If you’ve ever heard the term “nooch” and thought it was some kind of new trend, you’re not alone. Nutritional yeast, affectionately nicknamed “nooch,” is a nutrient-packed ingredient gaining popularity among vegans, vegetarians, and health-conscious foodies. With its cheesy, nutty flavor and impressive health benefits (it’s a great natural source of B vitamins), it’s no surprise more people are sprinkling it on everything from popcorn to pasta.

Quick look

• Nutritional yeast, or “nooch,” is a deactivated yeast known for its cheesy, nutty flavor and versatility in cooking.
• Nutritional yeast is rich in B vitamins, amino acids, and antioxidants, supporting energy, immunity, and muscle health.
• Popular uses include sprinkling it on popcorn, blending it into sauces, or adding it as a savory topping for pasta and vegetables.
• You can use it in recipes such as vegan mac and cheese, cheesy kale chips, and savory oatmeal.

What is nutritional yeast?

At first glance, nutritional yeast doesn’t sound appetizing, and its nickname, “nooch,” might not make it any better. But this humble ingredient is a deactivated yeast, often derived from Saccharomyces cerevisiae, loaded with nutrients and flavor. Unlike active yeast used in baking, nutritional yeast doesn’t make dough rise. Instead, it’s pasteurized and dried to deactivate the yeast cells, giving it a flaky or powdery texture perfect for adding a punch of flavor to your favorite dishes. 

Just one teaspoon of nutritional yeast (5 grams) provides:

• 3 grams of protein
• 1 gram of fiber
• 2 grams of carbohydrates
• 10 mg of sodium
• 110 mg of potassium
• 0.3 mg of iron (2% DV)
• 3.2 mg of riboflavin (250% DV)
• 17.5 mg of niacin (110% DV)
• 3.6 mg of vitamin B6 (210% DV)
• 7.5 µg of vitamin B12 (310% DV)

Fortified vs. unfortified nutritional yeast: Which is better?

Fortified nutritional yeast is enriched with additional vitamins and minerals, such as vitamin B12, folic acid, and iron. This makes it particularly beneficial for vegans and vegetarians, as B12 is naturally found in animal products and is essential for red blood cell production and neurological health. However, the added nutrients are synthetic, which some people prefer to avoid.

On the other hand, unfortified nutritional yeast contains only the vitamins and minerals naturally present in the yeast. While it doesn’t provide the same B12 boost as its fortified counterpart, it’s a more natural option for those seeking whole, unprocessed foods. Many prefer unfortified versions to avoid synthetic additives, relying instead on a varied diet to meet their nutritional needs.

Why we love nutritional yeast

1. Excellent source of B vitamins: Nutritional yeast is rich in B vitamins, including B1, B2, B6, and often B12 in fortified versions. These vitamins play a significant role in energy production, helping your body convert food into fuel. They also support brain health and contribute to healthy skin and hair.
2. Complete plant-based protein: As a complete protein, it contains all nine essential amino acids. This makes it an excellent source of plant-based protein for vegans and vegetarians, supporting muscle repair and overall growth.
3. Trace minerals: Nutritional yeast contains zinc, selenium, and magnesium. Zinc helps strengthen the immune system, selenium acts as a powerful antioxidant, and magnesium supports hundreds of biochemical reactions, from muscle function to energy production.
4. Antioxidants: Packed with antioxidants, nutritional yeast helps protect your cells from oxidative stress caused by free radicals. Antioxidants are known to reduce the risk of chronic diseases and improve immunity.
5. Potential cholesterol benefits: Beta-glucan, a type of fiber found in nutritional yeast, has been linked to lowering cholesterol levels and improving cardiovascular health. While research is ongoing, incorporating it into your diet is an easy way to gain several health benefits. 
6. Immune support: Beta-glucans found in nutritional yeast are also known to enhance immune system function by binding to specific receptors on macrophages and dendritic cells, which triggers a cascade of immune responses.
7. Low sodium, low calorie: Nutritional yeast is naturally low in sodium and calories, making it a heart-friendly option for those looking to reduce salt intake. Its savory flavor allows you to enhance the taste of your meals without reaching for the salt shaker.

How to use nutritional yeast

Nutritional yeast is a versatile ingredient that improves the flavor and nutritional value of many dishes. Its savory, cheese-like taste makes it popular for anyone seeking dairy-free alternatives or simply looking to add depth to their meals. Best of all, using nutritional yeast in your cooking is straightforward, and its applications are as varied as your culinary creativity.

Here are some simple ways to use nutritional yeast:

• Use it as a topping to add a cheesy flavor to your popcorn, mashed potatoes, or your favorite pasta
• Use it as a salt alternative to add more of a savory taste to your soups
• Use it to create creamy, dairy-free sauces
• Use it to boost the nutrient content of your scrambled eggs (or tofu)
• Add it to your daily health shakes
• Use it as a thickener for soups and sauces

These simple ways to use nutritional yeast will enhance the flavor of your meals and provide your body with the nutrients it needs to thrive on the job site.

3 nooch recipes to try today

These recipes are the perfect starting point if you’re looking for creative ways to include nooch in your meals. Whether you’re after a quick snack, a protein-packed main, or a comforting soup, these dishes show how versatile nooch can be. Here are three delicious and easy recipes to inspire your next meal:

1. Vegan Cheesy Kale Chips

Transform your fresh kale into a crispy, savory snack by tossing the leaves with nutritional yeast, olive oil, and your favorite spices. Minimalist Baker’s Cheese Kale Chips only take thirty minutes and have a few easy steps to follow. It’s a perfect healthy alternative to chips for movie nights or social gatherings.

2. Creamy Vegan Mac and Cheese

This Vegan Mac and Cheese recipe uses a simple homemade “cheese” powder containing nutritional yeast, garlic powder, onion powder, and a touch of turmeric for color. The powder is mixed with non-dairy milk, vegan butter, and cooked macaroni to create a creamy, cheesy sauce. It’s quick, comforting, and entirely dairy-free.

3. Savory Oatmeal with Nutritional Yeast

Savory oatmeal may sound weird initially, but this spin on a classic breakfast option elevates it to another level. Not only does it come packed with nutrients, but you can also mix and match veggies based on your preference. Combine oats, water, nutritional yeast, kale, mushrooms, tomatoes, turmeric, and a dash of hot sauce, then simmer until thickened. Top with sun-dried tomatoes, chia seeds, or flaxseed meal for added texture and nutrients.

Bottom line

Nutritional yeast is a powerhouse ingredient that combines bold, cheesy flavor with several health benefits. While it may sound strange initially, it’ll be hard to resist once you try it. Whether you’re looking to boost your intake of B vitamins, enjoy a plant-based protein source, or add antioxidants to your diet, nutritional yeast is an easy and versatile choice.

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