Nutritional Yeast Flakes Overview
Nutritional yeast is deactivated yeast grown specifically for nutrition, providing complete protein with all essential amino acids, exceptional B-vitamin content especially B12 for vegans, and savory cheese-like umami flavor.
Why Nutritional Yeast Flakes Helps With Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
Nutritional Yeast Flakes Nutrition Facts
Per 16g (2 tablespoons (16g) nutritional yeast flakes)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 60 | — |
| Protein | 8g | 16% |
| Total Carbohydrates | 5g | 2% |
| Dietary Fiber | 4g | 14% |
| Sugar | g | — |
| Total Fat | g | 0% |
| vitaminB2 | 9.7mg | 999.99% |
| vitaminB12 | 24µg | 999.99% |
| folate | 240µg | 60% |
| vitaminB6 | 12mg | 999.99% |
| vitaminB1 | 9.6mg | 999.99% |
| vitaminB3 | 56mg | 350% |
Key Nutrients in Nutritional Yeast Flakes for Muscle Building
Protein
8gSupports muscle building by providing essential protein
Best Ways to Eat Nutritional Yeast Flakes for Muscle Building
- Sprinkle on popcorn, pasta, or salads for cheesy, nutty flavor
- Blend into cashew cheese sauce or vegan mac and cheese
- Mix into mashed potatoes, scrambled tofu, or roasted vegetables
- Add to soups, stews, or gravies for umami depth and B-vitamins
Pro Tip:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
Nutritional Yeast Flakes Health Benefits
- Complete protein with 8g per 2 tbsp and all 9 essential amino acids
- Fortified with B12 (24µg per 2 tbsp = 1000% DV) essential for vegans
- Rich in B-complex vitamins for energy metabolism and nervous system function
- Beta-glucans support immune function and may lower cholesterol
Important Considerations
- May cause facial flushing or skin rashes in people sensitive to yeast
- High in purines—limit intake if you have gout or kidney stones
- Very high in B-vitamins—excessive intake may cause temporary side effects
- Not suitable for people with yeast allergies or Crohn's disease in some cases
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