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

Picture of Yeast

Yeast consists of 1% fat, 17% protein, 1% carbs, 7% fiber and 73% water. Yeast has 97 calories per 100g, that is 32% lower than other foods in Food Ingredients. In total 9% of the calories in Yeast are from fat, 70% from protein and 4% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 35
  • Very low in carbs Only 0.4g carbs in a serving of 42g
  • Low Glycemic Load Glycemic Load: 0.1
  • High in zinc Covers 0.2% of Zinc RDA per portion
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in potassium Covers 0.1% of Potassium RDA per portion
  • High in folate Covers 0.3% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.5% 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. Yeast contains no Fructose, is Gluten free and has no Lactose.

Yeast: nutrition facts & data

Nutrition facts
per 100g
avg Food Ingredients[1]
Calories (kcal) 97.0 302.9
Fat (g) 1.0 3.1
Protein (g) 17.0 14.7
Carbohydrates (g) 1.0 50.3
Mono- & Di-Saccharides (g) 0.0 50.3
Polysaccharides (g) 1.0 50.3
Fibers (g) 6.9 5.6
Sodium (mg) 35.0 1,384.0
Water (g) 73.0 18.0
[1] average of Food Ingredients

Breakdown in percent (%) of total calories

An average portion size (42g) of Yeast contains:

  • 40.7 Calories
  • 0.4g of Fat
  • 7.1g of Protein
  • and 0.4g of Carbs
  • 14.7mg of sodium - 0.0% of the RDA for sodium.
  • 12.6mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 1.8mg of Zinc - 0.2% of the RDA for Zinc.
  • 1.5mg of Iron - 0.1% of the RDA for Iron.
  • 268.8mg of Potassium - 0.1% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Yeast you get

  • 17.00 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.
  • 1.00 grams of fat (total average 0.66g, other foods in Food Ingredients 0.06g)
  • 6.90 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 0.9
Vitamin E (mg) 0.1 0.1
Vitamin B1 / Thiamine (mg) 1.4 0.5
Vitamin B2 (mg) 2.3 0.8
Vitamin B6 (mg) 0.7 0.7
Vitamin B9 / Folate (μg) 290.0 82.0
Vitamin B12 (μg) 0.0 1.3
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 0.0
[1] average of Food Ingredients

Is Yeast 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]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Yeast

per 100g
Magnesium (mg) 30.0 69.9
Zinc (mg) 4.2 1.5
Sodium (mg) 35.0 1,384.0
Calcium (mg) 25.0 154.7
Iron (mg) 3.5 2.3
Potassium (mg) 640.0 358.3
Phosphorus (mg) 470.0 1,090.1
[1] average of Food Ingredients

Is Yeast 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 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Yeast

1.0% of Yeast are carbs, per serving of 42g that makes 0.4g of carbs.

Monosachharides and polysaccharides

per 100g
Monosaccharides (g) 0.0 24.8
Polysaccharides (g) 1.0 25.4
Total carbs (g) 1.0 50.3
[1] average of Food Ingredients

How high are 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 in Yeast

Of the 1.0g total fat per 100g in Yeast, 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 0.0mg.