Benefits Of Nutritional Yeast For Women

Some call it hippie dust, others call it a healthy cheeto dust, and some call it magic dust – call it what you want, the fact is that nutritional yeast is one of the best superfoods out there. This powerhouse of nutrition is sure to become a staple in most women’s diet plans, for it only has benefits to offer. Read on to know more.

Nutritional Yeast for Women

Almost as much protein as a whole egg

You could eat a whole egg or you could eat 3 teaspoons of nooch, and get the same protein content – so this is what you say to the vegan naysayers! For all the vegetarians and vegans who are looking for an optimum source of plant protein, nooch is here to save the day!

No more anemia

Over 51% of Indian women suffer from anemia as a result of iron deficiency. This is especially so in case of vegetarians, as a certain type of iron known as ‘heme iron’, is only found in animals products. Such deficiencies can easily be prevented by consciously adding a bit of nooch to your diet daily. A natural source is surely better than taking supplements.

High biological value proteins

If there’s one thing we’re tired of hearing, it’s that vegetarians and vegans don’t get good quality protein. So far, we’ve only known of soy as a complete plant based protein. But that is far from true, now that nooch is in the picture. Nutritional yeast contains all essential amino acids (just like animal proteins), making it a high bioavailable source, and is also much softer on the gut, easier to digest than animal protein.

Promotes healthy hair, skin, and nails

Nutritional yeast is a rich source of all B vitamins that are proven to support healthy growth of hair, skin and nails. Niacin has also been known to treat acne related skin problems, and biotin is extremely effective for the health hair, and to prevent hair fall.

Alleviate PMS

For all the women who feel extreme mood swings, energy dips, fatigue, and depression on those few days before and during menstruation – we urge you to give nooch a chance. Vitamin B12 is an extremely potent vitamin that is necessary for production of red blood cells, metabolism, energy production, and brain function, resultantly reducing PMS.

  • It contains only 39.7 calories, 3.82 grams of carbohydrates, and less than 0.6 gram of fat. It’s got no trans fats, and no cholesterol.
  • It is a source of 18 amino acids, making it one of the few vegetarian sources of a complete protein, with 4.5 grams in 2 tsp.
  • Rich in dietary fibre, giving you about 1.4 grams per serving.
  • A great gluten-free option for those with a sensitive gut.
  • It is a rich source of all the B vitamins like riboflavin, thiamine, B6, niacin, and folate, providing nearly 100% of your daily requirement.
  • It contains minerals like copper, magnesium, iron, selenium, zinc, and manganese.
  • It has no added sugars or preservatives.

How to use nutritional yeast for women (application)

  • Sprinkle it to add some protein to your stir fried vegetables
  • Make an easy ‘cheesy’ popcorn without the cheese
  • Add a teaspoon or two over your slice of morning toast butter
  • Garnish your risotto with a few pinches of nooch
  • Sprinkle over cheese stuffed jalapenos

What are the advantages of nutritional yeast?

The biggest advantage of nutritional yeast to women is the fact that it is rich in iron. This is because 51% of India women suffer from anemia. Among other advantages, it may help alleviate PMS, improve the quality of your hair, skin, and nails, improve immune function, aid digestion, and provide antiviral and antibacterial properties.

Can I bake with nutritional yeast?

No, you cannot bake with nutritional yeast. Nutritional yeast is very different from bakers yeast because it is an inactive form and therefore does not have leavening abilities. Baker’s yeast is an active form, which is why it makes baked goods rise in the oven.But you can add i generously to your baked savoury dishes!

Will nutritional yeast cause candida?

Contrary to popular belief, nutritional yeast does not cause candida. The association of the word ‘yeast’ is what causes many people to have the notion that it may cause candida. The yeast culture in nutritional yeast is deactivated or dead, meaning there are no chances of any yeast or bacterial infections from consuming it.  

Will nutritional yeast cause any allergies?

