A standard serving of nutritional yeast, about 1.5 tablespoons (16 grams), contains roughly 60 calories. That makes it a low-calorie seasoning, especially considering how much flavor and nutrition it packs into a small amount. Most of those calories come from protein, not fat or sugar.
Calories by Serving Size
Nutritional yeast is sold as flakes or powder, and serving sizes vary by brand. The USDA lists 60 calories for 16 grams, which works out to about 3.75 calories per gram. Here’s what that looks like in practice:
- 1 tablespoon (about 10g): roughly 40 calories
- 1.5 tablespoons (16g): 60 calories
- 2 tablespoons (about 21g): roughly 80 calories
Since nutritional yeast is light and fluffy, a tablespoon looks generous but weighs very little. You can sprinkle it liberally on popcorn, pasta, or roasted vegetables without making a meaningful dent in your daily calorie budget.
What Those Calories Are Made Of
Nutritional yeast is unusual for a seasoning because it’s genuinely high in protein. A two-tablespoon serving typically delivers 8 to 9 grams of protein, and it’s a complete protein, meaning it contains all nine essential amino acids. It has little to no fat, no cholesterol, and virtually no sodium in its plain form. There’s also a few grams of dietary fiber per serving, which is notable for something you’d use like grated cheese.
Carbohydrates make up a smaller portion of the calories, and most of those carbs come from fiber rather than sugar. This profile makes nutritional yeast popular with people following plant-based, low-fat, or low-sodium diets.
Fortified vs. Unfortified: A Big Difference
The calorie count stays about the same whether you buy fortified or unfortified nutritional yeast, but the vitamin content changes dramatically. Unfortified nutritional yeast is naturally rich in riboflavin (vitamin B2), providing around 180% of the Daily Value in a single serving. It also has a small amount of thiamin and potassium. But it contains no vitamin B12 at all.
Fortified versions, which make up most of what you’ll find at grocery stores, have vitamins added during manufacturing. These can contain very high levels of niacin, vitamin B6, thiamin, riboflavin, folate, and B12. Some fortified brands pack over 300% of the Daily Value for B12 in just two teaspoons. That’s why nutritional yeast became a staple for vegans: it’s one of the few non-animal sources of B12, but only when fortified. If B12 is the reason you’re eating it, check the label to confirm it’s been added.
How It Compares to Parmesan
People often reach for nutritional yeast as a substitute for grated cheese, particularly parmesan. The comparison is favorable on almost every front. Nutritional yeast has no fat, no cholesterol, and no sodium, while a tablespoon of grated parmesan contains about 22 calories, 1.4 grams of fat, and around 75 milligrams of sodium. Calorie-wise the numbers are in a similar range, but nutritional yeast delivers more protein and far more B vitamins per serving, with none of the saturated fat.
The taste isn’t identical. Nutritional yeast has a savory, slightly nutty, umami-rich flavor that approximates cheese but won’t fool anyone expecting the real thing. It works best as its own ingredient rather than a one-to-one swap.
Extra Nutrients Beyond Vitamins
Nutritional yeast is made from a strain of yeast called Saccharomyces cerevisiae, and its cell walls naturally contain compounds called beta-glucans. These are a type of soluble fiber that has been studied for its potential to support immune function and help manage cholesterol levels. The yeast also contains glutathione, an antioxidant your body uses to neutralize harmful molecules and support detoxification processes. These aren’t nutrients you’d typically get from a condiment, which adds to the appeal of sprinkling it on everyday meals.
Who Should Be Cautious
Nutritional yeast contains tyramine, a compound that forms when the amino acid tyrosine breaks down in aged or fermented foods. Tyramine can trigger headaches or migraines in sensitive individuals. The National Headache Foundation lists yeast and yeast extracts among the foods to avoid on a low-tyramine diet. If you experience migraines and have noticed food triggers, nutritional yeast is worth paying attention to.
Nutritional yeast also contains purines, which break down into uric acid. People managing gout or kidney stones related to uric acid may want to limit their intake. For most people, though, the small amounts used as a seasoning are unlikely to cause problems.