Milly Gaines
Vegemite is a gluten-free, Australian staple that is keto-approved. It is low in carbohydrates, containing only 1.8g of net carbs per 5g serving, and has a moderate amount of protein, which is beneficial for maintaining muscle mass while on a keto diet. Vegemite is also a good source of B vitamins and sodium. While it is low in total fat, it does not provide the beneficial fats crucial to a ketogenic diet. Vegemite is a very versatile spread and can be enjoyed in a variety of ways on a keto diet, such as on keto bread, keto bagel dough, keto cheese scrolls, and keto cheesy tacos.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Net carbs | 1.8g per serving |
| Total carbs | 1g per serving |
| Calories | 40 per serving |
| Protein | 1.3g per serving |
| Fat | Low |
| Sodium | High |
| Vitamins | Rich in B vitamins |
| Gluten | Gluten-free |
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What You'll Learn
Vegemite is keto-approved
Vegemite is a traditional Australian snack and spread that is keto-approved. It is low in carbohydrates, with only 1.8g of net carbs per 5g serving, and contains a moderate amount of protein, which is beneficial for maintaining muscle mass while on a keto diet.
Vegemite is also low in total fat, which makes it easier to manage overall fat intake throughout the day. While it may not be a go-to source of fat, it is still safe to eat while on a keto diet. Vegemite is also gluten-free, which is an additional perk for those who are gluten intolerant.
The keto diet is a low-carb, high-fat diet that aims to put your body in ketosis. This forces the body to burn fat instead of sugar for fuel. Vegemite's low net carb content helps maintain a state of ketosis, which turns fats into energy.
Vegemite is also a good source of B vitamins, which help the body convert food into fuel. It is also high in sodium, which can be beneficial for those who need an electrolyte boost, but may lead to water retention and bloating.
Some ways to eat Vegemite while on a keto diet include spreading it on keto "bread" or cheese, or making Vegemite and cheese scrolls, which are simple to make and can be enjoyed at any time of the day.
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Vegemite's nutritional profile
Vegemite is a popular Australian spread made from leftover brewer's yeast, salt, malt, and vegetable extract. It has a distinct, rich, salty taste and is considered a symbol of Australia's national identity. With over 22 million jars of Vegemite sold each year, it is a beloved and well-known part of Australian culture and cuisine.
Vegemite has a unique nutritional profile that sets it apart from other spreads. It is particularly notable for its high content of B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and folate (B9). These B vitamins offer a range of potential health benefits. Thiamin is essential for brain function, riboflavin supports the nervous system, niacin is crucial for energy release, and folate helps fight fatigue and reduce the risk of neural tube birth defects.
In addition to its high B vitamin content, Vegemite is also a good source of sodium. While this has raised some concerns about its impact on health, the sodium content contributes to its distinctive flavour and makes it a valuable ingredient in cooking. A single teaspoon (5 grams) serving of Vegemite provides 5% of an adult's daily sodium needs.
Vegemite is generally considered a nutritious option, and some doctors and dietitians recommend it as a source of B vitamins. It has been prescribed as a health supplement due to its high levels of water-soluble B vitamins, which are key components in metabolic processes that energize the body.
Overall, Vegemite's nutritional profile makes it a popular and beloved part of Australian culture and cuisine, offering a range of potential health benefits, particularly related to brain health and energy levels.
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Vegemite cheese scrolls
Vegemite is a keto-friendly food as it has very low net carbs and is high in sodium. It is also gluten-free, packed with protein, and a good source of B vitamins.
Ingredients:
- Keto bagel dough
- Vegemite
- Cheese (Colby, cheddar, or a mix of mozzarella)
- Butter
- Milk
- Flour
Instructions:
Start by laying out the keto bagel dough on a large silicone mat. Use your hands to push and roll it out into a rectangle of approximately 20 x 30 cm and about 2 cm thick.
Spread the dough with Vegemite to your preferred taste. Sprinkle grated cheese over the Vegemite—use a generous amount for that melt-and-pull factor. You can also add other toppings like cream cheese, goat cheese, bacon, or jalapeños.
Roll up the dough from the long end, enclosing the cheese and Vegemite inside, until you have a long sausage. Cut the roll into 8-10 even pieces and place them cut-side up on a greased baking tray. Sprinkle some extra cheese on top of the scrolls.
Bake in a hot oven at 220°C for 15-20 minutes or until cooked through and golden. The baking time may vary depending on your oven type.
