Marmite
| Macros | per 100 g |
|---|---|
| Calories | 250 kcal |
| Protein | 22.0 g |
| Fat | 1.0 g |
| Carbs | 30.0 g |
Marmite is a dark, intensely savoury yeast extract spread made as a by-product of beer brewing. It is used in very small amounts — typically 4–8 g per serving — spread thinly on toast, stirred into soups and stews, or dissolved in hot water as a drink. Per 100 g, Marmite provides 250 kcal, 22 g of protein, 1 g of fat and 30 g of carbohydrates, with 3.5 g of dietary fibre and only 1.5 g of sugars. It is notably high in sodium at 3,900 mg per 100 g, alongside 2,100 mg of potassium and 95 mg of calcium. Marmite is a significant source of vitamin B12, delivering 12 mcg per 100 g — making it one of the few plant-derived foods with meaningful B12 content. No glycemic index data is available. Suitable for vegan, vegetarian, dairy-free and keto dietary patterns.
How many calories in Marmite?
Marmite contains 250 kcal per 100 g, but a typical serving is only around 4–8 g, which works out to roughly 10–20 kcal. The calorie contribution per use is therefore very small.
How much vitamin B12 is in Marmite?
Marmite contains 12 mcg of vitamin B12 per 100 g. Even a small 8 g serving delivers close to 1 mcg, making it one of the more notable plant-based sources of this vitamin.
Is Marmite vegan-friendly?
Yes, Marmite is suitable for vegan and vegetarian diets, as it is derived from yeast rather than any animal product. It is also dairy-free and listed as compatible with a keto dietary pattern.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 250 kcal |
| Protein | 22.0 g |
| Fat | 1.0 g |
| Carbs | 30.0 g |
| Sugars | 1.5 g |
| Fiber | 3.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.20 g |
| Monounsaturated | 0.20 g |
| Polyunsaturated | 0.40 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 95.0 mg |
| Iron | 8.0 mg |
| Potassium | 2100 mg |
| Sodium | 3900 mg |
| Vitamins | Amount |
|---|---|
| Vitamin C | 0 mg |
| Vitamin B12 | 12.0 mcg |