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Yeast - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Fresh yeast and ingredients for Easter baking on rustic kitchen table.

Yeast consist of 1% fat, 17% protein, 1% carbs, 6.9% fiber and 73% water. With 97 of calories per 100g it's 32% lower than other foods in Food Ingredients. In total 9.28% of the calories in Yeast come from fat, 70.1% from protein and 4.12% from carbohydrates.

  • low GI Glycemic Index: 35
  • Low carb Only 0.42 carbs per serving
  • low GL Glycemic Load: 0.1
  • Fructose free Contains no fructose
  • Gluten free
  • Lactose free
  • high Zinc Covers 17.64% of Zinc RDA per portion
  • high Iron Covers 12.25% of Iron RDA per portion
  • high Potassium Covers 6.72% of Potassium RDA per portion
  • high Folate Covers 40.6% of Folate / Vitamin B9 RDA per portion
  • high Vitamin B1 Covers 54.6% of Vitamin B1 RDA per portion

Can you eat Yeast for a low carb diet?

With 0.42g of carbs and a Glycemic Load of 0.1 in a portion of 42g, Yeast can be consumed for a ketogenic or low-carb diet. It contains no Fructose, is Gluten free and has no Lactose.

Nutrition facts

Nutrition facts
per 100g
avg Food Ingredients[1]
Calories (kcal) 97 302.9
Fat (g) 1 3.1
Protein (g) 17 14.7
Carbohydrates (g) 1 50.3
Mono- & Di-Saccharides (g) 0.001 50.3
Polysaccharides (g) 1 50.3
Fibers (g) 6.9 5.6
Sodium (mg) 35 1384
Water (g) 73 18
[1] average of Food Ingredients

Breakdown in percent (%) of total calories

An average portion size (42g) of Yeast contains

  • 40.74 Calories
  • 0.42g of Fat
  • 7.14g of Protein
  • and 0.42g of Carbs
  • 14.7mg of sodium - 0.98% of the RDA for sodium.
  • 12.6mg of Magnesium, that covers 3.94% of the recommended daily allowance (RDA) for Magnesium.
  • 1.764mg of Zinc - 17.64% of the RDA for Zinc.
  • 1.47mg of Iron - 12.25% of the RDA for Iron.
  • 268.8mg of Potassium - 6.72% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Yeast you get

  • 17 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Food Ingredients have on average 0.29g of proteins per 1 gram of carbs.
  • 1 grams of fat (total average 0.66g, other foods in Food Ingredients 0.06g)
  • 6.9 grams of fibers (total average 0.13g, other foods in Food Ingredients 0.11g)

Nutrient distribution per gram

What vitamins are in Yeast?

per 100g
Vitamin C (mg) 0 0.9
Vitamin E (mg) 0.1 0.1
Vitamin B1 / Thiamine (mg) 1.43 0.5
Vitamin B2 (mg) 2.3 0.8
Vitamin B6 (mg) 0.68 0.7
Vitamin B9 / Folate (μg) 290 82
Vitamin B12 (μg) 0 1.3
Retinol (μg) 0 0
beta-Carotene (μg) 0 26.7
[1] average of Food Ingredients

Rich in vitamins?


The following chart displays the amount of vitamins per portion Size (42g) for Yeast of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Yeast

per 100g
Magnesium (mg) 30 69.9
Zinc (mg) 4.2 1.5
Sodium (mg) 35 1384
Calcium (mg) 25 154.7
Iron (mg) 3.5 2.3
Potassium (mg) 640 358.3
Phosphorus (mg) 470 1090.1
[1] average of Food Ingredients

High in minerals?


Again, for every mineral contained in Yeast we looked at the portion size (42g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male


1% of Yeast are carbs, per serving (42g) that is 0.42g of carbs.

Monosachharides and polysaccharides

per 100g
Monosaccharides (g) 0.001 24.8
Polysaccharides (g) 1 25.4
Total carbs (g) 1 50.3
[1] average of Food Ingredients

How high is the Glycemic Index and the Glycemic Load for Yeast?

The Glycemic Index of Yeast is 35, which would be considered as low. The Glycemic Load in a normal serving is 0.1 and can be regarded as low.

Allergens in Yeast

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol

Of the 1g total fat per 100g, 0.2g are saturated fatty acids (SFA), 0.5g are monounsaturated fatty acids (MUFA) and 0.4g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0mg.