Nutritional yeast is not known to cause any allergies because it does not contain most of the elements that people are allergic to, such as gluten, lactose, artificial colours, or additives. In addition, if a person is allergic to glutamic acid, has high levels of uric acid, or is at risk of gout, we do not recommend consuming it.

Can I consume nutritional yeast if I’m pregnant?

Nutritional yeast is especially beneficial for women during and after pregnancy to avoid deficiencies that are usually associated with pregnancy. It is rich in iron, folic acid, and B12, all of which are vital for expecting mother. Moreover, it is also known to aid in prevention of a birth defect called spina bifida. However, it’s best to clarify with your medical practitioner if you have any doubts.

Is nutritional yeast fattening?

Nutritional yeast is one of those magical ingredients that is NOT fattening, low in sugar and carbohydrates, high in proteins, and rich in vital nutrients. It is safe for all kinds of diets – keto, paleo, gluten-free, and vegan.

How should I use nutritional yeast?

Nutritional yeast is so versatile and simple to use, that it can be combined with just about any of your regular meals. With a slight sprinkle, you can make even a less nutritious meal very nutritious. It is mostly used as a dairy-free alternative for cheese, but you can also use it to make sauces, thicken gravies, sprinkle over salads, stir fries, pastas, soups, crunchy snackables, and a whole lot of other foods.

What are the side effects of nutritional yeast?

Nutritional yeast has no known side effects when eaten in moderation – 2 to 3 teaspoons a day is an ideal serving size. However, if an individual is allergic to glutamic acid, nutritional yeast may be avoided. Additionally, if you have high levels of purines or gout, consumption may be avoided.

Stuffed Jalapenos

Prep time: 10 minutes

Cooking time: 10 minutes

Serves: 4 servings


  • Jalapenos/ bhavnagri mirchi – 10 medium sized
  • Tofu – 200 gms
  • Fresh chopped coriander – 4 Tbsp
  • Green chilli chopped – 2
  • Olive oil – 3 Tbsp
  • Salt to taste
  • Nutritional yeast – 8 tsp


  1. Wash the jalapenos thoroughly. Slit them down the center to make two halves of each jalapeno. De-seed them carefully.
  2. Crumble the tofu to make a fine mixture. Add the salt, coriander, and green chillies to the mixture.
  3. Stuff all the jalapenos with the tofu mixture. Place them on a baking tray
  4. Bake them in an oven for 8-10 minutes
  5. Sprinkle nutritional yeast on top, and serve hot
Stuffed Jalapenos Recipe
Stuffed Jalapenos

Stir Fried Veggies

Prep time: 20 minutes

Cooking time: 10-12 minutes

Serves: 4 servings


  • Broccoli florets – 1 cup
  • Green/ yellow zucchini – 1
  • Carrot – 1
  • Baby corn – 5-6
  • Button mushrooms – 10
  • Coloured peppers – 1 cup
  • Orange pumpkin – 1 cup
  • Olive oil – 4 Tbsp
  • Salt to taste
  • Pepper to taste
  • Mixed dry herbs to taste
  • Spring onion greens chopped – 3 Tbsp
  • Nutritional yeast – 4 Tbsp


  1. Thoroughly wash all the vegetables, and peel the carrot and pumpkin.
  2. Dice/ slice the vegetables into preferred size.
  3. Heat 2 Tbsp olive oil on a large skillet.
  4. Start with stir frying the carrots, broccoli, and baby corn on a high flame, constantly sauteing for 3-4 minutes. Sprinkle a bit of water if required.
  5. Proceed to add the pumpkin and zucchini, and 1 Tbsp of olive oil to the skillet. Saute for another 2 minutes.
  6. Finally add the mushrooms, peppers and add the last Tbsp of olive oil. Stir fry on high for 2 minutes. By this time, all the vegetables should be cooked al dente.
  7. Add salt, pepper, and mixed dry herbs.
  8. Garnish with spring onion greens and nutritional yeast. Serve hot.
Stir Fried Veggies Recipe
Stir Fried Veggies