How Many Calories in Nutritional Yeast? Nutrition Facts & Macros
100 g of nutritional yeast flakes has 400 calories
Protein 53.3g · Carbs 33.3g · Fat 3.3g
Nutritional yeast is deactivated Saccharomyces cerevisiae yeast, grown on molasses and then heat-dried to kill the cells. Known as "nooch" among vegans, it has a distinctive cheesy, nutty, umami flavor that makes it a popular cheese substitute. Most brands are fortified with B vitamins, including vitamin B12 — making it one of the few reliable plant-based B12 sources. With approximately 53 g of protein per 100 g, nutritional yeast is one of the highest-protein plant foods by calorie.
1674 kJ · per 100g
Calorie Calculator: Nutritional Yeast
100 g Nutritional Yeast contains 400 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (5 g) | 20 kcal | 2.7g | 1.7g | 0.2g |
| 1 serving / 2 tbsp (15 g) | 60 kcal | 8g | 5g | 0.5g |
| 100 g | 400 kcal | 53.3g | 33.3g | 3.3g |
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Nutritional Yeast — Nutrition Facts
| Nutritional Yeast | per 100g |
|---|---|
| Calories | 400 kcal |
| Protein | 53.3 g |
| Fat | 3.33 g |
| Carbs | 33.3 g |
| Fiber | 20 g |
| Sugar | 0 g |
| Sodium | 167 mg |
| Potassium | 2000 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 40 mg |
| Folate | 7200 mcg |
| Water | 0 g |
Source: USDA FoodData Central (FDC ID: 2064505) · Data verified April 2026
Variations
Fortified flakes
400 kcal per 100 g. Fortified with B vitamins. USDA FDC 2064505.
Dietary Perspectives
For Weight Loss
Nutritional yeast is an excellent flavor booster during calorie restriction. A 15 g serving (2 tablespoons) adds only 60 calories while delivering 8 g of complete protein — one of the best protein-to-calorie ratios among plant foods. The 20 g of fiber per 100 g promotes satiety, and the cheesy umami flavor makes low-calorie meals taste richer without adding fat. Sprinkle on salads, roasted vegetables, or use in sauces to add depth without excess calories.
For Athletic Performance
Nutritional yeast offers athletes 53 g of complete protein per 100 g — all nine essential amino acids for muscle recovery. A 15 g serving post-workout adds 8 g protein with only 60 calories. The exceptional B-vitamin profile (thiamin, riboflavin, niacin, B6, folate) supports energy metabolism and red blood cell production. The high zinc content (18 mg per 100 g) supports immune function during heavy training. Mix into protein shakes, post-workout meals, or sprinkle on pasta for a protein-rich, savory boost.
For Keto
Nutritional yeast is excellent for keto. While it has 33 g total carbs per 100 g, 20 g is fiber — so net carbs are only 13 g per 100 g. At a typical 15 g serving (2 tablespoons), you get just 2 g net carbs along with 8 g protein and rich cheesy flavor. It is one of the best ways to add savory depth to keto dishes — sprinkle on cauliflower, zucchini noodles, eggs, or blend into keto cheese sauces. The B-vitamin fortification is especially valuable on keto, where B-vitamin intake can be limited.
Frequently Asked Questions
How many calories are in nutritional yeast?
Nutritional yeast flakes have 400 calories per 100 g. However, typical servings are much smaller — a tablespoon (5 g) has only 20 kcal and a standard 2-tablespoon serving (15 g) has 60 kcal. At these portions, it adds rich cheesy flavor with minimal caloric impact.
Is nutritional yeast healthy?
Yes, nutritional yeast is exceptionally nutrient-dense. It provides about 53 g of complete protein per 100 g, is fortified with B vitamins (including B12 — critical for vegans), and contains 20 g of fiber per 100 g. It is low in fat (3.3 g) and contains no sugar. It is also naturally gluten-free and low in sodium.
How much B12 is in nutritional yeast?
Fortified nutritional yeast is one of the best plant-based sources of vitamin B12. A typical 15 g serving can provide 100-300% of the daily value for B12, depending on the brand. This makes it essential for vegans and vegetarians who otherwise struggle to get adequate B12 from diet alone. Always check the label — unfortified varieties contain no B12.
How do you use nutritional yeast?
Sprinkle nutritional yeast on popcorn, pasta, salads, roasted vegetables, or soups for a cheesy, umami flavor. Blend it into sauces and dressings for a dairy-free cheese substitute. Mix with cashews and garlic for vegan parmesan. Add to scrambled eggs or tofu for extra flavor and protein. Start with 1-2 tablespoons (5-15 g) per serving.
What is the difference between nutritional yeast and brewer's yeast?
Both come from Saccharomyces cerevisiae, but they are processed differently. Nutritional yeast is grown specifically as a food supplement, then deactivated — it has a pleasant cheesy flavor. Brewer's yeast is a byproduct of beer brewing and tastes bitter. Nutritional yeast is typically fortified with B vitamins; brewer's yeast is not. Nutritional yeast cannot be used for baking or brewing — it is inactive.
How much protein is in nutritional yeast?
Nutritional yeast contains approximately 53 g of protein per 100 g — one of the highest concentrations among plant foods. A 15 g serving (2 tablespoons) provides about 8 g of protein. It contains all nine essential amino acids, making it a complete protein source — rare for plant-based foods.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nutritional Yeast | 400 | 53.3g | 33.3g | 3.33g |
| Spirulina | g | g | g | |
| Chlorella | g | g | g | |
| Moringa | g | g | g |
per 100g
Nutritional yeast has 400 kcal per 100 g with exceptionally high protein (53.3 g), 20 g fiber, and is fortified with B vitamins including B12. Typical serving: 1-2 tablespoons (5-15 g) sprinkled on food.
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