WTF is Nooch? Everything You Need to Know About Nutritional Yeast

If you’ve spent more than five minutes exploring whole-food plant-based cooking, you’ve probably seen a weird, golden, flaky powder popping up in almost every plant-based cheesy sauce recipe.

That yellow magic dust of deliciousness is nutritional yeast, AKA nooch. It delivers a rich, savory, cheesy, umami depth to dishes without a drop of dairy or oil.

If you’re new here, the idea of eating something called “yeast” that isn’t meant for baking bread is confusing. But #TrustTeamDirty! We use it in over 550 of our plant-based recipes in Recipe Club, and it’s amazing.

Nooch is about to become your kitchen MVP.
Your batching BFF.
Your planty partner.
A flaky friend.

Okay, you get the picture. 😂

We’re laying out everything you need to know about nutritional yeast: what it is, why it’s awesome for your body, how to choose the right kind for you, where to buy it, and how to use it in your plant-powered kitchen.

WTF is nutritional yeast?

Nutritional yeast comes from a single-celled fungus called Saccharomyces cerevisiae (the same organism used to brew beer and bake bread).

The main difference is that nutritional yeast is inactive.

During production, the yeast is grown on a nutrient-rich medium (like sugar cane or beet molasses), harvested, washed, and deactivated using heat. Then it’s dried into light yellow flakes or powder. Because it is inactive, it will not froth, rise, or ferment. You can’t use it to bake bread, it’s strictly there to bring flavor and nutrients to your plate.

Why is nooch good for you?

Besides making everything taste like cheesy heaven, nutritional yeast packs a nutritional punch, especially if it’s fortified.

• Complete protein: Nooch is a naturally complete protein, meaning it contains all nine essential amino acids your body can’t produce on its own. Just two tablespoons pack around 8 grams of high-quality plant protein.
• B-complex vitamins: Nutritional yeast naturally contains B vitamins (like B1, B2, B3, and B6). If you purchase a fortified version, it will also feature higher doses of these vitamins along with added vitamin B12 and folate (B9), which support energy production, brain function, and red blood cell health.
• Trace minerals: It also contains essential minerals like zinc, selenium, manganese, and molybdenum, which support immune function, metabolism, and overall cellular health.
• Dietary fiber: A standard two-tablespoon serving delivers about 3 grams of fiber which supports healthy digestion and keeps you full.

You can read more about the nutritional benefits of nooch here.

Fortified vs. non-fortified nutritional yeast.

When shopping for nutritional yeast, you’ll usually see two options on the label: fortified and non-fortified.

Fortified nutritional yeast

This is the most common version on grocery store shelves..

• Pros: Great way to get extra B12 while eating plant-based.
• Cons: Some people are sensitive to synthetic B vitamins (like folic acid or synthetic B12/cyanocobalamin) or find that fortified versions have a slightly sharper “medicinal” aftertaste. Some people on our team and in our community have reported that it contributes to acne break outs and other reactions. Your experience may differ.

Non-fortified nutritional yeast

Non-fortified nooch contains only the natural vitamins and minerals produced by the yeast cell itself during growth. It has no added synthetic vitamins or B12.

• Pros: Whole food in its purest form, with a smoother, earthier, and richer cheesy flavor that many Dirties prefer.
• Cons: Does not contain vitamin B12, so you’ll need to make sure you’re getting it from a dedicated daily or weekly supplement. Our co-founder, Molly, takes and recommends Complement and earns a pinch of commission if you buy from that link.

Pro tip: Either option is great! If you want a pure, clean taste without synthetic additives, go non-fortified. If you want to find it easier and get a boost of added vitamins, go fortified.

The best nooch brands to try

While there are many brands out there, here’s more info on two popular favorites.

Brand	Type	Why We Love It	Where to Get It
Bragg	Fortified	Packed with extra B vitamins. Bold, tangy, classic nooch flavor. Easy to find.	Usually found in stores
Sari Foods	Non-fortified	Smooth, creamy flavor without additives.	Online

Where to find nutritional yeast in the grocery store

If you’re trying to find nutritional yeast in your local supermarket for the first time, it can feel like a treasure hunt. Check these spots:

1. The spice aisle: Small shaker bottles of nooch (like Bragg) are frequently stocked alongside standard herbs and spices.
2. The bulk bin section: Health food stores (like Whole Foods, Sprouts, local co-ops, and natural markets) often sell nutritional yeast in bulk bins, which is usually the most budget-friendly way to buy it! We’ve typically only seen fortified varieties in the bulk bins.
3. The natural/organic aisle: Look near the gluten-free flours, specialty grains, or health food supplements.
4. The specialty/vegan section: Sometimes it’s tucked away near the plant-based dairy alternatives or specialty condiments.

How to use nooch in your kitchen 

You don’t need a culinary degree to use nutritional yeast, just shake it, baby! Here are a few ways to use it:

• Cheesy plant-based sauces: Like the one featured in the Best Plant Based Mac & Cheese, Hands Down and this Nut-Free Cheddar Sauce.
• Popcorn upgrade: Air-pop your popcorn and dust it with nooch, garlic powder, and a pinch of sea salt.
• Roasted veggie topping: Try our Oil-Free Green Bean Fries and you can also sprinkle it over roasted broccoli, cauliflower, or Brussels sprouts during the last 5 minutes of roasting.
• Soup & stew enhancer: Stir 2–3 tablespoons into potato soup, bean chili, or lentil stew for an extra layer of savory depth. Try our Plant-Based Cream of Celery Soup and Insanely Easy Dairy-Free Potato Soup.
• “Parmesan” sprinkle: Vegan Walnut Parm is great on toast, pizza, pasta, or directly on your tongue. 😛
• Join Recipe Club for hundreds of more recipes using nooch.

Now that the nooch mystery is officially solved, there’s only one thing left to do: go get yourself a jar (or a bulk bag) and start dusting your life with cheesy plant magic!

We want to hear from you.

Are you Team Fortified or Team Non-fortified?

What’s your favorite brand?

Do you already put that shit on everything, or are you about to try it for the first time?

Drop a comment below and let us know! And if you’re ready to unlock 5,500+ human-created, taste-tested, plant-powered recipes featuring our absolute favorite ingredient, come hang out with us in Recipe Club.

Team Dirty