Nutritional yeast is a favorite among vegans. Does that mean it’s good for you?

The world of health and wellness is rife with recommendations on “healthy” swaps for your favorite foods. 

Nutritional yeast is often lauded online as a seasoning that’s dairy-free but tastes like cheese, making it popular among vegans looking to get their cheesy fix. 

"Nutritional yeast is a vegan diet staple because it’s loaded with B12, a nutrient that’s hard to get enough of without animal products,” registered dietitian Miranda Galati tells USA TODAY. 

Google searches for nutritional yeast surged over the last few years, especially between December and February as users look to meet their New Year’s resolutions. But a food being “good for you” differs for everyone — there’s no “one size fits all” approach to healthy eating, Galati notes. 

“The healthiest food in any category will depend on you, your budget, your culture, your health goals and so much more,” she says. “It’s amazing to make more nutrient-dense choices when possible, but choosing the more processed or convenient option isn’t always a bad thing either. As a registered dietitian who wants you to build a healthy lifestyle that lasts, I’d recommend ditching the idea that there’s a healthiest version of anything.” 

Here’s more info health experts want you to know before trying nutritional yeast. 

Is nutritional yeast good for you? 

On top of having a tasty flavor, nutritional yeast has an “impressive nutritional profile,” Galati adds.

She notes that a quarter cup serving contains eight grams of plant-based protein and three grams of fiber. That’s about the same amount of protein as two tablespoons of peanut butter and the same amount of fiber as a banana. 

For context, the United States Department of Agriculture recommends people eat about 28 grams of fiber based on a 2,000-calorie diet. 

When it comes to protein, the USDA’s Recommended Dietary Allowance says you should consume 0.36 grams per pound. For a person who weighs 150 pounds, that’s 54 grams of protein daily. But some dietitians including Galati note that recommendation can differ depending on other factors, and that it may be more beneficial to eat 0.7 to 0.9 grams per pound. 

Nutritional yeast also contains “well above your daily requirements for B12 and other B-vitamins,” Galati says.  

If you’re a vegan, then nutritional yeast may be a good way to add some extra nutrients that are more difficult to consume without animal products. But if you’re not vegan, you don’t necessarily need to substitute nutritional yeast in for your favorite kind of cheese. 

“I recommend trying to eat more lean protein, prioritize fiber and healthy fats and get lots of color on your plate,” Galati says. “There’s a lot of different ways to achieve that.” 

More:What is whey protein and should you be taking it? Safety, benefits and what to know

Is there any downside to nutritional yeast? 

Some research has suggested that nutritional yeast may be irritating to those with Crohn's disease and other types of Inflammatory Bowel Disease (IBD). 

Can I eat nutritional yeast every day? 

In general, adding too much fiber to your diet too quickly can cause issues like gas, bloating and cramping, according to the Mayo Clinic. It’s best to slowly introduce more fibrous foods and allow your body to adjust, experts say.  

Do you get enough dietary fiber?It can help control blood sugar, cholesterol