Sorry Parm, I'm Sprinkling Nutritional Yeast Over Everything

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."

If you have ever ordered plant-based pasta at a restaurant, there's a good chance you have had nutritional yeast. (It may have been sprinkled on top of your pasta dish, looking a li'l like grated Parmesan). And if you have ever whipped up homemade vegan mac and cheese, then you have definitely tried this ingredient.

Nutritional yeast, a.k.a. “nooch,” is found in stores in either a flake or powder form, and often gluten-free, as well as dairy-free and 100% plant-based. Recently, it has gained mainstream status as vegan and veganish diets increased in popularity.

“Plant-based eating is such a huge trend, and nutritional yeast fits squarely at the center of this movement,” says Samantha Cassetty, RD, nutrition and wellness expert and contributor to Sugar Shock.

The ingredient works as a vegan cheese substitute, meaning it “adds a cheesy flavor to foods,” explains Cassetty. “So for those scaling back on cheese, it's a recipe staple.”

Just one tablespoon packs a flavor punch—instantly upping the delish factor of pastas, popcorn, soups, or whatever you sprinkle it on. But in addition to packing loads of flavor, the stuff is also dang nutritious.

If you've got questions about this whole eating yeast thing, you're not the only one.

Meet the experts: Samantha Cassetty, RD, nutrition and wellness expert; Alissa Rumsey, RD, dietitian and owner of Alissa Rumsey Nutrition and Wellness; Sonya Angelone, RD, dietitian and spokeswoman for the Academy of Nutrition and Dietetics; Kelli McGrane, RD, dietitian and advisor for Lose It; Elizabeth Hurley, RD.

What is nutritional yeast?

Yes, nutritional yeast is actually yeast. Specifically, it's a species of the fungus called Saccharomyces cerevisiae, says Alissa Rumsey, RD, dietitian and owner of Alissa Rumsey Nutrition and Wellness.

However, it's not the same as the type of yeast you use to bake bread. That type of yeast is "activated" (a.k.a. alive), whereas the cells in nutritional yeast are deactivated (dead).

Nutritional yeast is made by culturing a strain of yeast in a medium, like molasses or sugarcane, for several days, says Sonya Angelone, RD, dietitian and spokeswoman for the Academy of Nutrition and Dietetics.

The yeast is then deactivated with heat (a.k.a. pasteurized), harvested, washed, dried, and packaged. Typically, it's also fortified with nutrients—namely B vitamins—found in animal products, which is good news for anyone swapping nutritional yeast in for cheese, says Cassetty. The final product has nutty, umami flavor that mimics Parmesan.

You can find nutritional yeast in most grocery stores these days, not just health stores. It usually comes in either powder or flake form, so you can sprinkle it on just about anything, adds Kelli McGrane, RD, dietitian and advisor for Lose It!.

Is nutritional yeast healthy?

While every brand of nutritional yeast differs from one another slightly, most share similar nutritional stats.

Here's a breakdown of the nutrition for a two-tablespoon serving of Bragg Nutritional Yeast, a super-popular brand with over 26,000 Amazon reviews:

• Calories: 40

• Fat: 0 g

• Sodium: 20 mg

• Carbohydrates: 3 g

• Fiber: 2 g

• Sugar: 0 g

• Protein: 5 g

Bragg's nutritional yeast, like many (including Bob's Red Mill), is also fortified with a whole slew of B vitamins, including vitamin B12. “If vitamin B12 is added, it is a good source of B12,” Angelone says. “Even when not fortified, though, it is a significant source of other B vitamins and some trace minerals.”

That serving of Bragg nutritional yeast, for example, provides:

• 630 percent of your daily vitamin B12 needs

• 90 percent of your daily folate needs

• 420 percent of your daily vitamin B6 needs

It also offers a bit of iron (6 percent of your daily recommended value), plus potassium. But what does all of this mean for you necessarily? Let's dive into the health benefits:

What are the benefits of nutritional yeast?

Thanks to its impressive nutritional label, this cheesy stuff can benefit plant-eaters and omnivores alike.

1. It promises complete protein.

Most sources of plant-based proteins are "incomplete" proteins—a.k.a. they don't contain all nine essential amino acids that animal proteins do. But nutritional yeast is one of the few vegan options that does qualify as a complete protein, according to dietitian Elizabeth Hurley, RD.

