Nutritional Yeast Overview
Nutritional yeast is a deactivated yeast packed with complete protein, B vitamins (including B12 in fortified versions), and immune-supporting beta-glucans. Popular in vegan diets for its cheese-like flavor, it provides exceptional nutrition with trace minerals and antioxidants. Nutritional yeast supports energy, immunity, and healthy skin.
Why Nutritional Yeast Helps With Weight Loss
Successful weight loss isn't about deprivation—it's about choosing foods that satisfy hunger, provide essential nutrients, and support your metabolism. The best weight loss foods are nutrient-dense, meaning they deliver maximum nutrition per calorie.
Nutritional Yeast Nutrition Facts
Per 16g (2 tablespoons)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 60 | — |
| Protein | 8g | 16% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | 4g | 14% |
| Sugar | g | — |
| Total Fat | g | 0% |
| zinc | 2mg | % |
| vitaminB2 | 9.7mg | % |
| vitaminB12 | 8mcg | % |
| vitaminB6 | 12mg | % |
| vitaminB1 | 9.6mg | % |
| vitaminB3 | 56mg | % |
Key Nutrients in Nutritional Yeast for Weight Loss
Fiber
4gSupports weight loss by providing essential fiber
Protein
8gSupports weight loss by providing essential protein
Best Ways to Eat Nutritional Yeast for Weight Loss
- Sprinkle on popcorn for cheesy flavor
- Mix into mashed potatoes or pasta
- Add to soups and sauces for umami
- Make vegan cheese sauce with cashews
- Blend into smoothies for B vitamins
- Use as parmesan cheese alternative
Pro Tip:
For sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day. This allows for steady fat loss while preserving muscle mass and energy levels.
Nutritional Yeast Health Benefits
- Complete protein with all 9 essential amino acids (8g per 2 tbsp)
- Fortified versions provide 100%+ DV vitamin B12
- Exceptional B-vitamin complex for energy
- Contains beta-glucans for immune support
- Provides trace minerals including zinc and selenium
- Rich in antioxidants including glutathione
- Low calorie, high nutrition (60 calories per 2 tbsp)
- Cheese-like flavor perfect for vegan diets
Important Considerations
- May trigger migraines in sensitive individuals
- Contains tyramine - avoid with MAOIs
- Yeast allergies possible though uncommon
- High in fiber - may cause bloating initially
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