My diet:

Nutritional yeast

No E-numberFlavor enhancersOrigin: Fermented
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Every diet

VeganYes

The flakes are deactivated yeast.

Gluten-freeDepends

Most flakes are grown on molasses and are gluten-free. A yeast grown on barley is not.

HalalYes
KosherYes
KetoYes

A spoon of flakes is mostly protein and fiber.

Low-FODMAPYes
The short answer
Nutritional yeast is deactivated yeast sold as savory flakes. It is vegan. It will not raise bread. B12 in it was added, and it is not the same ingredient as yeast extract.
Generally safe

Fine for most people at normal amounts.

E-numberNone
Comes fromFermented
What it doesFlavor enhancers
Glycemic index—
Daily limitNot set
Also calledNutritional yeast, Nooch

Rules by country

🇺🇸 US FDANot evaluated as an additive
🇪🇺 European UnionNot evaluated as an additive
🇨🇦 Health CanadaNot evaluated as an additive
CaliforniaNo extra rules

Nutritional yeast is a deactivated food yeast, not an E-number and not a baking yeast. It is not the same product as yeast extract, which is the soluble insides of the cell, or as brewer's yeast, which is a by-product of beer. B12 on the label is added. A brand grown on barley would be a gluten problem, and most culinary flakes are grown on beet molasses or cane sugar.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

The flakes taste cheesy and nutty. People sprinkle them on pasta and popcorn. Because the cells are dead, they do not ferment a dough.

Where it comes from: Nutritional yeast is Saccharomyces cerevisiae grown on a sugar medium, then heated so the cells are dead and will not leaven bread. The flakes are the dried cells. Many brands fortify them with vitamin B12, which yeast does not make on its own.

Why it’s in food

  • Adds a cheesy taste without dairy
  • Fortifies a vegan diet when B12 is added
  • Thickens a sauce slightly
  • Seasons popcorn and scrambled tofu

Often found in

Vegan mac and cheesePopcornScrambled tofuGraviesKale chipsSeasoning shakers

Also listed as: Nutritional yeast, Nooch, Savory yeast flakes, Deactivated yeast

Health & gut impact

B12 is addedBenefit

Yeast does not produce vitamin B12. A nutritional-yeast label that lists B12 has been fortified. One that does not, has not.

Vitamin B12 fortification of nutritional yeast

Not a leavening yeastBenefit

The cells are killed by heat before drying. They flavor food and do not make a dough rise.

Process for deactivated nutritional yeast

What can I use instead?

Yeast extract

Ratio: Use much less, because extract is saltier and stronger

Best for: A savory broth note

Brewer's yeast

Ratio: Expect bitterness and check for gluten

Best for: A yeast supplement, not a cheesy flake

Related

More flavor enhancers:

Artificial flavors (Artificial flavoring)Artificial flavor means the aroma was synthesized, not extracted from the food it tastes like. The category is allowed. Vegan, halal and kosher status still depends on the carrier.Use in moderationBrewer's yeastBrewer's yeast is yeast left over from making beer. It is bitter, it may contain barley gluten, and it is not the cheesy flake called nutritional yeast.Use in moderationDiacetyl (Butanedione)Diacetyl is the buttery flavor molecule. The FDA lists it as a GRAS flavor. Breathing the vapor at work has harmed lungs. Eating the trace in a food is the exposure the GRAS rule is about.Use in moderationDisodium Guanylate E627Disodium guanylate (E627) is a savory booster used with MSG. It's usually made from yeast, but can come from fish, so check for a vegan label.Generally safe

Common questions

Is nutritional yeast the same as yeast extract?

No. Extract is the dissolved insides of the cell and tastes like broth. Nutritional yeast is the whole deactivated cell, flaked.

Will it make my sauce rise?

No. The yeast is dead.

Is Nutritional yeast safe?

Generally safe (90/100). Nutritional yeast is a deactivated food yeast, not an E-number and not a baking yeast. It is not the same product as yeast extract, which is the soluble insides of the cell, or as brewer's yeast, which is a by-product of beer. B12 on the label is added. A brand grown on barley would be a gluten problem, and most culinary flakes are grown on beet molasses or cane sugar.

Is Nutritional yeast vegan?

Yes. The flakes are deactivated yeast.

Is Nutritional yeast gluten-free?

Depends. Most flakes are grown on molasses and are gluten-free. A yeast grown on barley is not.

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Scientific sources & regulatory citations
  • Vitamin B12 fortification of nutritional yeast
  • Process for deactivated nutritional yeast