Marmite On Keto: Friend Or Foe?

Marmite is a dark brown, yeasty spread that is popular in the United Kingdom. It is made from yeast extract and a proprietary blend of seasonings. One serving of Marmite (8g) provides just 21 calories and less than 3 grams of carbohydrates, which are mostly from sugar. It also provides a small amount of protein, with almost 3 grams per serving. Marmite is rich in B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and vitamin B12. It also contains folic acid (vitamin B9) and iron. While Marmite is a good source of certain vitamins and minerals, it is high in sodium, so people watching their salt intake may need to avoid it. So, is Marmite keto-friendly?

Marmite is keto-friendly due to the small serving size

Marmite is a dark brown, yeasty spread that is popular in the United Kingdom. It is made from yeast extract and a propriety blend of seasonings. The standard serving size of Marmite is 8 grams, which is just over 1 teaspoon.

Marmite is keto-friendly due to its small serving size. A single serving of Marmite contains 21 calories and less than 3 grams of carbohydrates, which is mostly from sugar. It also has a minimal amount of fat. The small serving size means that the number of calories and carbohydrates in Marmite may not significantly impact the nutritional value of a meal.

However, it is common to mix Marmite with other foods, such as butter or cheese, which can alter its nutritional profile. For example, blending Marmite with a tablespoon of butter adds 100 calories and about 11 grams of saturated fat to the meal. Similarly, consuming Marmite with cheese adds about 113 calories and approximately 10 grams of fat for every one-ounce chunk of cheese.

Therefore, while Marmite itself may be considered keto-friendly due to its small serving size, it is important to consider how it is consumed and with what other foods it is combined.

Marmite is rich in B vitamins and provides health benefits

Marmite is a thick, dark brown, yeasty spread that is commonly eaten in the United Kingdom, New Zealand, and Australia. It is made from the yeast byproduct leftover from beer brewing. While it is known for its strong, unique flavour, Marmite is also rich in B vitamins, which provide a range of health benefits.

A single serving of Marmite (8g, or just over 1 teaspoon) provides about 50% of the daily recommended intake for thiamin (B1), 25% for riboflavin (vitamin B2), 30% for niacin (B3), and 75% for vitamin B12. It also supplies about 25% of your folic acid (vitamin B9) and 15% of your daily iron.

The B vitamins in Marmite have a variety of health benefits. Thiamin (B1) is essential for a healthy metabolism and helps the heart, nerves, and muscles function properly. Riboflavin (B2) and niacin (B3) help the body turn carbohydrates into energy. Niacin (B3) also dilates blood vessels, delivering more oxygen to the muscles and improving workout performance. Vitamin B12 helps keep nerve and blood cells healthy and is important for DNA synthesis. It also boosts gamma-aminobutyric acid (GABA) in the brain, which helps regulate excitability in neurons and may offer benefits for anxiety, ADHD, and Tourette's. Additionally, Marmite contains magnesium, which relaxes muscles and nerves, aiding in sleep.

While Marmite is rich in B vitamins and provides these health benefits, it is also high in sodium, so people watching their salt intake may want to avoid it.

People watching their salt intake should avoid Marmite due to its high sodium content

Marmite is a popular savoury spread in the United Kingdom, made from yeast extract. It is known for its strong flavour and thick, sticky texture. While it is a low-calorie food, with just 21 calories per serving, it is also high in sodium.

A single serving of Marmite (8g) provides less than 3 grams of carbohydrates, which is mostly from sugar. It also contains a small amount of protein—almost 3 grams per serving. Marmite is rich in B vitamins, providing 50% of the daily recommended intake of thiamin (B1), 25% for riboflavin (B2), 30% for niacin (B3), 75% for vitamin B12, and 25% for folic acid (B9). It also provides 15% of the daily recommended intake of iron.

While Marmite is a good source of vitamins and minerals, it is high in sodium. For this reason, people watching their salt intake should avoid it. Excessive salt consumption can lead to increased blood pressure and other health issues.

For those on a keto diet, Marmite can be a good option in small amounts, as it is low in carbohydrates and calories. However, it is important to note that the nutritional value of Marmite can change when mixed with other foods, such as butter or cheese.

Some creative ways to include Marmite in a keto diet include spreading it on low-carb bread or crackers, adding it to soups or scrambled eggs, or using it as a dip for vegetables.

Marmite is not gluten-free

Marmite is a dark, thick, yeast extract spread that is made from concentrated yeast extract, a by-product of brewing beer. While Marmite is vegan and vegetarian-friendly, it is not gluten-free.

The yeast used in Marmite is often sourced as a by-product from beer-making. Malted barley, wheat, and rye are typically used to make beer, and they contain gluten. Although the collected yeast is thoroughly washed, it may still contain low levels of gluten that can carry through to the final product.

For those who are gluten intolerant or have coeliac disease, consuming gluten can cause an adverse immune response, leading to symptoms like abdominal pain, bloating, and diarrhoea. Therefore, it is essential for those with gluten intolerance or coeliac disease to avoid gluten-containing foods like Marmite.

There are gluten-free alternatives available for those who enjoy the taste of Marmite but need to avoid gluten. For example, Meridian yeast extract is a gluten-free option available in the UK, and Vegemite offers a gluten-free version in Australia and New Zealand. These alternatives can be enjoyed by those who are gluten-free without sacrificing taste or nutrition.

Marmite is kosher and suitable for vegetarians and vegans

Marmite is suitable for vegetarians and vegans. It is kosher and vegan-friendly, but it is not gluten-free. The main ingredient in Marmite is yeast extract, which is neither animal nor plant; it belongs to the Fungi kingdom. The yeast is obtained from the brewing industry in the UK, and Marmite is essentially a by-product of the beer-brewing process.

The process of making yeast extract involves adding salt to a suspension of yeast, which causes the yeast cells to self-destruct. The yeast cells are then heated, sieved to remove husks, and combined with other ingredients to enhance the flavour or add nutritional value. The vitamins added to Marmite include thiamin, riboflavin, niacin, vitamin B12, and folic acid. These vitamins are either derived from plants or synthesised in a lab and are not derived from animal products.

The Marmite website FAQ page states that the entire Marmite range is vegan and certified by the European Vegetarian Union (EVU), except for the 70g jar, which is currently only vegetarian. The company is, however, in the process of obtaining vegan approval from the EVU for the 70g jar.

Vegemite, a similar product to Marmite, is also vegan-friendly.

Frequently asked questions