Marmite is a dark brown, yeasty spread that is popular in the United Kingdom. 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 helps boost your intake of important vitamins and minerals and provides other health benefits.
Nutrition Facts
The following nutrition information is provided by Marmite for one serving (8g) of Marmite, which is just over 1 teaspoon.
- Calories:21
- Fat:<.5g
- Sodium:860mg
- Carbohydrates:2.4g
- Fiber: <1g
- Sugars:<.5g
- Protein:2.7g
Carbs
A single serving of Marmite provides just 21 calories and less than 3 grams of carbohydrate, which is mostly from sugar.
Fat
A marmite single serving has minimal fat.However, it's common to mix Marmite with butter or other foods to dilute the taste.
If you blend the spreadwith 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 total.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.
Protein
Marmite provides a small amount of protein. There's almost 3 grams of protein per serving.
Vitamins and Minerals
Marmite is rich in B vitamins. A single serving 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.
Marmite also supplies about 25% of your folic acid (vitamin B9) and 15% daily iron.
People who are watching their salt intake might want to avoid Marmite as it is high in sodium.
Calories
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. But you will gain certain key micronutrients.
Health Benefits
Even though the flavor of marmite is often described as intense and off-putting, the sticky spread remains popular because of its nutritional benefits. The vitamins and minerals in Marmite help boost health in a number of ways.
Marmite is kosher and bothvegan and vegetarian-friendly. Marmite is notgluten-free.
Supports Digestive Health
The yeast used to make Marmite is aby-product of the brewing industry, also called brewer's yeast.Brewer's yeast is sometimes used inalternative medicine to promote digestive health.
Aids Metabolism
Thiamin (B1) is essential for a healthy metabolism. One serving of marmite supplies about half of your daily recommended intake for thiamin.
Additionally, other B vitamins in marmite, such as riboflavin (B2) and niacin (B3), may help your body turn carbohydrates into energy.
Helps with Nerve and Muscle Functions
Thiamin also helps your heart,nerves, and muscles function properly.
Marmite also is a rich source of B12. Vitamin B-12helps to keep your nerve and blood cells healthy and is important for the synthesis of DNA. Those who follow a vegan diet are at higher risk for vitamin B-12 deficiency, and may benefit from marmite.
Supports Brain Health
Preliminary research suggests that marmite might be beneficial for certain brain activities. Marmite was associated with an increase the neurotransmitter GABA (gamma-aminobutyric acid) and researchers suspect consuming it may be beneficial for those with certain conditions, such as epilepsy, that affect brain signals. Although, more research is needed.
Improves Sleep
Marmite also supplies some magnesium, a mineral that is important for relaxing muscles and nerves and may help with a good nights sleep.
Although high quality studies are lacking, there is some preliminary evidence that magnesium may help improve symptoms of insomnia, or a difficulty falling asleep and/or staying asleep, in older adults.
Varieties
Marmite is a spread made from yeast extract and a propriety blend of seasonings.The spread was invented in the early 1900s by Justus Liebig and 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.
Keep in mind that Marmite is just one brand of yeast extract. There are other brands on the market and the nutritional facts for those brands may vary slightly.
For example, Vegemite is another popular yeast spread and the nutrition facts are similar, but not identical. The makers of Vegemite promote that their product is also high in B vitamins and provides riboflavin, folate, and niacin.
Vegemite is also brownish in color and is often eaten after spreading on bread or toast.
How to Prepare
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 deviledeggsby combining just a small amount of the spread with hard-boiled eggs,mayonnaise, mustard, and chives.
- For a hearty meal, make Marmite lentil soup by adding it to a pot with potatoes, celery, lentils, mushrooms, herbs, lentils, and chicken stock.
- And if you like to bake, add it to your favorite bread recipe. Some bakers even add yogurt, chives, and poppy seeds for additional flavor.
Marmite is found in almost any grocery store in the United Kingdom. In the United States. Marmite is available online through retailers like Amazon or in some grocery stores such as Walmart.
