In Europe and the United States, over 60% of protein consumed is of animal origin. In China, while most protein sources are plant-based, the country remains the world’s largest meat consumer, representing 28% of global consumption in 2023.(1).
For our health and that of the planet, experts recommend rebalancing our diet with a ratio of animal proteins to plant proteins of at least 50/50. In this context, nutritional yeast is a perfect, innovative alternative to animal proteins. It’s rich in quality protein, ecologically sound and tasty. What are the nutritional and health benefits of yeast? How should it be used and consumed? This article answers all your questions about this complete nutritional source.
Protein yeast: a nutritional nugget
Nutritional yeast, obtained from the Saccharomyces cerevisiae yeast strain, is renowned for its complete nutritional profile. In fact, it provides a range of nutrients such as non-animal proteins, fiber, vitamins and minerals that contribute to the proper functioning of the human body.
The nutritional composition of yeast offers many specific advantages and health benefits:
- High natural content of complete proteins, as it provides all essential amino acids. Proteins are essential for the manufacture, maintenance, renewal and functioning of body tissues.
- An excellent source of dietary fiber beneficial to digestion and intestinal health, including β-glucans with immune system-activating potential(2).
- An essential source of B vitamins, which have an impact on immunity, the nervous system and energy production.
- Rich in minerals such as magnesium, phosphorus and potassium, and trace elements such as zinc, iron and copper, which play an important role in many bodily functions.
- Low fat and salt content.
To meet specific needs, nutritional yeast can be enriched with:
- Vitamin B12, essential for normal energy metabolism and immune system function. However, humans are unable to synthesize it, and it is rarely found in plant sources.
- Vitamin B9, involved in cell growth and renewal. Its presence in sufficient quantities is particularly important during the first weeks of pregnancy.
- Selenium, a nutrient that contributes to a healthy immune system and has antioxidant properties.
- Zinc, a trace element that helps boost immunity and protect cells against oxidative stress.
How to consume and use nutritional yeast to benefit from its protein content?
Nutritional yeast is an excellent culinary ingredient, ideal for boosting the nutritional value of your daily diet and pleasantly enhancing the flavour of your dishes and snacks.
Nutritional yeast is available in powder or flake form, as well as in crisp-textured crips. It has a light aroma of hazelnut and parmesan, adding a surprisingly delicious umami (Japanese for savory) flavor to the foods and beverages to which it is added.
Practical to use and easy to store, you’ll be amazed at the many ways it can be prepared:
- Add it to vinaigrettes, sauces, soups and drinks, as it dissolves easily in liquids;
- Sprinkle directly onto a wide variety of foods and dishes: salads, pasta, rice or other starches, mashed potatoes, popcorn, snacks, fish, meat or vegan alternatives, scrambled eggs, desserts and sweet products (cake, cookies).
Finally, you can use nutritional crisp yeast as the new healthy crouton in soups and salads. It can also be incorporated into muesli and granola or health bars.
Discover a delicious vegetarian recipe for an aperitif.
Nutritional yeast versus other plant protein sources
A comparison of the nutritional value of nutritional yeast with other plant protein sources highlights the exceptional specific qualities of yeast.
Nutritional analysis of nutritional yeast compared to vegetable proteins from legumes such as lentils or cereal products such as bread, clearly shows the notable advantages of nutritional yeast, namely:
- Complete proteins with a particularly high protein concentration.
- High in dietary fiber.
|
Yeast |
Cooked lentils / Pulses |
Bread, baguette / Cereal products |
|
| Protein |
40.4 |
9 |
8.2 |
| Lipids |
4.5 |
0.38 |
1.4 |
| Of which saturated fatty acids |
0.7 |
0.053 |
0.45 |
| Carbohydrates |
21.8 |
12.2 |
58.3 |
| Fibers |
22.5 |
7.9 |
2.7 |
Nutritional values in grams per 100 grams of food (Ciqual )
The Dietary Guidelines for Americans recommends consuming 0.80 g/kg/day of protein. So, if you weigh 70 kg, for example, you’ll need to eat 56 g of protein a day.
Did you know? 2 tablespoons of nutritional yeast provide 8 g of protein, equivalent to 400 g of potatoes, 40 g of meat, 48 g of fish or 40 g of cheese.
The benefits of protein yeast for vegan and non-vegan diets
The benefits of enriched protein yeast for vegan diets
The impressive high-quality protein content of Nutritional Yeast and the rich vitamin B12 content of Enriched Yeast are two valuable assets for people on a vegan diet. Unlike other plant-based proteins, yeast provides complete proteins containing all the essential amino acids the body is unable to produce. Richness in vitamin B12 is also essential, as vitamin B12 is mainly found in foods of animal origin and rarely in plants.
Yeast also provides zinc, magnesium, copper and iron, minerals and trace elements that can sometimes be lacking in vegan diets.
Benefits for non-vegan diets
Nutritional yeast with its nutritional profile and versatility is perfect for any type of diet.
It is also ideal when an increase in protein intake is recommended:
- in growing adolescents;
- in senior citizens aged 65 and over, to compensate for the reduced efficiency of physiological functions;
- for athletes seeking to increase muscle mass and optimize performance and recovery;
- for people who want to lose weight. The high protein and fiber content helps reduce cravings, prolongs the feeling of fullness after meals and helps maintain muscle mass.
Finally, nutritional yeast is a great alternative source of protein. It is beneficial for all those who want to eat a healthy, balanced diet and stay healthy. It’s a key ally in improving the overall nutritional quality of any diet, while adding delicious flavor to a wide variety of dishes and beverages.
