What Is Marmite?
Marmite is a thick paste made from the yeast byproduct left over from beer brewing. It was discovered by accident when a German scientist realized that leftover brewer’s yeast could be concentrated and eaten. Despite its German origins, Marmite quickly became popular in English-speaking countries, such as the U.K., New Zealand, and Australia.
People who enjoy Marmite eat it with almost anything — spread on toast, used in sandwiches, and added to stews and sauces. Given its widespread popularity, there’s been quite a bit of research into the health benefits and risks of Marmite.
Marmite vs. Vegemite
Vegemite is the Australian version of Marmite. Before World War I, Marmite was very popular in Australia. But during the war, German U-boats made it too dangerous to ship Marmite from Britain. This led to the Australian creation of Vegemite, which also uses brewer’s yeast but is thicker and has a stronger taste than Marmite. Its name comes from the Australian product’s extra ingredient: vegetable extracts.
Marmite Ingredients
Marmite is made of:
Marmite Nutrition
A serving (1 teaspoon) of Marmite contains:
- Calories: 11
- Protein: 1.4 grams
- Fat: 0.1 grams
- Carbohydrates: 1.2 grams
- Fiber: less than 1 gram
Vitamins and minerals in Marmite
Marmite is high in B vitamins, including thiamine, riboflavin, niacin, folic acid, and vitamin B12.
One teaspoon contains:
- 52% of your daily need for thiamine
- 41% of your daily need for riboflavin
- 34% of your daily need for niacin
- 50% of your daily need for folate
- 50% of your daily need for vitamin B12
Potential Health Benefits of Marmite
Although it’s high in sodium, Marmite has some health benefits. In particular, it is rich in B vitamins. These are great for helping your body make energy and protecting the health of your brain and nervous system.
Here are some of the potential benefits of Marmite:
Helps prevent B vitamin deficiency
You get B vitamins from the food you eat, but some people don’t eat enough of them. The symptoms of B vitamin deficiency depend on the vitamin you lack. For example, not getting enough B12 can lead to tiredness, memory problems, confusion, and depression.
Marmite is a good source of B vitamins, including B12, niacin, riboflavin, and folate, so eating it can help you avoid the symptoms of low B vitamin levels.
May support brain health
Marmite may boost brain health. In a small study, people ate a teaspoon of Marmite or peanut butter every day for one month. Before and afterward, scientists showed them visual cues and measured their electrical activity in the brain. The people who ate Marmite had less electrical activity compared with the people who ate peanut butter. The scientists think that the high amounts of vitamin B12 in Marmite help the brain to make a substance called GABA, which calms the brain down. In other words, the Marmite helped the brain stay calm when it saw the visual cues.
More research is needed to see how else Marmite affects the brain.
May protect nervous system
Marmite is high in B vitamins, which are important for a healthy nervous system. For example, a B vitamin called thiamine is involved in supplying energy to nerve cells, while Vitamin B12 helps with energy. In nerve cells, this energy is used for making DNA and communicating with other nerve cells. Plus, it helps the nerves to heal after injuries.
May help mood
The B vitamins in Marmite may also be good for your mood. Not having enough B12 can cause you to feel depressed and irritable. Low thiamine levels also have been linked to mood problems, such as depression. Getting enough of these vitamins can help promote good mental health.
Potential Risks of Marmite
Like other foods, Marmite has both benefits and drawbacks. It’s made in a factory with high amounts of salt, so eating too much of it may lead to problems.
Too much sodium
Marmite is high in sodium. One teaspoon has about 17% of the maximum recommended amount an adult should eat in a day. Over time, eating too much sodium can lead to high blood pressure, which can eventually lead to heart disease and stroke.
Allergic reaction
It's rare, but Marmite may cause an allergic reaction. For some people, the issue may be that Marmite contains celery, barley, wheat, oats, and rye — all of which are potential allergens.
Ultraprocessed food
Like many spreads, Marmite is considered an ultraprocessed food. This means that it’s made in a factory from ingredients you normally wouldn’t use in your kitchen. Ultraprocessed foods are typically very high in salt, sugar, fat, and unhealthy ingredients. Eating a lot of processed foods can raise your risk for conditions such as obesity, high blood pressure, high cholesterol, heart disease, and cancer.
How to Eat Marmite
Most people either love Marmite or hate it. If you’re part of the first group, you have many different options for how to enjoy Marmite.
Spread on toast
This is the classic way to eat Marmite. Add a thin layer to your toast, bagel, pancake, or crumpet. Consider combining it with butter or marmalade.
Mixed into smoothies
Marmite can add a boost of B vitamins to a healthy smoothie. For a sweet treat on the go, mix it with other classic smoothie ingredients such as peanut butter and banana.
Baked into breakfast goodies
Marmite can be an excellent addition to savory popovers and muffins.
Layered into sandwiches and pizzas
Spread Marmite onto a burger or breakfast sandwich, or use it to make pizza. It pairs great with cheese, mushrooms, truffles, and eggs.
Marmite Substitutes
If you don’t like Marmite, you can try its Australian cousin, Vegemite. Vegemite is thicker and has a stronger taste than Marmite.
You can also try peanut butter, another spread that’s packed with protein. Marmite and peanut butter are often used together in smoothies and on toast. Peanut butter also has B vitamins, but not nearly as much as Marmite.
Other great sources of B vitamins are:
- Meat
- Fish
- Dairy
- Eggs
- Fortified breakfast cereals
Takeaways
Whether you love it or hate it, Marmite is a great source of B vitamins. Unfortunately, it’s also high in salt. You can eat Marmite on toast, in smoothies, on sandwiches, and more — but enjoy it in moderation.
Marmite FAQs
Who should not have Marmite?
Marmite contains gluten, so it may not be a good option for people with gluten intolerance. Marmite is very high in sodium, so people with high blood pressure and heart conditions should check with their doctor before they eat it.
Is it OK to have Marmite every day?
One teaspoon of Marmite contains 28% of a day’s worth of salt, so enjoy it in moderation.
Is Marmite healthy?
Marmite is rich in B vitamins, but it’s also an ultraprocessed food high in salt.
Does Marmite raise blood pressure?
Marmite has a lot of salt. Eating too much salt can raise your blood pressure over time.
Is Marmite vegan?
Yes, Marmite is vegetarian and vegan.
