1 serving (12 grams) contains 22 calories, 2.5 grams of protein, 0.1 grams of fat, and 1.7 grams of carbohydrates.
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Nutrition Information
Calories |
440.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.0 g | 2% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4000.0 mg | 173% | |
| Total Carbohydrates | 34.0 g | 12% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.0 g | ||
| protein | 50.0 g | 100% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 0 mg | 0% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 500.0 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Marmite
Marmite is a yeast extract spread that originated in the United Kingdom and is widely used in British cuisine. It is made from the by-product of beer brewing and is known for its distinctive salty and umami flavor. Nutritionally, Marmite is rich in B vitamins such as vitamin B12, thiamine, and riboflavin, while being low in fat and calories. It is a vegetarian and vegan-friendly product, often consumed on toast or as a flavor enhancer in cooking. Marmite is also popular for its strong flavor that divides opinion—people typically either love it or hate it.
Health Benefits
- Rich in vitamin B12, essential for maintaining nerve health and the production of red blood cells.
- High in riboflavin and niacin, which help convert food into energy and support healthy skin.
- Contains folic acid (vitamin B9), important for DNA synthesis and a healthy pregnancy.
Dietary Considerations
Selection and Storage
Store Marmite in a cool, dry place away from direct sunlight. Refrigeration is not necessary after opening.
Common Questions About Marmite Nutrition
Is Marmite high in protein?
Marmite contains approximately 20.8g of protein per 100g, making it a good source of protein relative to its serving size. However, typical servings are small (usually around 5-10g), so it contributes a modest amount of protein to your diet.
Can I eat Marmite on a keto diet?
Yes, Marmite can be eaten on a keto diet as it is low in carbohydrates, with only 14.2g of carbs per 100g. Given typical serving sizes of 5-10g, the carb content is minimal, making it suitable for low-carb and keto diets.
What are the health benefits of Marmite?
Marmite is rich in B vitamins, including B12, which support energy metabolism and nervous system health. It is also low in fat but high in sodium, so it should be consumed in moderation to avoid exceeding daily sodium recommendations.
How much Marmite should I use per serving?
A recommended serving size of Marmite is about 5g, which provides approximately 9 calories and 1g of protein. Its strong flavor means a little goes a long way, typically spread thinly on bread or mixed into savory dishes.
How does Marmite compare to Vegemite?
Marmite and Vegemite are similar yeast spreads but differ in taste, texture, and nutritional content. Marmite tends to be sweeter and runnier, while Vegemite is firmer and has a more savory and umami flavor. Both are high in B vitamins but may have varying sodium levels.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Marmite: A Spread Fortified in B VitaminsNIH Office of Dietary SupplementsExplains the nutritional composition of Marmite, focusing on its high B vitamin content and health impacts.
- USDA FoodData Central: Marmite Nutrition ProfileUnited States Department of Agriculture (USDA)Comprehensive nutritional profile of Marmite, including protein content and vitamin composition.
- B Vitamins in Fortified Foods: Nutritional BenefitsHarvard T.H. Chan School of Public HealthDetails the role of B vitamins in fortified foods like Marmite and associated health impacts.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
