Anthony’s Nutritional Yeast Flakes | Cheesy Pantry Boost

Anthony’s Nutritional Yeast Flakes pack about 60 calories and 8g protein per 2 tablespoons, with B-vitamin levels set by fortification.

Why People Reach For These Golden Flakes

Cheesy flavor without dairy. Savory depth in a pinch. A tidy label. That’s the draw. You get protein, fiber, and B vitamins in a jar that lives on the shelf.

Two tablespoons land near 60 calories with roughly 8 grams of protein and around 3 grams of fiber. Sodium stays low. Carbs come from natural cell walls and a touch of starch from the fortify blend.

Anthony’s Yeast Flakes Benefits Guide

This brand lists fortified B vitamins, including B12 and folate. The flakes are deactivated Saccharomyces cerevisiae, so there’s no leavening. You’re using them for taste and nutrients, not rise.

The label can vary by lot. Fortification targets differ across runs, and moisture shifts weight. Always scan the panel on your bag for exact micrograms and %DV.

Nutrition Snapshot By Common Serving

Serving	Calories	Protein
1 tablespoon (5 g)	~20	~3 g
2 tablespoons (16 g)	~60	~8 g
1/4 cup (30 g)	~110	~14 g
1 ounce (28 g)	~100	~13 g
Heavy sprinkle (2–3 tsp)	~30	~4–5 g

Flavor, Texture, And Kitchen Uses

Large flakes melt into warm sauces and cling to popcorn or roasted veg. The taste sits somewhere between cheddar and Parmesan with a nutty edge.

Simple Ways To Use It

Shake over hot popcorn with olive oil and a pinch of fine salt. Blend into a quick cashew cream with lemon and garlic for a silky pasta topper. Whisk into mashed potatoes. Fold into tofu scramble. Finish soups for a last-minute umami lift.

How Much To Use

Start with a teaspoon per portion. If you want a bolder hit, move up to a tablespoon. In a sauce, plan for 1/4 cup per 2 cups of liquid, then adjust to taste.

Protein, Fiber, And B Vitamins

Yeast cells hold all nine essential amino acids. That’s why the protein quality sits higher than many plant seasonings. Fiber comes from beta-glucans and mannans in the cell wall, which also gives the flakes that light crunch.

Fortified products add thiamin, riboflavin, niacin, pyridoxine, folate, and often cobalamin. In practice, 1/4 cup of fortified nutritional yeast can show anywhere from about 8 to 24 micrograms of cobalamin on the panel, a range echoed by the NIH B12 table. Adults need about 2.4 micrograms per day from food or supplements, so a single serving can meet or exceed that target for many shoppers.

Label Clarity And Fortification Notes

The brand page states that the flakes are fortified with B vitamins, including folic acid and B12 from fermentation. That aligns with common practice in this aisle, and it explains the bright yellow color and strong B aroma when you open the pouch.

Brands must follow guardrails for nutrient addition. For dried yeasts used in food, federal rules cap folic acid at about 0.04 mg per gram of yeast. You’ll see that reflected in careful targets on panels. If you want the rule text, the eCFR page for dried yeasts sets that specific limit.

Quality, Testing, And What To Watch

Fortified foods can vary. Independent reviews have flagged uneven label accuracy across some products in this category. Batch testing and transparent panels help, and many shoppers stick with makers that publish consistent specs and lot codes.

If you track B12 intake for medical reasons, rely on the panel in your kitchen and your clinician’s advice. Use fortified flakes as a food, not a sole source of the vitamin. If absorption is an issue, your care team may suggest alternatives.

Storage And Shelf Life

Keep the pouch sealed, cool, and dry. Heat and humidity dull flavor and can clump the flakes. A pantry jar with a tight lid makes everyday shaking easy.

How Long It Stays Fresh

Unopened pouches often carry a best-by date a year or more out. Once opened, plan to use within a few months for the best aroma. Smell and taste fade before safety becomes a concern.

Allergens, Sensitivities, And Suitability

The yeast is inactive and gluten free by batch test. It doesn’t contain dairy or soy. People prone to migraines or gut flare ups sometimes limit large portions of savory, aged, or yeast-based seasonings. Start with small amounts and see how you feel.

Sodium And Additives

Natural sodium sits low. Fortify blends can bring small amounts of added minerals. If you’re keeping a close eye on totals, factor in the shake you add at the stove, not just the serving on the label.

Cost And Value

A one-pound pouch stretches far. Two tablespoons a day lasts about a month. Price per ounce lands near many grated cheeses, but a tablespoon here does more than flavor; it adds protein and B vitamins that help round out plant-forward plates.

Cooking Tips That Work

For Silky Sauces

Blend flakes with soaked cashews, water, lemon, and garlic. Simmer briefly to thicken. The starches and proteins in the flakes help the sauce cling.

For Crispy Coatings

Pulse flakes with breadcrumbs and paprika. Press onto tofu cutlets or zucchini rounds. Bake on a rack for maximum crunch.

For Rich Soups

Stir in a tablespoon near the end of cooking. High heat can mute aroma, so finish just before serving.

Reading The Panel Like A Pro

Serving sizes vary across brands. Some list 1 tablespoon. Others list 2 tablespoons or 1/4 cup. Compare calories and protein first so you’re looking at equal portions.

Next, check cobalamin and folate numbers. Fortified flakes can supply a large share of the daily target, yet ranges differ. The NIH table shows fortified nutritional yeast at 8.3–24 micrograms per 1/4 cup. Product pages often confirm B-complex fortification in plain language.

Use Cases, Portions, And Results

Use Case	Portion	Result
Popcorn topping	1–2 tsp	Cheesy aroma, light umami
Tofu scramble	1 tbsp	Eggy note, extra protein
Creamy pasta	1/4 cup in sauce	Silky body, dairy-free bite
Roasted veg finish	2 tsp	Nutty finish, light crunch
Salad shaker mix	1 tbsp	Savory lift without dairy
Breadcrumb crust	2 tbsp in mix	Extra crunch and color

Safety And Special Notes

People on certain medications or with B12 absorption issues should work with their care team. Fortified foods help, yet supplements or injections may still be needed in some cases. For background on daily targets and sources, the NIH fact sheet lays out clear ranges and food examples.

Folic acid in dried yeasts faces a federal ceiling. The limit helps makers avoid excess addition, and it keeps labels within safe margins. If you want the rule, the eCFR section on dried yeasts spells it out.

Bottom Line For Home Cooks

If you want a dairy-free cheesy note with bonus protein and B-complex support, these flakes earn a spot in the pantry. Use them like Parmesan at the table and as a backbone in sauces. Keep a spoon in the jar and you’ll reach for it every day.