How many calories are in 4 tablespoons of nutritional yeast?

January 1, 2026 •

3 min read

According to nutritional data from popular brands like Bragg and Red Star, 4 tablespoons of nutritional yeast typically contain 80 calories. This versatile, cheesy-tasting powder is a staple in many plant-based diets, but understanding its caloric density is important for those monitoring their daily intake.

Quick Summary

The calorie count for 4 tablespoons of nutritional yeast can vary slightly by brand, but generally falls around 80 calories. It is a source of plant-based protein, fiber, and B vitamins, including B12 in fortified varieties. The nutrient profile makes it a beneficial addition to many meals.

Key Points

80 Calories Per Serving: 4 tablespoons of nutritional yeast from major brands typically contain around 80 calories.
Fat-Free and Protein-Rich: This serving size provides 0g of fat and a notable 10-11g of plant-based protein.
High in B Vitamins: Fortified nutritional yeast is an excellent source of essential B vitamins, including B12, which is critical for many body functions.
Good Source of Fiber: With 4 grams of fiber per 4-tablespoon serving, it aids in digestive health.
Complete Protein Source: It contains all nine essential amino acids, making it a high-quality protein source, especially for vegans and vegetarians.
Nutrient Fortification Varies: Always check the product label, as some brands fortify their nutritional yeast with more nutrients than others.
Versatile Ingredient: Use it as a low-fat, savory flavor enhancer for a wide variety of dishes, including popcorn, pasta, and sauces.

What is nutritional yeast?

Nutritional yeast, often referred to as 'nooch,' is a deactivated form of yeast, meaning it won't cause dough to rise. It's grown on a sugar-rich medium, such as molasses, and then harvested, washed, and dried with heat to 'kill' the yeast cells. The result is a savory, nutty, or cheesy-flavored flake or powder. Because it is heat-treated, it is not a live culture and does not function like active yeast used for baking.

It is a popular ingredient in vegetarian and vegan cooking due to its ability to impart a cheese-like flavor to dishes, from popcorn to pasta sauces. The key distinction from brewer's yeast is that nutritional yeast is specifically cultivated for human consumption and its nutritional properties.

The calorie breakdown of 4 tablespoons

For those tracking their energy intake, knowing precisely how many calories are in 4 tablespoons of nutritional yeast is essential. While the exact number can differ slightly between manufacturers, there is a consistent range. Both Bragg and Red Star brands, for example, report that 4 tablespoons contain 80 calories.

Let's break down what those calories represent in terms of macronutrients for a typical 4-tablespoon serving:

Protein: Around 10 to 11 grams. This makes nutritional yeast a significant source of plant-based protein.
Carbohydrates: Approximately 6 to 7 grams.
Fat: Zero grams. Nutritional yeast is fat-free, making it an excellent low-fat flavor enhancer.
Fiber: Typically 4 grams. A good dose of dietary fiber aids in digestion and can help with satiety.

It is crucial to note that some nutritional databases may show slightly different values based on average servings or different product formulations. For the most accurate information, always check the label of the specific brand you are using.

Comparison of Nutritional Yeast Brands

Different brands of nutritional yeast may offer slightly varied nutritional profiles, particularly in their fortification of vitamins. This table compares the approximate values for a 4-tablespoon serving of two common brands based on available data.


Nutrient	Bragg Nutritional Yeast	Red Star Nutritional Yeast
Calories	80	80
Protein	10g	11g
Carbohydrates	6g	7g
Fat	0g	0g
Fiber	4g	4g
Sodium	40mg	40mg
Vitamin B12	Fortified	Fortified

The nutritional benefits beyond calories

Beyond its low-calorie, zero-fat profile, nutritional yeast is celebrated for its impressive vitamin and mineral content. Many brands fortify their nutritional yeast, adding key vitamins that are sometimes lacking in plant-based diets, such as Vitamin B12. Unfortified varieties exist, so check the label if this is an important factor for you.

Here are some of the key nutrients you get from a 4-tablespoon serving:

Complete Protein: Nutritional yeast provides a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This is especially beneficial for those on a plant-based diet.
B Vitamins: It is a powerhouse of B vitamins, which are crucial for energy production, metabolism, and nerve function. Fortified versions are exceptionally rich in Riboflavin (B2), Niacin (B3), Vitamin B6, Folate (B9), and Vitamin B12.
Trace Minerals: Depending on the brand, it can also provide trace minerals like zinc, selenium, and iron.

How to incorporate nutritional yeast into your diet

Integrating nutritional yeast into your meals is simple and can significantly boost both flavor and nutrient content. Here are some popular methods:

Cheese Sauce Substitute: Blend it with soaked cashews, spices, and a little water to create a creamy, dairy-free cheese sauce for mac and cheese.
Popcorn Topping: Sprinkle it directly onto freshly popped popcorn for a savory, cheesy flavor.
Roasted Vegetable Enhancer: Toss it with olive oil and spices over vegetables before roasting for a nutty, flavorful crust.
Soup and Gravy Thickener: Stir it into soups, stews, and gravies for a richer flavor and thicker texture.
Pasta and Salad Topping: Use it as a healthier, dairy-free alternative to grated parmesan cheese over pasta or salads.

Conclusion

In summary, 4 tablespoons of nutritional yeast typically contain 80 calories, making it a low-calorie yet nutrient-dense food. Its rich supply of plant-based protein, dietary fiber, and B vitamins—especially in fortified versions—solidifies its reputation as a valuable supplement, particularly for those on vegetarian and vegan diets. While calorie content can vary slightly by brand, the core benefits of using this cheesy-flavored powder remain consistent. By incorporating it creatively into your meals, you can enjoy its unique flavor while significantly boosting your nutritional intake without adding significant calories or fat. As with any food, moderation is key to enjoying its benefits as part of a balanced diet.

For more detailed nutritional information and recipe ideas, you can explore reputable health and nutrition websites.

Frequently Asked Questions

Yes, the calorie count for nutritional yeast can vary slightly between brands due to differences in processing or fortification. For example, while some brands show 80 calories for 4 tablespoons, others may have slight variations, so it is always best to check the specific product's nutrition label for the most accurate information.

No, nutritional yeast is considered a low-calorie food. A 4-tablespoon serving contains only about 80 calories, making it a great way to add flavor and nutrients to meals without significantly increasing caloric intake.

Approximately 10 to 11 grams of protein can be found in a 4-tablespoon serving of nutritional yeast, depending on the brand. It is considered a complete protein, which is beneficial for those on a plant-based diet.

Yes, there are carbohydrates in nutritional yeast. A 4-tablespoon serving typically contains around 6 to 7 grams of carbohydrates, including about 4 grams of dietary fiber.

No, nutritional yeast is fat-free. Popular brands like Bragg and Red Star report 0 grams of fat in a typical 4-tablespoon serving.

Differences in reported calorie counts are often due to variations in serving sizes. Some articles reference a 2-tablespoon serving (40-50 calories), while others might cite a 1/4 cup (equivalent to 4 tablespoons) or 15g serving, which leads to varying figures.

Yes, nutritional yeast can be included in a weight loss diet. Its low-calorie and fat-free profile, combined with its high protein and fiber content, can help with satiety. The B vitamins it contains also support a healthy metabolism.