Looking for a healthy way to flavor up some foods? Try sprinkling a couple of tablespoons of nutritional yeast on your pasta, potatoes or popcorn. Nutritional yeast is sold in powder form or large flakes, and is found in bulk food sections and natural food stores. The yellow flakes have a strong flavor that’s often described as nutty or cheesy and can serve as an alternative to Parmesan cheese for vegans or those who are lactose intolerant.

Loaded with protein and vitamins and low on fat and sodium, nutritional yeast is often a dietary supplement for vegetarians seeking extra B vitamins, according to the American Dietetic Association. The health supplement is grown on molasses, sugar beets or wood pulp. It should not be confused with brewer’s yeast.

— Anne Aurand, The Bulletin

Nutrition fact comparisons

Whole Foods

Nutritional Yeast

Serving size: 2 TBS

Calories: 54

Calories from fat: 3

Total fat: 3.75g, 6%

Saturated fat: 0g, 0%

Sodium: 18mg, 1%

Potassium: 14mg

Total carbohydrate: 6g, 2%

Dietary fiber: 4g, 16%

Protein: 7g, 14%

Calcium: 1.4%

Iron: 7%

Thiamin (B1): 67%

Riboflavin (B2): 293%

Niacin (B3): 30%

Vitamin B: 64%

Biotin: 6%

Magnesium: 5%

Panthothenic acid: 27%

Zinc: 18%

Copper: 6%

Manganese: 8%

Kraft Parmesan

Grated Cheese

Serving size: 2 TBS

Calories: 50

Calories from fat: 36

Total fat: 4g, 6%

Saturated fat: 2.5g, 12%

Trans fat: 0.1g

Cholesterol: 10mg, 3%

Sodium: 220mg, 9%

Total carbohydrate: 0g, 0%

Dietary fiber: 0g, 0%

Protein: 4g, 8%

Vitamin A: 2%

Vitamin C: 0%

Calcium: 10%

Source: www.livestrong.com (Percent of daily value, based on a 2,000-calorie diet.)