Marmite Calories and Nutrition Facts

Do you know what Marmite is? The dark brown, yeasty spread is popular across the pond, but few Americans know what it is or how to use it. If you're looking for a low-calorie spread for toast or crackers, you might want to give it a try.


Marmite Nutrition Facts
Serving Size 1 tsp (4 g)
Per Serving% Daily Value*
Calories 10 
Calories from Fat 0 
Total Fat 0g0%
Sodium 200mg8%
Carbohydrates 0g0%
Protein 2g 
*Based on a 2,000 calorie diet

Marmite is a spread made from yeast extract and a blend of seasonings. Marmite is kosher and both vegan and vegetarian-friendly. Marmite is not gluten-free.

You're not likely to use a lot of Marmite if you spread it on toast or on a cracker. So Marmite calories may not make a big difference in the nutritional value of your meal. 

A single serving of Marmite provides almost no calories, a tiny amount of protein and no carbohydrates or fat. But some eaters mix Marmite with butter or other foods to dilute the taste. If you blend the spread with a tablespoon of butter, then Marmite nutrition changes. You'll need to add 100 calories and about 11 grams of saturated fat to your meal totals. 

If you eat Marmite with cheese, you'll need to add about 113 calories and approximately 10 grams of fat for every one-ounce chunk of cheese that you consume.

So how does Marmite nutrition stack up? In an interview with the BBC, nutritionist Melanie Brown said "Marmite plays such a useful part in many people's diet, and it's incredibly useful for older people who are short in vitamin B-12.

It's full of folic acid, and there's lots of evidence that many women, young women of child-bearing age are deficient in folic acid."

People who are watching their salt intake might want to avoid Marmite as it is high in sodium.


Marmite is a yeast extract. Marmite was invented in the early 1900s by Justus Liebig.

The original recipe included just salt, spices, and celery. Now, the ingredients listed on the Marmite label include yeast, sugar, salt, mineral salt (potassium chloride), caramel color, corn maltodextrin, minerals (iron), vitamins (niacin, thiamin, riboflavin, folate, B12), herbs and spices. There is also an Australian variation of Marmite that includes caramel and sugar.

Marmite taste is a matter of controversy. Some Brits love it and some hate it. One British writer described it as "yeasty, salty, soy sauce-esque flavor with the consistency of old engine oil." Most eaters describe the flavor as unique. Some of Marmite's hardcore fans advise that newbies avoid smelling the spread before eating it for the first time. 

Some people confused Marmite with another popular spread called Vegemite, an Australian spread also made from yeast extract.  Vegemite is also brownish in color and is often eaten after spreading on bread or toast. But connoisseurs will tell you that the two spreads are very different.

Vegemite nutrition is very similar to Marmite. And since both products are used sparingly, neither one will contribute significant calories or nutrition to your meal  But the makers of Vegemite promote that their product is high in B vitamins and provides riboflavin, folate, and niacin.

How Is Marmite Used?

Many people simply spread Marmite on bread, toast or crackers to add a zesty flavor. The company that makes Marmite also makes Marmite flavored crisps because the combination is popular. There is even Marmite flavored chocolate available in some regions.

If you're ready to try this unique food, you can use it as a dip for vegetables like carrots or celery. You can also use it instead of mustard or mayonnaise on your sandwich. Some people even drizzle Marmite on spaghetti instead of spaghetti sauce.

But if you want to explore other uses for Marmite, you'll find hundreds of recipes online.

  • For example, you can make Gourmet Marmite Pizza with cheese, Marmite, olive oil and your favorite toppings such as sliced onions, mushrooms, feta or artichoke hearts. 
  • Need a quick snack? Make Marmite Deviled Eggs with hard-boiled eggs, mayonnaise, mustard, and chives.
  • For a hearty meal, make Marmite Lentil Soup by adding the spread to a pot with potatoes, celery, lentils, mushrooms, and herbs.
  • And if you like to bake, make a loaf of Marmite 'yeah naan' Bread with yogurt, chives, and poppy seeds.

Where to Buy Marmite

Even though this is food that is popular in the United Kingdom, you can buy it in the United States. Marmite is available online through retailers like Amazon. You can also find it in some grocery stores like Walmart.

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