1 serving (5 grams) contains 11 calories, 1.3 grams of protein, 0.1 grams of fat, and 0.8 grams of carbohydrates.
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Nutrition Information
Calories |
523.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7857.1 mg | 341% | |
| Total Carbohydrates | 38.1 g | 13% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 4.8 g | ||
| protein | 61.9 g | 123% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 0 mg | 0% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 476.2 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 Vegemite
Vegemite is a dark-brown food spread made from brewer's yeast extract, salt, malt extract, and vegetable extract. It is an iconic Australian food staple, often enjoyed on toast or crackers. Originating in 1923 as a cost-effective, locally produced alternative to Marmite, Vegemite has become synonymous with Australian cuisine. Nutritionally, Vegemite is extremely rich in B vitamins such as B1 (thiamine), B2 (riboflavin), B3 (niacin), and folate. It is remarkably low in fat and sugar, containing about 220 calories per 100 grams. While it provides trace amounts of protein, its standout feature is its micronutrient density, especially for people seeking to boost their B vitamin intake. However, it is also very high in sodium, which is an important consideration for those managing blood pressure or dietary salt intake.
Health Benefits
- High in B vitamins: Contains substantial amounts of thiamine, riboflavin, niacin, and folate, which support energy production and brain function.
- Low fat and sugar: With only 2 grams of fat per 100 grams, Vegemite is a heart-healthy choice for those monitoring fat intake.
- Rich in sodium: Though necessary for electrolyte balance, Vegemite's sodium content could aid athletes in replenishing lost electrolytes when used sparingly.
Dietary Considerations
Selection and Storage
Store Vegemite in a cool, dry place with the lid tightly sealed. Refrigeration is not required, but keeping it at room temperature helps maintain its spreadable consistency.
Common Questions About Vegemite Nutrition
Is Vegemite high in protein?
Vegemite is relatively high in protein, providing 26 grams of protein per 100 grams. However, typical serving sizes are small (about 5 grams), which means you’ll get around 1.3 grams of protein per serving.
Can I eat Vegemite on a keto or low-carb diet?
Vegemite can fit into a keto or low-carb diet in small amounts, as a 5-gram serving contains less than 1 gram of carbohydrates. Its low carb content makes it suitable for these diets, but be mindful of its high sodium levels.
Is Vegemite healthy, and are there any concerns?
Vegemite is rich in B vitamins like B1, B2, B3, and folate, which are essential for energy production and brain health. However, it is extremely high in sodium, with 3300 mg per 100 grams, so excessive consumption may be a concern for those monitoring their salt intake.
How much Vegemite should I use per serving?
A typical serving of Vegemite is around 5 grams (about 1 teaspoon). Due to its strong flavor and high sodium content, it’s best to use it sparingly, spreading a thin layer on toast or crackers.
How does Vegemite compare to Marmite in flavor and nutrition?
Vegemite has a bolder, saltier, and more umami-forward flavor compared to Marmite, which is slightly sweeter. Nutritionally, both are similar and provide B vitamins, but Vegemite tends to contain more sodium per serving, so dietary preferences and salt sensitivity may play a role in choosing between the two.
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.
- Australian Dietary Guidelines: Use of spreads like VegemiteAustralian Government - National Health and Medical Research Council (NHMRC)Discusses Vegemite as a high-sodium spread and its place in a balanced diet under dietary guidelines.
- B vitamins in yeast extract spreadsNational Institutes of Health (NIH) - Office of Dietary SupplementsReviews B vitamin content in yeast extracts, including Vegemite, and their role in human health.
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.