These keto Vegemite cheese scrolls are perfect for a meal on the go or as a snack in your kids' lunchboxes. They are a tasty and convenient way to enjoy a keto-friendly treat.
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Vegemite on keto bread
Vegemite is a keto-approved food, but it is important to watch your portion sizes as it contains some carbohydrates that must be counted in your daily intake. It is low in total fat and does not contain the beneficial fats crucial to a ketogenic diet. However, it is a good source of B vitamins and sodium, and it has a very low net carb content, with only 1.8g of net carbs per 5g serving.
Vegemite is a popular spread in Australia, and it is often paired with cheese. If you are on a keto diet, you can still enjoy Vegemite on keto bread. One option is to make keto bagel dough and turn it into a scroll with Vegemite and cheese. Simply roll out the dough into a rectangle, spread Vegemite on top, sprinkle with cheese, and roll it into a sausage shape. Cut the dough into 8-16 pieces and bake until cooked through and golden.
Another option is to make a keto-friendly loaf of bread and add Vegemite as a flavourant. For example, you can make a low-carb bread with almond flour, psyllium, and eggs, and add a small amount of Vegemite to enhance the flavour.
Vegemite can also be paired with avocado, egg, and chilli flakes for a savoury option, or with cream cheese, goat cheese, bacon, or jalapenos for a more indulgent treat.
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![Vegemite (7.7 ounce) by Vegemite [Foods]](https://m.media-amazon.com/images/I/514fm2IwHwL._AC_UL320_.jpg)
Vegemite soup
Vegemite is a keto-friendly food. It is low in carbohydrates, with only 1.8g of net carbs per 5g serving. It also contains a moderate amount of protein, which is beneficial for maintaining muscle mass on a keto diet. Vegemite is also gluten-free, and a great source of B vitamins and sodium.
Vegemite is a popular ingredient in Australia, and there are many recipes that include it, including soups. Here is a simple recipe for Vegemite soup:
This recipe is adapted from Chef Sandwich, an Australian food blog. The author's colleague, Sarah, shared this recipe, which was passed down from her mother. It is a simple and comforting dish, perfect for when you are feeling under the weather.
Ingredients:
- 250ml water
- 1 slice of bread
- Vegemite
- Butter or margarine (optional)
Method:
First, boil the water in a kettle. While the water is boiling, prepare your soup bowl. Spread the Vegemite on the bread slice, ensuring it is completely covered. Place the bread slice in the bowl, Vegemite-side up, and press down gently so that the bread forms four peaks.
Once the water has boiled, carefully pour it into the bowl. You can also add a small amount of butter or margarine to the water for extra flavour. Enjoy your soup!
Variations:
Vegemite is a versatile ingredient that can be used in many dishes. Here are some other ways to incorporate Vegemite into your keto diet:
- Vegemite and Cheese Scrolls: This recipe uses keto bagel dough, which is rolled out and spread with Vegemite and cheese. It is then rolled up, cut into scrolls, and baked in the oven.
- Vegemite Cheesy Tacos: This recipe involves cooking a layer of cheese and spreading Vegemite on top once it has cooled slightly. Add avocado, an egg, and chilli flakes for a tasty keto-friendly taco.
- Vegemite and Ginger Soup: This recipe involves whisking together stock and Vegemite in a saucepan, bringing it to a boil, and then adding spring onions, carrot, bok choy, and ginger. After a few minutes of simmering, add the beans, wakame, and tofu. Season to taste and serve immediately.
- Roasted Root Veggie Soup: This recipe involves sautéing onion, kumera, pumpkin, carrot, and coriander in a stock pot. Add Vegemite, sugar, and water, bring to a boil, and then simmer for 30 minutes. Blend the soup until smooth, adding milk if necessary. Serve with a sprinkling of cheese.
These recipes are a great way to include Vegemite in your keto diet, providing a good source of B vitamins and a unique, savoury flavour.
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Frequently asked questions
Yes, Vegemite is keto-approved due to its low net carb content.
Vegemite is a traditional Australian snack that is gluten-free and rich in B vitamins.
Some keto-friendly ways to eat Vegemite include spreading it on keto bagel dough with cheese and rolling it into a sausage shape, or making Vegemite and cheese scrolls.
Vegemite has approximately 1.8g of net carbs per 5g serving. To maintain ketosis, it is recommended to limit net carbs to no more than 20g per day. Therefore, Vegemite can be enjoyed in moderation while on a keto diet.
Yes, Marmite (a similar product from the UK) and Promite (another Australian favourite) are both keto-friendly alternatives with similar flavours and nutritional profiles.