2. It offers some fiber.

While the equivalent amount of grated Parm would tout zero grams of fiber (according to the USDA), nutritional yeast contains about four grams per serving. In addition to helping you feel full, fiber also promotes digestive health, says Hurley.

3. It provides much-needed vitamin B12.

Nutritional yeast is packed with vitamins, including vitamin B12. This nutrient is a big deal for producing red blood cells and maintaining a healthy nervous system—and deficiency can put you at risk for anemia.

Since we typically get B12 from animal products like eggs, meat, fish, and dairy, vegans and vegetarians often fall short, says Palinksi-Wade. That's where nutritional yeast comes in: Just one serving every couple of days can help animal-free eaters meet their needs.

4. It could help lower your cholesterol.

“Nutritional yeast contains beta-glucan, a type of fiber that has been shown to help reduce cholesterol levels,” says McGrane.

Known for its heart-health benefits, beta-glucan is also found in certain whole grains, like oats and barley.

5. It's packed with antioxidants.

According to McGrane, nutritional yeast has a high concentration of antioxidants, particularly glutathione, “which is essential for protecting cells against damage and eliminating toxins from the body.”

Having enough glutathione in your system becomes increasingly important as you age and your production of the antioxidant declines.

6. It can stabilize blood sugar levels.

Since nutritional yeast is a low-glycemic food, it can help you regulate blood sugar levels. That means fewer cravings, better energy levels and sleep, and a lower risk of metabolic disease.

Does nutritional yeast have any downsides?

“Nutritional yeast can be a healthful addition to an otherwise healthy, plant-focused diet, but it isn’t a magic bullet," says Cassetty. “There’s a big difference between sprinkling nutritional yeast on sautéed greens versus using it to make a vegan mac and cheese, which could be loaded with refined grains and would therefore be less healthy.”

Since nutritional yeast also contains a fair amount of fiber, it can trigger gas and bloating in some sensitive people when consumed in excess, Angelone says.

And, of course, if you’re allergic or sensitive to yeast, this cheesy seasoning is a no-go, adds Rumsey.

How to use nutritional yeast.

While you can sprinkle on popcorn and chips for a cheesy punch, this ingredient can come in clutch for upping the flavor of veggies. Angelone says, “It's delicious in mashed cauliflower or potatoes.” She also likes adding it to scrambled eggs or tofu.

If you really want to get creative, you can even combine nutritional yeast with other ingredients (like soaked cashews) to make a plant-based “cheese” sauce, Cassetty says.

Check out a few of the WH test kitchen's favorite ways to cook with this ingredient:

Nutritional Yeast Flakes

Nutritional Yeast Flakes

Nutritional Yeast

Large Flake Yeast

The bottom line: Nutritional yeast is a healthy vegan source of protein, fiber, and B vitamins. Its cheesy flavor makes it a great addition to all sorts of dishes, like pasta, mashed potatoes, and more.

I may never know how ingredients go from being forgotten and designated to the back of the pantry to trendy superfoods, but, hey, if it means sudden boosts of energy and magical powers, I’m in.

One of the ingredients that’s achieved front-of-pantry-hero-status in recent years, is nutritional yeast (uhh...delicious?) Well, actually, it kind of is.

Nutritional yeast, or “nooch” as the cool kids call it, is a species of the fungus Saccharomyces cerevisiae. It’s flavorful additive that “can be used as a thickener for sauces and can be used by vegans as a nutrition source as well as a vegan replacement for cheese,” according to Erin Palinski-Wade, RD, author of 2 Day Diabetes Diet, thanks to its nutty and umami profile.

Unlike activated yeast used to bake bread, the cells in nutritional yeast are deactivated (a.k.a. dead), making it an ideal supplement with its own unique set of perks. And because of the way it’s “washed, pasteurized, dried, and then crumbled,” nutritional yeast has a powdery (and sometimes flaky) texture that you can sprinkle on just about anything, according to Kelli McGrane, RD, for Lose It!, who recommends tossing a few tablespoons onto pasta, popcorn, and soup for a dose of these benefits:

You Might Also Like

• Jennifer Garner Swears By This Retinol Eye Cream

• These New Kicks Will Help You Smash Your Cross-Training Goals