Plant-based foods › Fortified nutritional yeast
Nutritional yeast on a plant-based diet
Fortified nutritional yeast is one of the few plant foods that reliably supplies vitamin B12, along with protein and a savoury, cheesy flavour. The key word is fortified: check the label says it contains B12, because plain nutritional yeast has none.
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When fortified, nutritional yeast is a genuinely useful B12 source and adds protein and a moreish umami note to cooking. It is deactivated yeast, so it does not froth or leaven; it is purely a savoury seasoning.
How to get the most from it
Stir it into scrambles, sauces, soups and pasta, or sprinkle over popcorn and roast vegetables. Because B12 absorption is limited per dose, most people still pair fortified foods with a B12 supplement for peace of mind.
Fortified nutritional yeast nutrition
| Nutrient | Per 2 tbsp (16g) | % of RNI |
|---|---|---|
| Vitamin B12 | 4µg | 267% |
| Protein | 8g | 18% |
Per-serving figures from the Plentish dataset (source: label). % of RNI uses the adult UK reference intake.
What it covers on your watch-list
Recipes with Fortified nutritional yeast
- Turmeric tofu scramble (Plus)
Common questions
Does nutritional yeast contain B12?
Only if it is fortified. Check the label for added B12; unfortified nutritional yeast contains none. Fortified versions are a useful source, but many people also take a supplement.
Is nutritional yeast a complete protein?
It is a good protein source and contains all the essential amino acids, though you would eat it in small amounts as a seasoning rather than a main protein.