When vigilantly searching food labels for Whole30 compliant ingredients, you might have come across yeast extract. Most of us have seen alcohol-based extracts before, such as vanilla, lemon or rosemary extracts before, but yeast? A common product found in breads, a major Whole30 No-No, what is this extract and is it approved for those on the Whole30 diet?
Yes, yeast extract is considered Whole30 compliant because it comes from yeast, a fungus. Though it is a common ingredient in bread, it’s not made of grains or gluten and is considered a natural additive, making it an acceptable ingredient on Whole30. Other Whole30-friendly alternatives include Thrive Market Miso Paste and Kettle & Fire Beef Bone Broth.
Some yeast extract can contain gluten contamination so it’s important to always look for gluten-free on the label or check the allergen listing. Be sure not to get yeast extract confused with nutritional yeast, another popular whole30 and vegan additive. Let’s take a look at yeast extract, how it’s made and some of its potential health benefits.
Contents
What is Yeast Extract?
Yeast extract is a food additive that is derived from yeast, a common ingredient in bread and beer making. Typically made from brewer’s or baker’s yeast, the cell walls are broken down the resulting product is then turned into a concentrated paste or powder that provides a savory umami flavor to foods [1].
Checking for yeast extract on a food label can be tricky, it is sometimes listed as yeast extract, hydrolyzed or autolyzed yeast extract or it can be included on the label as “natural flavors” or “additives.” Yeast extract is often used for flavoring in foods as a natural and highly nutritional additive, to replace MSG and reduce sodium in foods.
How is Yeast Extract Made?
There are two different kinds of yeast extract: autolyzed yeast extract and hydrolyzed yeast extract. Both have the cell walls broken down and are then discarded leaving only the contents of the cell. Autolyzed yeast uses its own enzymes to breakdown the yeast proteins whereas hydrolyzed uses outside enzymes to create the same effect.
Yeast Extract versus Nutritional Yeast
Both rich in umami flavor, nutritional yeast is a whole cell inactive yeast that contains soluble and insoluble parts. It is often sold as a yellow powder or flakes made from dried, inactive brewer’s yeast popular in the vegan community for adding a dairy-free cheesy flavor to various foods.
Yeast extract is a thick dark liquid, paste or powder made by salting the yeast cells resulting in shrinkage and eventual breakdown of the cells. The resulting extract is rich in B-complex vitamins and iron. Yeast extract is popular in Australia as spreads known as Vegemite and Marmite.
Common Food Products that Contain Yeast Extract
- Soy sauce
- Cheeses and other dairy products
- Canned or frozen soups
- Stews
- Frozen dinners
- Salty snack foods
- Meats and deli meats
- Canned fish
- Marmite
- Vegemite
Health Benefits of Yeast Extract
Yeast extract is rich in B-complex vitamins and iron, making it a nutritious and inexpensive additive to various food products. It is also low in calories, vegan and vegetarian friendly, and all-natural compared to other savory additives such as monosodium glutamate (MSG).
Yeast extract is high in sodium, containing about 180mg per 1-teaspoon serving. Although it is often added in small amounts to processed foods and does not typically elevated sodium levels too much, those who have elevated blood pressure or who have been told to limit their sodium intake should limit or avoid yeast extract in their foods.
Nutrition Facts for Yeast Extract
Ingredients:
- Yeast extract
Nutrition Facts (Per 1-teaspoon):
- Calories 10
- Fat 0g
- Saturated fat 0g
- Sodium 180mg
- Carbohydrates 1g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 1g
Yeast Extract Alternatives
Although it is not considered a harmful ingredient, those looking to avoid yeast extract for allergy or personal reasons should consider limiting the number of processed foods they consume. These are the foods that are likely to contain yeast extract as an added ingredient. There are some alternatives that can provide similar flavor profile but many of them are not considered Whole30 friendly. Let’s take a look at some of those options below.
Thrive Market Organic Brown Miso Paste
One of the closest substitutes to yeast extract in both flavor and texture is miso paste. Although it is not considered Whole30 compliant because it is made from soy, it is a healthy alternative for those looking to avoid yeast extract.
Miso pasta can be used as a substitute for yeast extract on a 1:1 ratio. However, it is important to note that miso paste contains a significant amount of sodium per serving. Caution should be used for those looking to limit their sodium intake in their diet. You can find this product online at ThriveMarket.com priced at $3.99 for a 5.3-ounce package.
