Yeast extract spread
Common food
Photo: Wikipedia
A thick, savory paste made from concentrated yeast, yeast extract spread delivers a powerful umami punch with a salty, slightly bitter, and meaty flavor profile. Its texture is smooth and sticky, often spreadable on toast or dissolved into liquids. Nutritionally, it is a protein powerhouse with minimal fat, though its sodium content is the primary consideration.
Calorie split: 52% protein · 44% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People adore it for its intense, savory depth that elevates simple dishes like toast, soups, and sauces. It's a cultural staple in the UK and Australia, cherished for its quick, flavorful, and protein-rich boost.
⚠️ Watch-outs & how to enjoy it better
Its extremely high sodium content can be a concern for those monitoring blood pressure, and its strong, salty flavor can be overwhelming. To counteract, use it sparingly as a flavor enhancer rather than a main spread, and pair it with potassium-rich foods like bananas or spinach to help balance sodium levels.
Key benefits
- Extremely high in protein for a spread (23.88g per 100g).
- Very low in fat (0.9g per 100g).
- Contains dietary fiber (6.5g per 100g).
- A potent source of B vitamins, particularly B12 (often fortified).
- Provides a strong umami flavor without added meat or MSG.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process for creating yeast extract was discovered by accident in 1902 by a German scientist, Justus von Liebig, who noticed that brewer's yeast could be preserved and concentrated into a flavorful paste.
Full nutrition (USDA data · scales with serving)
| Water | 40.9 g |
| Energy | 185 kcal |
| Protein | 23.9 g |
| Total lipid (fat) | 0.90 g |
| Carbohydrate, by difference | 20.4 g |
| Fiber, total dietary | 6.5 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 67.0 mg |
| Iron, Fe | 4.0 mg |
| Magnesium, Mg | 180 mg |
| Phosphorus, P | 104 mg |
| Potassium, K | 2100 mg |
| Sodium, Na | 3380 mg |
| Zinc, Zn | 4.2 mg |
| Copper, Cu | 0.24 mg |
| Selenium, Se | 27.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 23.4 mg |
| Riboflavin | 17.5 mg |
| Niacin | 128 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 3786 ug |
| Folic acid | 2993 ug |
| Folate, food | 793 ug |
| Folate, DFE | 5881 ug |
| Choline, total | 65.1 mg |
| Vitamin B-12 | 0.50 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is yeast extract spread the same as nutritional yeast?
No. Yeast extract is a concentrated paste made from the cell walls of yeast, while nutritional yeast is a deactivated yeast sold in flakes or powder, often used for its cheesy flavor and B vitamins.
Is yeast extract spread gluten-free?
It depends on the source. Some yeast extracts are made from brewer's yeast, which may contain traces of gluten from barley. Always check the label for a gluten-free certification if you have celiac disease or gluten sensitivity.
Can I use yeast extract spread in cooking?
Yes, it's excellent as a flavor enhancer in soups, stews, gravies, and sauces, adding depth and umami without a strong yeast taste.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.85 kcal/g · 52% calories from protein · 6.5 g fiber · 1.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.61 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.