Vegimite

Condiment

Item Rating: 59/100

1 serving (5 grams) contains 9 calories, 1.3 grams of protein, 0.1 grams of fat, and 0.8 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		428.6
% 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

🥩 High protein

Source of Calories

Fat: 43 cal (9.7%)

Protein: 247 cal (55.9%)

Carbs: 152 cal (34.4%)

About Vegimite

Vegemite is a thick, dark brown spread made from brewer’s yeast extract, a byproduct of beer production. It is a staple of Australian cuisine, commonly spread on toast, crackers, or used as a flavor enhancer in recipes. First created in 1922, Vegemite has a distinctly salty and umami flavor. Nutritionally, it is incredibly low in fat (2g per 100g) and calories, and is an excellent source of B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and folate (B9). However, it contains negligible protein, fiber, and micronutrients such as calcium, iron, and vitamin D. Vegemite is low-carb and low-fat, making it a unique condiment known for its savory intensity and dense nutrient profile.

Health Benefits

• Rich in B vitamins: A single serving provides up to 50% of the daily recommended intake of folate (B9), supporting cell function and red blood cell production.
• Supports energy metabolism: Contains significant amounts of niacin (B3) to help convert food into energy.
• Brain health: High thiamin (B1) content contributes to healthy brain function and nervous system activity.

Dietary Considerations

Allergens: Contains yeast, gluten (in some varieties)

Suitable for: Vegetarian, vegan, low-carb

Not suitable for: Gluten-free (unless certified), low-sodium

Selection and Storage

Store Vegemite in a cool, dry place with the lid tightly sealed. Refrigeration is optional but not necessary as it has a long shelf life when stored properly.

Common Questions About Vegimite Nutrition

Is Vegemite high in protein?

Vegemite is relatively high in protein when compared to its serving size and caloric content. It contains 26 grams of protein per 100 grams, though a typical serving is much smaller (around 5 grams). This makes it a moderate source of protein in small amounts.

Can I eat Vegemite on a keto diet?

Vegemite can be included in a keto diet due to its low carbohydrate content, with only 16 grams of carbs per 100 grams and just 0.8 grams in a typical 5-gram serving. Its high sodium levels might also help with electrolyte balance on keto, but it should be consumed in strict moderation.

What are the health benefits and concerns of eating Vegemite?

Vegemite is rich in B vitamins such as thiamin, riboflavin, niacin, and folate, which support energy production and overall health. However, it is very high in sodium (3,300 mg per 100 grams), so excessive consumption may contribute to high blood pressure or cardiovascular issues, especially for individuals on a low-sodium diet.

What is the recommended serving size for Vegemite?

The recommended serving size of Vegemite is typically around 5 grams, which provides approximately 9 calories, 1.3 grams of protein, and 165 mg of sodium. This amount is sufficient for spreading on toast or adding flavor to dishes without overloading on sodium.

How does Vegemite compare to Marmite?

Vegemite and Marmite are similar savory spreads made from yeast extract. However, Vegemite is typically saltier and less sweet than Marmite, which has a slightly tangier and more caramelized flavor. Nutritionally, both are high in B vitamins, but Vegemite has more protein and sodium per 100 grams, while Marmite contains slightly more sugar.

Data Sources & Scientific References