Ingredients:
- Water
- Organic soybeans
- Organic brown rice
- Salt
Nutrition Facts (Per 1-tablepoon):
- Calories 25
- Fat 0g
- Saturated fat 0g
- Sodium 890mg
- Carbohydrates 3g
- Sugar <1g
- Added sugar 0g
- Fiber <1g
- Protein 1g
Kettle & Fire Classic Beef Bone Broth
Whole30 approved, organic and non-GMO, Kettle & Fire classic beef bone broth provides a similar savory and salty flavor profile as yeast extract without the soy.
Beef broth’s such as this one are one of the very few Whole30 alternatives to yeast extract available as yeast extract has a flavor more closely associated with soy products. You can find this product at many local grocery store chains or online at kettleandfire.com priced at $7.99 for a 16.9-ounce carton.
Ingredients:
- Beef bone broth
- Water
- Grass-fed beef bones
- Organic onions
- Organic carrots
- Organic celery
- Organic parsley
- Organic apple cider vinegar
- Sea salt
- Organic black pepper
- Organic bay leaves
- Organic thyme
- Organic rosemary
Nutrition Facts (Per 1-cup):
- Calories 40
- Fat 0g
- Saturated fat 0g
- Sodium 3300mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 10g
Bare Bones Broth Beef Bone Broth
Another great Whole30-approved brand of bone broth to swap in for yeast extract is Bare Bones Broth beef bone broth. You can find this product online at barebonesbrother.com priced a little higher than Kettle & Fire Bone Brother at $10.99 for a 16-ounce container.
Ingredients:
- Water
- Beef bone broth
- Water
- Grass-fed beef bones
- Grass-fed beef tendon
- Organic mushrooms
- Organic onion
- Grass-fed ox tail
- Organic celery
- Organic tomato paste
- Organic apple cider vinegar
- Organic carrots
- Organic spices
- Beef broth
- Vegetable base
- Water
- Organic garlic
- Organic scallions
- Organic mushroom powder
- Organic tomato paste
- Organic spices
- Organic ginger juice
- Organic turmeric
- Mushroom base
- Organic portabella mushrooms
- Organic onion
- Organic garlic
- Organic spices
- Gelatin
- Sea salt
Nutrition Facts (Per 1-container):
- Calories 80
- Fat 0g
- Saturated fat 0g
- Sodium 540mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 20g
Kikkoman Soy Sauce
Another Whole30 banned ingredient due to its soy content, soy sauce works well as an alternative to yeast extract in recipes. It contains similar salty, umami flavor but it contains significantly more salt than yeast extract and should be used sparingly. You can find this product at your local grocery store or online at various sites including Walmart.com priced at $2.53 for a 15-ounce bottle.
Ingredients:
- Water
- Wheat
- Soybeans
- Salt
- Sodium benzoate (preservative)
Nutrition Facts (Per 1-tablepoon):
- Calories 10
- Fat 0g
- Saturated fat 0g
- Sodium 920mg
- Carbohydrates 1g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 2g
Coconut Secret Coconut Aminos
Another option that can be used to replace yeast extract in foods is coconut aminos. Although traditional soy-sauce is closer in flavor profile, coconut aminos come in a close second as a Whole30 friendly condiment. You can find this product in many local grocery chains or online at retails sites such as Target.com priced at $6.39 for an 8-ounce container.
Ingredients:
- Coconut tree sap aged and blended with sun-dried mineral rich sea salt
Nutrition Facts (Per 1-teaspoon):
- Calories 5
- Fat 0g
- Saturated fat 0g
- Sodium 90mg
- Carbohydrates 1g
- Sugar 1g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Related Questions
Is Yeast Extract MSG?
Yeast extract contains glutamates. However, it is not the same as MSG. Glutamates can be extracted from yeast extract and used to make MSG but the two are not one in the same.
Does Yeast Extract Contain Wheat?
Because wheat extract is derived from wheat, the final product may contain wheat or some gluten containing ingredients. Because of this, those with gluten-intolerance or allergy should always look for foods labeled “gluten-free.”
Is Yeast Extract the Same as Yeast?
No, they are not the same. Yeast extract is yeast that has been deactivated or pasteurized with the cell walls removed.
Does Yeast Extract Contain Alcohol?
Although it is used in beer and wine making, yeast extract itself does not contain any alcohol. Yeast extract contains amino acids, peptides, nucleotides, saccharides, vitamins and minerals.