth.

Keep flakes in an **airtight jar** away from heat & light; best flavour ≤ 12 months. Refrigeration extends potency of B-vitamins.

Yeast is grown on agricultural by-products in closed vats—**low land, water & carbon footprint** compared with animal cheese.

✔︎ 8 g complete protein & huge B12 boost ✔︎ Savoury, dairy-free flavour enhancer ✖︎ Moderate if prone to migraines or gout.