Nutritional yeast is a deactivated yeast product with a savory, cheese-like flavor, popular in plant-based cooking. It provides plant protein and is often fortified with B vitamins.
Why it's good in pregnancy
Protein supports your baby's growth and your own increased tissue needs during pregnancy. B vitamins, including B12 in fortified varieties, support energy metabolism and nervous system health, which can be especially valuable for those following a vegetarian or vegan diet.
Key nutrients
ProteinContributes building blocks for your baby's growth and your body's expanding tissues.
B VitaminsSupport energy metabolism and healthy nerve function, especially important if relying on fortified plant foods.
Serving ideas
Sprinkled over cooked popcorn
Stirred into a warm pasta dish
Mixed into scrambled eggs
Added to a cooked vegetable soup for a cheesy flavor
Blended into a savory sauce or dip
Safety
Store nutritional yeast in a cool, dry place in a sealed container to keep it fresh and free from moisture. Check the label to see if it's fortified with vitamin B12, which is particularly useful information for those on plant-based diets. There's no cooking required since it's not an active yeast, so it can be sprinkled directly onto food. Keep the container tightly closed between uses to preserve its flavor and nutrient content.
Common questions
Is nutritional yeast safe during pregnancy?Yes, nutritional yeast is a safe and nutritious addition to meals throughout pregnancy.
Does nutritional yeast contain B12?Many brands are fortified with B12, but check the label since not all varieties include it.
Can nutritional yeast replace prenatal vitamins?No, it can complement a balanced diet, but it shouldn't replace prenatal supplements recommended by your healthcare provider.
Did you know?
Nutritional yeast is deactivated, meaning it won't make bread rise like active baking yeast.
Its savory, umami flavor is why it's often called a natural cheese substitute in plant-based cooking.
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