How Many Calories in Marmite

Marmite is one of the most iconic and divisive spreads in the UK. Known for its bold, salty flavour and sticky, dark texture, it’s made from yeast extract and typically spread thinly on toast, crackers, or bread. Whether you love it or hate it, there’s no denying it packs a nutritional punch in a very small portion. But how many calories does Marmite actually contain?

Calorie Content by Serving Size

Marmite is surprisingly low in calories. A typical 5-gram serving, about one teaspoon contains just 11 calories. Even if you spread it a little more generously, a 10-gram portion only totals around 22 calories, making it one of the lowest-calorie savoury spreads available.

Since it's usually paired with bread or toast, most of the calories in a Marmite snack or meal come from the base, not the spread itself. This makes Marmite a strong choice if you’re looking to add flavour without significantly increasing your calorie intake.

Nutritional Breakdown

Marmite is rich in B vitamins, particularly B1 (thiamine), B2 (riboflavin), B3 (niacin), B12, and folic acid. These nutrients support energy metabolism, nervous system function, and red blood cell production. In fact, just one small serving of Marmite can provide a large percentage of your daily B vitamin needs.

It contains virtually no fat and is very low in sugar and carbohydrates, with just over 1 gram of carbs per 5-gram serving. Protein is present in trace amounts. However, one thing Marmite is not low in is sodium, a single teaspoon contains roughly 200 to 250 milligrams of salt, which is over 10% of the recommended daily maximum.

Glycaemic Index and Blood Sugar Impact

Because Marmite contains almost no sugar or digestible carbohydrates, its glycaemic index is extremely low. It has little to no impact on blood sugar levels and is suitable for people managing diabetes or following a low-carb or ketogenic diet.

When combined with high-GI foods like white bread, the overall impact on blood sugar depends more on the base food than the Marmite itself.

How Marmite Is Made

Marmite is made from concentrated yeast extract, a by-product of beer brewing. The yeast cells are broken down to release their contents, which are then concentrated, pasteurised, and flavoured with vegetable extracts, salt, and spices. The result is a thick, umami-rich spread that’s high in nutrients, especially B vitamins.

It is entirely vegetarian, vegan, and free from artificial colours or preservatives. The strong taste means you only need a small amount to flavour food, which keeps calorie intake low.

Benefits of Eating Marmite

Marmite’s main benefit is its high concentration of B vitamins, particularly B12, which is difficult to obtain from plant-based diets. This makes it an excellent supplement for vegetarians and vegans. These vitamins support energy levels, brain function, mood regulation, and immune health.

Its low calorie count, no fat, and low sugar profile make it a smart choice for flavouring meals or snacks without adding unwanted extras. It’s also free from cholesterol and low in carbohydrates, aligning with a range of dietary goals.

Downsides and Considerations

The primary nutritional concern with Marmite is its high salt content. While small amounts won’t cause harm, regular overuse can contribute to elevated blood pressure, especially for those who already consume a salty diet. For individuals on a sodium-restricted diet, Marmite should be used sparingly or avoided.

The strong, bitter-savoury flavour also isn’t to everyone’s taste. Its intensity can overpower mild foods if spread too thickly, and it takes some experimentation to find the right amount for your palate.

How It Fits into Your Diet

Marmite can fit into nearly any diet thanks to its low calorie content and nutritional benefits. It works well in high-protein or low-carb diets, and it’s an easy way to add depth of flavour to meals. Spread thinly on wholegrain toast, mixed into soups, or stirred through vegetables, it delivers both taste and nutrition with minimal impact on your daily calorie intake.

However, because of the sodium, it’s best not to go overboard. Pairing it with low-salt foods and sticking to small servings will help you get the benefits without the drawbacks.

Healthier Alternatives

If you're looking for a similar savoury hit with less salt, nutritional yeast flakes are a good alternative. They have a similar flavour profile and are also rich in B vitamins, including B12. However, they’re usually sprinkled onto food rather than spread.

Low-sodium yeast extract versions of Marmite do exist, although they can be harder to find. Reading labels carefully is important, as some supermarket-brand alternatives may have slightly lower salt levels but fewer added nutrients.

Summary

Marmite contains around 11 calories per 5-gram serving, making it one of the lowest-calorie spreads you can use. It’s rich in B vitamins, low in fat, sugar, and carbohydrates, and has virtually no effect on blood sugar levels. The main drawback is its high sodium content, so it should be used in small amounts. For most people, Marmite is a highly nutritious way to add flavour to meals without piling on calories, just don’t overdo the portion size.