Brenda Khan
Marmite is a food paste with a distinctive, savoury flavour that people either seem to love or hate. It is often spread thinly on bread or toast, or used as a flavouring in cooking. Marmite is made from yeast extract and has a high vitamin B content. It is also high in sodium, with 3380mg per 100g. Marmite is low in fat, with only 0.9g of fat per 100g. Marmite's total carbohydrate content is over 20g per 100g, which is high for a keto diet, as this type of diet typically limits daily carb intake to 20-50g. Marmite is therefore not an obvious choice for those on a keto diet, but some keto dieters suggest eating it in small amounts, or with keto-friendly foods such as cauliflower or cheese.
| Characteristics | Values |
|---|---|
| Carbohydrate content | Marmite has a total carbohydrate content of over 20g per 100g, which is high compared to the keto diet's typical limit of 20-50g of carbohydrates per day. |
| Dietary fiber | Marmite contains around 6.5g of dietary fiber per 100g, which is beneficial for digestive health. However, fiber is also a form of carbohydrate and contributes to the total carbohydrate intake. |
| Fat content | Marmite contains a minimal amount of fat, with only 0.9g of fat per 100g. This is low considering the keto diet's emphasis on fats as a primary source of energy. |
| Sodium content | Marmite is high in sodium, containing 3380mg per 100g. While electrolytes are important on a keto diet, excessive sodium intake can lead to high blood pressure and other health issues. |
| Protein content | Marmite yeast extract contains 1.5g of protein per 4-gram serving. Yeast extract spreads are known to offer higher protein content with fewer carbs per serving compared to other spreads. |
| B-vitamins | Marmite is a source of B-vitamins, which are also present in nutritional yeast. |
| Keto-friendliness | Marmite's high carbohydrate and sodium content may not align with the keto diet's typical restrictions. However, some suggest that it can be consumed in small amounts or with keto-friendly foods like cauliflower, cheese, and almond flour-based alternatives. |
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What You'll Learn
Marmite's high carbohydrate content may not make it keto-friendly
The ketogenic diet is a high-fat, low-carbohydrate diet that aims to reduce carbohydrate intake and increase fat consumption. Typically, a keto diet restricts total carbohydrate consumption to between 20 and 50 grams per day.
Marmite is a savoury spread with a strong flavour. It has a high sodium content and is also relatively high in carbohydrates. The total carbohydrate content in Marmite is over 20 grams per 100 grams, which is above the daily limit for a keto diet. Marmite's high carbohydrate content may not make it keto-friendly, as it could cause an excess of carbohydrate intake, disrupting ketosis.
However, some people argue that Marmite is still keto-compatible due to the small amount used per portion. For example, a 4-gram serving of Marmite yeast extract contains only 1 gram of total carbohydrates. Additionally, Marmite is a good source of dietary fibre, which is beneficial for digestive health, and it also contains B vitamins and protein.
Those on a keto diet who wish to include Marmite in their meals can do so in moderation and calculate their daily carbohydrate intake accordingly. Some suggestions for keto-friendly foods to pair with Marmite include cheese, cauliflower, and almond flour-based alternatives to bread.
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![Marmite Yeast Extract 500g 2-pack. by N/A [Foods]](https://m.media-amazon.com/images/I/61AIZd5AayL._AC_UL320_.jpg)
Marmite is a good source of B vitamins
The B vitamins in Marmite may also have mood-boosting properties. A deficiency in B12 can lead to symptoms such as depression, tiredness, memory problems, confusion, and irritability. Similarly, low thiamine levels have been linked to depression and other mood problems. Therefore, consuming Marmite can help promote good mental health by ensuring adequate levels of these vitamins.
Marmite is also a source of other B vitamins, including riboflavin (B2) and niacin (B3). Riboflavin is essential for maintaining healthy skin and eyes, while niacin plays a role in dilating blood vessels, thereby delivering more oxygen to your muscles during workouts.
While Marmite is a good source of B vitamins, it is also high in salt, so it should be consumed in moderation. Additionally, it contains gluten, so it may not be suitable for those with gluten intolerance. Nevertheless, for those seeking a boost in their B vitamin intake, Marmite can be a tasty and cost-effective option, commonly spread on toast, added to sandwiches, or used in cooking.
