Is Nutritional Yeast Good For Pregnant Women

There are a lot of ifs and buts when it comes to pregnancy nutrition. What some might say is good, another person may dismiss.

What you consume during your nine months of pregnancy can potentially determine the long term health of yours and your baby’s life. Adequate nutrition through prevention of deficiencies is the first step.

Many mothers are turning to nutritional yeast to do just that. Aside from fulfilling daily nutrient requirements for pregnant women, it prevents birth defects, and boost immune function too. So here’s why nutritional yeast is an absolute must if you’re pregnant.

Pregnant Woman cooking with nutritional yeast

High protein intake for vegetarian mothers

For vegetarian and vegan, getting adequate amounts of protein per day can sometimes be struggle as it is – for pregnant women, the protein requirement is even higher. Moreover, vegan sources of protein are of lower biological value. This makes nooch a great source of high biological value protein for vegan / dairy free mothers-to-be.

Rich in iron

Iron deficiencies i.e anemia, are not uncommon when it comes to pregnancies. This is because a healthy adult needs about 18 milligrams of iron per day, whereas a pregnant woman needs at least 30 mg per day. Covering the iron requirement can be hard through dietary sources alone, but a sprinkle of nooch daily can surely go a long way in helping you reach your requirement.

May prevent birth defects

Folate deficiencies in pregnant women are associated with a birth defect called spina bifida. By adding just the right amount of nutritional yeast to your day, you’ll most likely cover 100% of your daily folate requirements. However, be sure not to over do it and speak with your medical practitioner if you have any doubts.

Rich in vitamin B12

B12 is one of those vitamins that is only found in animal food sources. This means most vegans may be deficient in it (unless you’re taking a supplement). Such a deficiency is not a risk to take during pregnancy. During pregnancy, women need 2.6 mg per day. A single serving of nooch will deliver 0.32 mg – not to bad for just two teaspoons!

Boosts immune function

During pregnancy, a woman’s immune system may tend to slow down a little bit, making her susceptible to infections, or virals. With nooch in the picture, it might help boost the immune system, as well as aid in digestion, keeping you and your baby strong.

Satisfy those salty cravings

Many women have an enhanced sweet tooth during pregnancy, but some crave the saltiness. What better way to satisfy those cravings than nooch? It’s salty without the copious amounts of sodium.

  • 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 pregnant women (application)

  • Add it to your hummus or pesto dip and enjoy with some carrot sticks as an evening snack
  • Add some to your lunch salad or breakfast sandwich for a cheesy flavour
  • Whip up a jar of vegan pesto with nooch, and enjoy with some zoodles
  • Toss a sweet potato in the oven for a few minutes, and enjoy with your new favourite cheeto dust

Is eating yeast safe during pregnancy?

Nutritional yeast is completely safe to eat during pregnancy when taken in the right amounts. In fact, it may ensure a healthy pregnancy owing to the powerful nutrient profile, as well as anti-viral and immune boosting benefits.

What are the benefits of nutritional yeast during pregnancy?

Pregnant women have increased dietary requirements for certain mineral and vitamins such as iron, folate, vitamin B12, and high quality protein. Deficiencies in these nutrients may cause health problems of birth defect in babies. Eating a little nutritional yeast everyday may help prevent these deficiencies, because it is rich in all the above mentioned nutrients. This is why its a favourite among mothers-to-be.

What is a safe quantity of nutritional yeast to have when you’re pregnant?

We recommend 2 teaspoons of the Wegan Foods nutritional yeast daily.

What is spina bifida?

Spina Bifida is a birth defect that is associated with a folate deficiency in pregnant women. Nutritional yeast provides nearly 100% of the daily folate requirement in a single serving. This is why it is known to prevent spina bifida (when eaten in the stated quantities).

Does nutritional yeast aid milk production in lactating mothers?

While there is not scientific research as to whether nutritional yeast will aid lactation in new mothers, it has been discussed in various online forums among mothers who claim it has helped them.

Is it safe to eat a type of fungus during pregnancy?

The fact that nutritional yeast has the word ‘yeast’ in it, which is associated with a types of fungus, deters people from consuming it. Mothers-to-be are especially cautious about it. To put your mind at ease – nutritional yeast is in a deactivated form that undergoes a levels of processing, meaning it will not cause any fungal infections such as candida. It is completely safe for consumption. However, you can always check with your doctor.

What are the dangers of nutritional yeast for pregnant women?

Nutritional yeast mainly offers only benefits of added nutrients when it comes to pregnant woman. However, it is possible to each too much of it. One must consult their doctor if consuming more than the recommended quantity. Additionally, woman with a glutamic acid allergy, gout, or high level of purines or uric acid, must avoid it.

Vegan lentil burger patties

Prep time: 5 minutes

Cooking time: 5 minutes

Serves: 4 servings


  • Overnight soaked and boiled chickpeas – 2 cups
  • Boiled potatoes – 1
  • Grated carrot – ½
  • Grated cabbage – ½ cup
  • Coriander, finely chopped – 1 Tbsp
  • Fresh green chilli – 2
  • Cumin powder – ½ tsp
  • Coriander powder – ½ tsp
  • Salt to taste
  • Nutritional yeast  flakes – 2 Tbsp
  • Oil – 4 Tbsp


  1. Mash the boiled chickpeas and potato with a potato masher or gently pulse in a grinder.
  2. Add all other ingredients to the mixture.
  3. Roll and pat them down into approximately 4-5 burger sized patties, 1½ cm thick.
  4. Heat the oil in a pan large enough to fit all the patties. Cook them on medium heat until they are slightly brown on both sides.
  5. Serve the patties with mint and coriander green chutney, or use them in delicious vegan burgers.
Vegan lentil burger patties recipe
Vegan lentil burger patties

Hummus & carrot sticks

Prep time: 10 minutes

Cooking time: 10 minutes

Serves: 4 servings


  • Soaked and boiled chickpeas – 2 cups or 1 can of chickpeas
  • White sesame seeds (ground) – ½ cup or tahini paste
  • Garlic – 4 cloves
  • Olive oil – 3 ½ Tbsp
  • Salt – ½ tsp
  • Red chilli powder – ½ tsp
  • Lemon juice – ½ lemon
  • Nutritional yeast  flakes – 3 Tbsp
  • Carrots- 3


  1. Add the chickpeas, ground sesame seeds, garlic, lemon juice, salt, red chilli powder, and nutritional yeast to a grinder and grind on low speed.
  2. Add 3 Tbsp of olive oil little by little while pulse blending, until the mixture forms a paste.
  3. Pour the mixture into a ramekin, and drizzle ½ Tbsp olive oil on top.
  4. Peel, cut, and wash the carrots, and serve with the hummus.
Hummus recipe & carrot sticks
Hummus & carrot sticks