The Core Calorie Count
Based on data from various food databases and product labels, the average calorie count for 1 tablespoon (around 5–8 grams) of nutritional yeast is roughly 20 to 30 calories. Factors like brand, flake size, and specific fortification levels can cause minor differences. For example, some products list 25 calories for a tablespoon, while others may report slightly more or less for a similar serving size. Regardless of the minor variation, nutritional yeast is a remarkably low-calorie and fat-free ingredient, making it an excellent way to add flavor and nutrients to your meals without significant caloric cost.
The Nutritional Breakdown of a Tablespoon
Beyond its low calorie count, nutritional yeast offers an impressive array of nutrients. A single tablespoon can contain approximately:
- Protein: Around 3 grams, which includes all nine essential amino acids, making it a rare and valuable source of complete plant-based protein.
- Carbohydrates: About 3 grams, a majority of which is dietary fiber.
- Fiber: Around 2 grams, which aids digestion and promotes a feeling of fullness.
- Fat: A negligible amount, typically less than a gram, and it contains no saturated fat or cholesterol.
- Vitamins: A high concentration of B vitamins, especially in fortified varieties, including B1 (Thiamine), B2 (Riboflavin), B6 (Pyridoxine), and B9 (Folate).
Fortified vs. Unfortified Nutritional Yeast
When shopping for nutritional yeast, you'll likely see two main types: fortified and unfortified. The key difference lies in the added nutrients, and this is especially important for those following a vegan or vegetarian diet.
Why Fortification Matters
Fortified nutritional yeast is enriched with additional vitamins and minerals during processing. The most significant addition is often vitamin B12, a nutrient that is not naturally produced by yeast and is critical for red blood cell formation and nervous system function. Since B12 is typically found in animal products, fortified nutritional yeast is one of the few reliable plant-based sources. For most consumers, the fortified version offers a substantial nutritional boost, providing several hundred percent of the daily value for various B vitamins in just one tablespoon. Unfortified nutritional yeast contains only the nutrients that are naturally produced by the yeast cells. While still healthy, it lacks the concentrated levels of B vitamins, particularly B12.
Beyond Calories: A Powerhouse of Nutrients
Nutritional yeast's benefits extend far beyond its low calorie and high protein content. It's packed with other beneficial compounds that support overall health:
- Antioxidants: Contains powerful antioxidants like zinc, which help combat free radical damage and reduce inflammation.
- Beta-Glucan: A type of soluble fiber found in nutritional yeast that has been shown to potentially lower cholesterol and boost immune function.
- Prebiotics: The beta-glucan fiber also acts as a prebiotic, feeding healthy bacteria in your gut and promoting a healthy microbiome.
Comparison Table: Nutritional Yeast vs. Brewer's Yeast
It's important not to confuse nutritional yeast with brewer's yeast, another yeast-based supplement. While they come from the same Saccharomyces cerevisiae family, their processing, flavor, and primary uses differ significantly.
| Feature | Nutritional Yeast | Brewer's Yeast |
|---|---|---|
| Taste | Savory, cheesy, and nutty | Bitter |
| Processing | Deactivated and dried; used for flavor and nutrients | Byproduct of brewing beer; can be active or inactive |
| Calories | Approx. 25-30 per tbsp | Varies, but often has a different macronutrient breakdown |
| B12 Content | High, especially in fortified versions | Contains B vitamins, but usually not fortified with B12 |
| Primary Use | Seasoning, cheese substitute, sauce thickener | Dietary supplement, often in tablet or powder form |
How to Incorporate Nutritional Yeast into Your Diet
There are countless ways to enjoy the delicious, cheesy flavor of nutritional yeast. Its versatility makes it a perfect addition to a wide range of dishes, adding a salty and savory depth.
Here are some popular uses:
- Sprinkle on Popcorn: A favorite for many, it provides a cheesy dusting to elevate your snack.
- Vegan Cheese Sauce: A foundational ingredient in many plant-based mac and cheese recipes, it creates a rich, creamy sauce.
- Flavor Scrambled Tofu or Eggs: Stir it into scrambled tofu or eggs for a cheesy, umami kick.
- Stir into Soups and Stews: It acts as both a flavor enhancer and a natural thickener.
- Mix into Pesto: Create a vegan pesto by swapping out parmesan cheese for nutritional yeast.
- Top Roasted Vegetables: Sprinkle it over roasted broccoli or cauliflower for added flavor.
- Make Vegan Parmesan: Blend with nuts and garlic powder for a dairy-free parm substitute.
Conclusion
For those wondering how many calories are in 1 tablespoon of nutritional yeast, the answer is a low and healthy average of about 25 calories. But the real story is in its nutrient-rich profile. This low-calorie seasoning provides complete protein, fiber, and a potent dose of B vitamins, especially when fortified. Whether you are vegan, vegetarian, or simply looking to add a healthy, cheesy flavor to your meals, nutritional yeast is an exceptional and versatile ingredient. Its numerous health benefits, from immune support to antioxidant properties, make it a worthy addition to almost any diet. Learn more about nutritional yeast's benefits from the Cleveland Clinic.
Note: While generally safe, some individuals with yeast sensitivities or certain health conditions should consult a doctor before adding it to their diet.
References
- Nutritionix. (2016). Calories in Nutritional Yeast - 1 tbsp.
- Eat This Much. (2025). 1 Tbsp Of Whole Foods Market Nutritional Yeast Nutrition Facts.
- WebMD. (2024). Nutritional Yeast: Is It Good for You?.
- Cleveland Clinic. (2025). 4 Ways Nutritional Yeast Is Good for You.
- Prevention. (2024). 4 Health Benefits of Nutritional Yeast, According to Dietitians.
- Food Network. (2023). What Is Nutritional Yeast?.
- Echemi. (2023). Nutritional yeast vs brewers yeast | Detailed Explanation.