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Keto-friendly foods to eat with Marmite
Marmite is a savoury spread that is rich in B vitamins and protein. While it is not entirely keto-friendly due to its high carbohydrate content, it can still be enjoyed in moderation on a keto diet. Here are some keto-friendly food combinations with Marmite:
Cheese and Marmite Chips
Chips or crisps topped with cheese and Marmite are a delicious keto-friendly snack option. You can also try melting cheese on keto-friendly cloud bread and spreading Marmite on top.
Cauliflower with Marmite, Cheddar, and Peanut Butter
This unique combination of flavours might sound unusual, but don't knock it till you try it! Simply melt cheddar cheese and peanut butter over roasted cauliflower and add Marmite to taste.
Mug Bread with Almond Flour
Try spreading Marmite on keto-friendly bread made with almond flour. You can find recipes for quick and easy mug bread online.
Roasted Vegetables
Roasted vegetables, such as cauliflower, are a great keto-friendly option. Drizzle them with olive oil and add a small amount of Marmite for extra flavour.
Remember, when incorporating Marmite into your keto diet, watch your portion sizes and be mindful of its high carbohydrate and sodium content.
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Nutritional yeast is not keto-friendly
Nutritional yeast is a deactivated yeast often used as a cheese substitute for vegans or as a seasoning to add flavour to food. While it is a source of vitamins, minerals, and amino acids, it is also high in carbohydrates.
When it comes to the keto diet, the goal is to achieve ketosis, a metabolic state where the body efficiently burns fat for energy by turning it into ketones in the liver. To enter ketosis, maximum carb restriction is crucial. Nutritional yeast's high carb content can disrupt ketosis, pushing you further from your keto goals.
For instance, a 1-2 tablespoon serving of nutritional yeast can contain around 5 grams of carbs, which is a significant amount considering the strict carb limits on keto. While some types of yeast are suitable for keto baking, like active dry yeast, nutritional yeast is typically sprinkled over food, making it harder to control your carb intake.
However, this doesn't mean you have to sacrifice taste. Keto-friendly alternatives like Parmesan cheese offer a similar umami flavour without the carbs. You can also create a blend of almond flour and spices like turmeric and garlic powder to mimic nutritional yeast's nutty profile.
Remember, keto is a dynamic journey involving experimentation and discovering what works best for you. While nutritional yeast may not be keto-friendly, there are plenty of other options to explore that will keep your taste buds and nutritional needs satisfied.
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Keto diet—high fat, low carb
Marmite is a keto-friendly food due to the small amount used per portion. However, the challenge is finding foods to eat it with, as bread and crumpets are not keto-friendly. Some keto-friendly suggestions include cheese chips, cauliflower with cheddar and peanut butter, and cloud bread.
The keto diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. Ketogenic diets can cause significant reductions in blood sugar and insulin levels, which can lead to health benefits such as a reduced risk of certain diseases and weight loss.
There are several versions of the ketogenic diet, including the standard ketogenic diet (SKD) and the cyclical ketogenic diet (CKD). The SKD is a very low-carb, moderate-protein, and high-fat diet that typically contains 70% fat, 20% protein, and only 10% carbs. The CKD involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
While the keto diet allows for high-fat intake, it is important to prioritize healthy fats like monounsaturated and polyunsaturated fats found in olive oil, avocado, and fatty fish to promote heart health. The diet can also be challenging due to the restriction of many foods and the potential for boredom and constipation. It is not recommended as a long-term dietary change, as it may have negative impacts on heart health and liver and kidney function.
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Frequently asked questions
Marmite can be eaten on a keto diet, but in small amounts. While it is a good source of protein and B vitamins, it is also high in sodium and carbohydrates. Per 100g, Marmite contains over 20g of carbohydrates, which is the recommended daily limit for keto diets.
Some keto-friendly foods that can be paired with Marmite include cauliflower, cheese, and peanut butter. You can also try yeast extract spreads like Vegemite, which has a similar taste to Marmite but with fewer carbs.
It is recommended to limit your daily carbohydrate intake to 20-50g when on a keto diet. Marmite contains 1g of total carbs per 4 grams, so you can calculate your desired amount from there. However, it's important to consider that Marmite also contains dietary fiber, which is a form of carbohydrate.
![Marmite 125g (South Africa) by Unilever Bestfoods UK [Foods]](https://m.media-amazon.com/images/I/81uUrjAHIBL._AC_UL320_.jpg)
