How many calories are in a tablespoon of dry yeast?

December 14, 2025 •

3 min read

According to USDA data, a tablespoon of active dry yeast contains approximately 35.4 to 46 calories, depending on the source. This minimal calorie count is often overlooked, but it is important to know for accurate dietary tracking, especially for those who bake frequently. Understanding how many calories are in a tablespoon of dry yeast also provides insight into its overall nutritional profile.

Quick Summary

A tablespoon of active dry yeast contains a modest number of calories, along with a beneficial nutritional profile rich in protein, fiber, and B vitamins. This article details the specific calorie count and explores the broader health benefits of this common baking ingredient.

Key Points

Low Calorie Count: A tablespoon of dry yeast contains approximately 35-46 calories, with the precise amount varying slightly by weight and brand.
Rich in B Vitamins: Dry yeast is a concentrated source of essential B vitamins, which support energy metabolism and nerve function.
Good Source of Protein: It provides a significant amount of protein, including all nine essential amino acids, making it a high-quality protein source.
Low in Fat: The fat content in a tablespoon of dry yeast is minimal, ensuring its calories come from protein and carbohydrates.
Provides Minerals and Fiber: Dry yeast contains important minerals like iron and zinc, as well as dietary fiber that aids digestion and supports immunity.
Different from Nutritional Yeast: While both are species of Saccharomyces cerevisiae, nutritional yeast is an inactive food supplement, whereas active dry yeast is used for baking.

The Exact Calorie Count: Breaking Down the Numbers

The calorie content of dry yeast is relatively low, making it a negligible factor in most baked goods. The number of calories can vary slightly by brand and the exact weight of a tablespoon, but reliable nutrition databases offer a consistent range. On average, a standard tablespoon of active dry yeast contains between 35 and 46 calories. To be more precise, one source cites 39 calories for a tablespoon (12g), while another, based on a 14g tablespoon, suggests 46 calories. It is important to remember that these calories come predominantly from protein and carbohydrates, not fat. The amount of yeast used in most recipes is small, so the total caloric impact on the final product is minimal. The energy provided by yeast is far more significant for the microorganisms themselves, as they consume the sugars in the dough to produce carbon dioxide and ethanol, causing the bread to rise.

How Macronutrients Contribute to Dry Yeast Calories

The calories in dry yeast are derived from its macronutrient composition. For a typical tablespoon:

Protein: Approximately 4-5 grams. Yeast is a complete protein, meaning it contains all nine essential amino acids.
Carbohydrates: Approximately 4-5 grams. These carbs are essential for the fermentation process when the yeast is activated.
Fat: Less than 1 gram. The fat content is very low, contributing a small fraction of the total calories.

The Nutritional Benefits Beyond Calories

While the calorie count is low, the nutritional benefits of dry yeast are surprisingly potent. This is especially true for nutritional yeast, which is an inactive version of the same species (Saccharomyces cerevisiae), but baker's dry yeast also offers some advantages.

Excellent Source of B Vitamins: Dry yeast is packed with B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), and folate (B9). These vitamins are crucial for energy metabolism, nerve function, and overall cellular health.
Rich in Protein and Fiber: With significant amounts of protein and dietary fiber, dry yeast supports a healthy digestive system and can contribute to feelings of fullness.
Contains Essential Minerals: Important trace minerals like iron, zinc, magnesium, selenium, and phosphorus are all present in dry yeast. Zinc and selenium are particularly vital for immune function and antioxidant defense.
Beta-Glucans for Immune Support: Yeast contains beta-glucans, soluble fibers that have been shown to support the immune system by stimulating immune cells.

Dry Yeast vs. Fresh Yeast: A Calorie and Nutrition Comparison

Understanding the difference in calories and nutrition between fresh and dry yeast is helpful for both bakers and those monitoring their diet. The main distinction lies in moisture content and concentration.


Feature	Active Dry Yeast	Fresh Yeast
Calorie Count (per tbsp)	~35-46 kcal	Significantly lower (mostly water)
Moisture Content	Low (dehydrated)	High
Protein Content	Higher concentration	Lower concentration
Shelf Life	Long	Short (must be refrigerated)
Nutritional Profile	Concentrated source of B vitamins, protein, and minerals	Less concentrated, but still contains B vitamins, protein, and minerals
Use Case	Most common for home baking	Preferred by some professional bakers for specific textures

The Role of Dry Yeast in Baking

While the calories from the yeast itself are minimal, its primary function is critical to the final product. Active dry yeast, a type of leavening agent, works by fermenting sugars in dough to produce carbon dioxide gas. These gases create air pockets, causing the dough to rise and giving baked goods like bread and pizza crust their characteristic light and airy texture. The slight flavor contribution from the yeast is a desirable component for many recipes. Because the yeast is a living organism, proper storage is essential to maintain its potency. Storing it in an airtight container in a cool, dry place or in the refrigerator extends its shelf life and ensures successful baking results.

Conclusion

In summary, a tablespoon of dry yeast contains a small number of calories, typically in the range of 35 to 46 kcal. These calories are a byproduct of its rich nutritional profile, which includes significant amounts of protein, B vitamins, and beneficial minerals. While the caloric contribution to a finished baked good is negligible, the health benefits and function of yeast as a leavening agent are substantial. Whether you're tracking calories for a specific diet or simply curious about your baking ingredients, rest assured that dry yeast is a nutritious and low-calorie addition to your recipes. For more detailed nutrition information, you can reference specific food data from sources like the University of Rochester Medical Center.

Frequently Asked Questions

A standard tablespoon of dry yeast contains between 35 and 46 calories, depending on the specific brand and moisture content. The average is often cited around 39 calories.

The calories from dry yeast itself are so minimal that they have a negligible impact on the final calorie count of your baked goods. The majority of the calories in bread or other baked goods come from the flour, sugar, and fats.

No, dry yeast is not fattening. It is very low in fat and calories, and the small amount used in baking contributes very little to your overall caloric intake. In fact, some varieties of yeast are used in weight loss efforts due to their high protein and fiber content.

The main difference is moisture content and concentration. Dry yeast is dehydrated and more concentrated, meaning it has more calories, protein, and other nutrients per tablespoon than fresh yeast, which is mostly water.

Yes, dry yeast is a nutritious ingredient. It is a good source of B vitamins, high-quality protein, dietary fiber, and essential minerals like iron and zinc. Some compounds in yeast, like beta-glucans, also support immune health.

No, they are not the same. Active dry yeast is used as a leavening agent for baking, while nutritional yeast is an inactive, pasteurized form used as a supplement or seasoning. Nutritional yeast is often fortified with additional vitamins, including B12.

Dry yeast has a long shelf life when stored correctly (in a cool, dry, dark place). While it may lose its potency for leavening over time, its nutritional value, particularly its content of B vitamins and minerals, remains largely stable.