How much nutritional yeast should I take per day?

December 31, 2025 •

4 min read

While there is no single, universally agreed-upon daily amount for nutritional yeast, manufacturers commonly suggest one to two tablespoons per day. Knowing how much nutritional yeast should I take per day is crucial for balancing its rich nutritional profile with potential health considerations.

Quick Summary

The ideal daily intake of nutritional yeast, a popular vegan seasoning, typically ranges from one to two tablespoons. Factors like whether it's fortified and specific health conditions affect optimal usage, so it's always recommended to check product labels and listen to your body.

Key Points

Daily Recommendation: A typical daily intake for most healthy adults is 1 to 2 tablespoons, but checking the specific brand's label is crucial.
Fortified is Key for B12: Only fortified nutritional yeast provides a reliable and rich source of Vitamin B12, a vital nutrient for those on plant-based diets.
Start Slowly with Fiber: To avoid digestive issues like gas and bloating, introduce nutritional yeast gradually into your diet due to its high fiber content.
Avoid if You Have Certain Conditions: Individuals with IBD, migraines, or yeast sensitivity, or those taking MAOI antidepressants, should exercise caution or avoid it entirely.
Versatile Ingredient: Nutritional yeast can be used as a flavorful, cheesy topping for popcorn, pasta, and vegetables, or as a thickener for sauces and soups.
Check for Niacin: Be aware of the niacin content in fortified versions, as very high doses can cause temporary facial flushing in some people.

Understanding Nutritional Yeast: Fortified vs. Unfortified

Nutritional yeast, affectionately known as "nooch," is a deactivated yeast product prized for its cheesy, nutty flavor and impressive nutritional content. This savory seasoning is not the same as the active yeast used in baking or brewing. The manufacturing process involves growing the yeast, deactivating it with heat, and then drying it into flakes or powder.

It's important to distinguish between the two types available on the market: fortified and unfortified. Fortified nutritional yeast has synthetic vitamins, including vitamin B12, added during processing to boost its nutritional value. Unfortified versions contain only the vitamins and minerals naturally produced by the yeast cells and are not a reliable source of B12. For those following a plant-based diet, opting for a fortified variety is essential to get this key nutrient.

Recommended Intake: Finding Your Daily Dose

For most healthy individuals, a daily serving of one to two tablespoons is generally sufficient to gain nutritional benefits, especially from fortified versions. A standard two-tablespoon serving can provide significant percentages of the daily value for various B vitamins, including B12, along with fiber and protein. Some product manufacturers, like NOW Foods, list a two-tablespoon serving size, delivering an abundance of B vitamins. It's crucial to check the specific nutritional information on your chosen brand, as values can differ.

How to start and avoid digestive discomfort

Nutritional yeast is rich in fiber, with a two-tablespoon serving often containing around 2-5 grams, or up to 20% of your daily intake. Introducing too much fiber into your diet too quickly can cause digestive issues like gas, bloating, and cramping. To prevent this, it is best to start with a smaller amount, such as one teaspoon, and gradually increase your intake over a few weeks as your body adjusts. Staying hydrated by drinking plenty of water is also key to proper fiber digestion.

Potential Side Effects and Precautions

While nutritional yeast is safe for the majority of people, some individuals should be cautious with their consumption, particularly if consuming more than the recommended amount. High levels of certain B vitamins, notably niacin (B3), found in some fortified varieties, can trigger side effects.

Niacin Flushing: Some brands of fortified nutritional yeast contain very high amounts of niacin, and consuming too much could lead to niacin flushing, a temporary reddening, burning, or itching sensation on the skin. This is usually harmless but can be uncomfortable.
Headaches and Migraines: Nutritional yeast contains tyramine, an amino acid that can trigger headaches or migraines in susceptible individuals.
Digestive Upset: As mentioned, a rapid increase in fiber intake from nutritional yeast can lead to uncomfortable digestive symptoms.
Drug Interactions: The tyramine in nutritional yeast can interact dangerously with certain medications, including monoamine oxidase inhibitors (MAOIs) used to treat depression. Individuals on such medication should consult their doctor.
Inflammatory Bowel Disease (IBD): People with conditions like Crohn's disease or ulcerative colitis may find that nutritional yeast worsens their symptoms and should avoid it.
Yeast Sensitivity: Though rare, a sensitivity to Saccharomyces cerevisiae, the yeast strain used, could cause allergic reactions.

