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Nutritional yeast: fortified vs unfortified, vitamin B12 and how to use it

By the Life in Good Form editors. Updated 2026-10-15.

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Fortified vs unfortified

Details are from USDA FoodData Central branded food entries, which convert label values to 100 grams. Label serving sizes are much smaller: 15 g for Bob's Red Mill and 11 g for Frontier.

Nutritional yeast and vitamin B12

The ODS says vitamin B12 helps keep the body's blood and nerve cells healthy and helps make DNA. It lists some breakfast cereals, nutritional yeasts and other foods as fortified with B12, and says to check the Nutrition Facts label to find out if a food has added B12.

People who eat little or no animal foods, such as vegetarians and vegans, might not get enough B12 from their diets, the ODS says, since only animal foods have it naturally. If you rely on nutritional yeast for B12, choose a fortified product and confirm B12 on the label. The ODS lists 2.4 mcg a day as the recommended amount for adults, 2.6 mcg in pregnancy.

How much B12 different ages need

The ODS lists average daily recommended amounts of vitamin B12 in micrograms (mcg) by age: 0.9 mcg for children 1 to 3 years, 1.2 mcg for children 4 to 8, 1.8 mcg for children 9 to 13, and 2.4 mcg for teens 14 to 18 and adults, rising to 2.6 mcg in pregnancy. Fortified nutritional yeast can contribute toward these amounts, but products differ widely, so read the label rather than assuming every brand is fortified. Families cooking for vegan children should talk with a pediatrician or dietitian about reliable B12 sources.

How to use nutritional yeast

• Popcorn and roasted vegetables: sprinkle on for a savory, cheesy taste.
• Pasta and grains: stir into sauces or over cooked grains.
• Vegan cheese sauces: blend with plant milk and seasonings.
• Soups and eggs: stir in at the end for depth of flavor.
• Salad dressings: whisk into tahini or vinaigrettes.

For more plant protein, see our hemp hearts guide and plant-based protein powder guide.

Reading the label

• Fortified or not. Look for vitamin B12 and other B vitamins on the Nutrition Facts panel; unfortified products may list few or none.
• Serving size. Labels use small servings, such as 11 g or 15 g, so compare per serving.
• Sodium. Some products list sodium and others list none; check if you watch salt.
• Other added vitamins. Fortified flakes such as Bob's Red Mill also list large amounts of thiamin and niacin; if you already take a multivitamin or B-complex, count them.

For B vitamin supplements, see our sublingual vitamin B12 guide.

Who should be careful

The ODS notes that vitamin B12 deficiency affects between 3% and 43% of older adults, and that people over 50 should get most of their B12 from fortified foods or supplements, since many older adults do not have enough stomach acid to absorb B12 naturally present in food. Fortified nutritional yeast is one such fortified food, but ask your doctor about testing if you are at risk.

Fortified flakes contain large amounts of some B vitamins per 100 grams, so measure servings rather than eating it by the cup, and tell your doctor about all fortified foods and supplements you use.

Storing nutritional yeast

Keep flakes in a sealed container in a cool, dry, dark place, and follow the package's best-by date. Moisture makes flakes clump. A shaker jar keeps portions small at the table. For other pantry staples, see our chia seeds guide and ground flax seeds guide.

What to look for when you buy

Questions people ask

Is nutritional yeast a good source of B12?

Only if fortified; the ODS says some nutritional yeasts are fortified, so check the label.

How much protein is in nutritional yeast?

USDA label data list 45.4 to 53.3 g per 100 grams for two brands.

Is nutritional yeast good for vegans?

Fortified flakes can help, since the ODS says vegans might not get enough B12.

How much B12 do adults need?

The ODS lists 2.4 mcg a day for adults and 2.6 mcg in pregnancy.

What does nutritional yeast taste like?

Savory and cheesy, which is why it is popular on popcorn and in vegan sauces.

Sources

• Vitamin B12: Fact Sheet for Consumers (ods.od.nih.gov), NIH Office of Dietary Supplements
• Large Flake Nutritional Yeast, Bob's Red Mill (FDC 2064505) (USDA FoodData Central, FDC ID 2064505), USDA FoodData Central
• Nutritional Yeast Flakes, Frontier Cooperative Herbs (FDC 2273557) (USDA FoodData Central, FDC ID 2273557), USDA FoodData Central

Sources checked 2026-10-15.