Nutritional yeast — commonly called nooch — is deactivated Saccharomyces cerevisiae grown on a glucose medium, then heat-killed and dried into flakes or powder. It is not brewer’s yeast and it is not active baking yeast. The deactivation process is what makes it shelf-stable and gives it a distinctive cheesy, nutty, savory flavor that works as a finishing ingredient on almost anything.

On this site, nooch appears in 20 recipes. It goes on egg white scrambles, roasted vegetables, chickpeas, cauliflower, flatbreads, and into sauces. It is the single most efficient way to add B12, folate, zinc, and selenium to a meal without adding meaningful calories.

Nutrition per Serving

A standard serving of nutritional yeast is 2 tablespoons (approximately 16 grams). That delivers:

  • Vitamin B12: 7.8 mcg (325% DV) — the highest food-form B12 available outside of animal products
  • Folate: 240 mcg (60% DV)
  • Zinc: 2.8 mg (25% DV)
  • Selenium: 14 mcg (25% DV)
  • Protein: 8 g — complete protein with all nine essential amino acids
  • Fiber: 4 g
  • Calories: 60

The B12 in fortified nutritional yeast is cyanocobalamin, which the body converts to the active forms methylcobalamin and adenosylcobalamin. Absorption rates from fortified nutritional yeast are well-documented and comparable to supplemental B12. For anyone following a calorie-restricted protocol with reduced meat intake, this is the most practical B12 insurance available in food form.

Why Nooch Matters for CRON

The CRON framework tracks micronutrient density per calorie. Nutritional yeast scores exceptionally well on this metric. Sixty calories delivers more than 3 times the daily B12 requirement, over half the daily folate, and a quarter of the daily zinc and selenium. No other single ingredient on this site matches that breadth of coverage at that caloric cost.

B12 deficiency is one of the most common nutritional gaps in calorie-restricted and plant-forward diets. Folate deficiency compounds the problem — both are required for methylation, red blood cell formation, and neurological function. Nooch addresses both simultaneously.

Zinc and selenium are less discussed but equally important. Zinc supports immune function and testosterone production — relevant for the men over 40 audience this site serves. Selenium is required for thyroid hormone conversion and acts as a cofactor for glutathione peroxidase, one of the body’s primary antioxidant enzymes.

For more on where nooch fits in the full ingredient framework, see the Walford Ingredient Legend.

How to Use Nutritional Yeast

Nooch requires zero preparation. Open the bag, sprinkle, eat.

  • Egg whites: The most common pairing on this site. A tablespoon on scrambled egg whites adds flavor and B12 that egg whites lack.
  • Roasted vegetables: Sprinkle on broccoli, cauliflower, zucchini, or fennel after roasting. The residual heat helps the flakes adhere.
  • Chickpeas: Toss air-fried or roasted chickpeas with nooch for a cheesy, crunchy snack.
  • Flatbreads and pizza: Use as a parmesan substitute on cottage cheese flatbread or cast iron skillet pizza.
  • Sauces: Blend into cremas or dressings for a vegan-friendly umami boost.

Store in a cool, dry place. Sealed, it keeps for over a year. Once opened, a resealable bag or airtight container is sufficient.

Where to Buy

Anthony’s Premium Nutritional Yeast Flakes is the brand used across this site. Non-fortified versions exist — make sure you buy fortified if B12 is the goal. Anthony’s is fortified, non-GMO, and the 1-pound bag lasts 6-8 weeks of daily use. Available at health food stores, Trader Joe’s, and most large grocery chains.

Recipes with Nutritional Yeast

See the full CRON Pantry for all Walford ingredients.