Nutritional Comparison: Fortified vs. Unfortified


Feature	Fortified Nutritional Yeast	Unfortified Nutritional Yeast
Vitamin B12	Excellent source, often providing several hundred percent of the Daily Value per serving.	Contains minimal to no Vitamin B12 and is not a reliable source.
Other B Vitamins	Significantly higher levels of B vitamins like Thiamin, Riboflavin, Niacin, and B6.	Contains only the B vitamins naturally produced by the yeast cell.
Protein	Contains a notable amount of complete protein (around 5 grams per two tablespoons).	Also a source of complete protein.
Minerals	May contain added trace minerals like zinc, selenium, manganese, and molybdenum.	Contains only naturally occurring minerals.
Primary Use	Used as a vegan seasoning for both flavor and to boost nutrient intake, especially for B12.	Used mainly for its savory flavor profile in cooking.

Versatile Culinary Uses

Nutritional yeast is incredibly versatile and easy to incorporate into a wide range of dishes. Its savory, cheesy flavor makes it an ideal dairy-free substitute. Some popular uses include:

Vegan Cheese Sauce: As the base for a creamy, dairy-free cheese sauce for pasta or mac and cheese.
Popcorn Topping: Sprinkled liberally over popcorn for a tasty, cheesy seasoning.
Savory Dishes: Mixed into soups, stews, or chili to add a depth of umami flavor.
Topping for Meals: Sprinkled on salads, roasted vegetables, or baked potatoes.
Thickener: Used to thicken sauces and gravies.
Pesto Ingredient: Replaces Parmesan cheese in a vegan pesto recipe.
Tofu Scrambles: Adds a cheesy flavor to eggs or tofu scrambles.

Conclusion: Finding your balance

Ultimately, the amount of nutritional yeast to take per day depends on your dietary needs, whether you are using a fortified product, and your overall health. Starting with the commonly recommended one to two tablespoons per day is a good starting point for most people. If you are taking it specifically for B12, ensure you are using a fortified variety and consult the label to understand the vitamin levels. It is also wise to gradually increase your intake to let your body adjust to the added fiber. Those with pre-existing health conditions or on certain medications should always consult a healthcare provider before incorporating it regularly into their diet. Enjoying nutritional yeast in moderation is the key to reaping its many benefits without risking potential side effects.

For more information on dietary recommendations, consider consulting resources like the U.S. Department of Agriculture's FoodData Central.

Frequently Asked Questions

Yes, but only if it is fortified. Most nutritional yeast sold in stores is fortified with B12, but unfortified varieties are not a significant source. Always check the nutrition facts label.

Yes, excessive consumption, particularly of fortified versions, can lead to side effects like digestive upset from too much fiber or temporary facial flushing from high niacin levels. It is best to stick to recommended serving sizes.

Potential side effects include digestive issues (gas, bloating) if introduced too quickly, headaches or migraines in some individuals due to tyramine content, facial flushing from high niacin doses, and potential interactions with MAOI medications.

People with a yeast allergy or sensitivity, those with Inflammatory Bowel Disease (IBD), and individuals taking MAOI antidepressants or certain other medications should avoid it or consult a doctor first.

Yes, they are different. Nutritional yeast is a deactivated yeast grown for its flavor and nutrients, while brewer's yeast is a byproduct of beer brewing and has a more bitter taste. Only nutritional yeast is typically fortified with B12.

You can sprinkle it on pasta, popcorn, salads, or roasted vegetables. It can also be mixed into sauces, dips, and soups to add a cheesy, savory flavor, or used in vegan mac and cheese.

No, because nutritional yeast is deactivated during its processing, it does not cause or contribute to candida overgrowth. The yeast is no longer alive or active.

To preserve its freshness and vitamin content, nutritional yeast should be stored in a cool, dark place with the container sealed tightly to keep out moisture. It can last up to two years when stored properly.