Understanding the Calorie Count in Vegemite
When considering how many calories are in 2 tsp of Vegemite, the answer is remarkably low. A single 5-gram teaspoon of Vegemite contains just 9 calories. By that calculation, doubling the portion to 2 teaspoons (10g) results in a total of 18 calories. This makes Vegemite a highly calorie-efficient way to add significant flavor to toast, sandwiches, and other dishes without adding to your daily intake.
While the calorie count is a key factor for those monitoring their diet, Vegemite's nutritional value is where it truly shines. The spread is a powerhouse of B vitamins and is low in fat and sugar, making it a much healthier alternative to many other breakfast and snack options.
The Nutritional Breakdown of a 2 tsp Serving
Beyond the low-calorie figure, a 2 tsp (10g) serving of Vegemite offers a rich profile of essential nutrients, particularly B vitamins. The figures below are based on a 5g serving, which you can double for the 2 tsp portion.
- Vitamins:
- Thiamine (B1): 1.1 mg (providing 100% of the RDI)
- Riboflavin (B2): 0.86 mg (providing 50% of the RDI)
- Niacin (B3): 5 mg (providing 50% of the RDI)
- Folate (B9): 200 µg (providing 100% of the RDI)
- Macronutrients:
- Protein: 2.6 grams
- Fat: Less than 0.2 grams
- Carbohydrates: Less than 2 grams
- Sugar: Less than 0.2 grams
- Sodium: A 2 tsp serving contains approximately 330 mg of sodium, which is a significant portion of the daily recommended intake.
Health Benefits Beyond a Low-Calorie Count
Vegemite is often celebrated for its B vitamin content, which contributes to overall health in several ways. The vitamins it contains are water-soluble, playing a crucial role in metabolism and cellular function.
- Energy Production: Thiamine (B1) is essential for converting food into energy, supporting brain function and nerve health.
- Nervous System Support: Riboflavin (B2) helps maintain a healthy nervous system and promotes good skin and eye health.
- Fighting Fatigue: Folate (B9) is a key ingredient that helps fight fatigue and is particularly important for cell growth and DNA formation.
- Gut Health: As a yeast extract, Vegemite contains prebiotics. While not a source of live probiotics, these compounds help feed beneficial gut bacteria, contributing to a healthier gut microbiome.
- Weight Management: Because of its low-calorie, low-fat, and low-sugar profile, Vegemite can be a great way to add flavor to meals while maintaining a calorie deficit for weight loss.
Vegemite vs. Other Common Spreads
To put Vegemite's nutritional profile into perspective, here is a comparison with other popular spreads. The values are approximate for a standard 10g serving.
| Feature | Vegemite (2 tsp) | Peanut Butter (2 tsp) | Strawberry Jam (2 tsp) |
|---|---|---|---|
| Calories | 18 kcal | 188 kcal (average) | 56 kcal (average) |
| Fat | <0.2 g | 16 g | 0 g |
| Sugar | <0.2 g | 2.6 g | 14 g |
| Protein | 2.6 g | 8 g | 0 g |
| B Vitamins | Excellent Source | None/Minimal | None |
| Sodium | ~330 mg | 140 mg (average) | ~10 mg |
This comparison highlights how Vegemite offers a low-calorie, vitamin-rich profile that most other spreads can't match, despite its higher sodium content.
How to Enjoy Vegemite (and Keep Calories Low)
To best enjoy Vegemite while watching your calorie intake, remember that a little goes a long way. The spread is known for its potent, savory flavor, so a thin scrape on toast is the traditional method. Pairing it with butter or avocado on whole-grain toast can create a satisfying and balanced snack or breakfast. For those looking to be more creative, Vegemite can also be used to add an umami depth to vegan and vegetarian dishes, sauces, or even marinades.
A Note on Sodium
While Vegemite is highly nutritious, its high sodium content is a key consideration. A standard 5g serving contains 165mg of sodium, meaning a 2 tsp portion has 330mg. For most people, consuming Vegemite in moderation as part of a balanced diet is not an issue. However, for individuals with hypertension or those on a low-sodium diet, it's important to be mindful of this. Vegemite also offers a '40% Less Salt' version for those with dietary restrictions, which still contains a range of B vitamins.
Conclusion
To answer the question, 'how many calories are in 2 tsp of Vegemite?', the answer is a modest 18 calories, based on the official 9 calories per 5g teaspoon serving. This low-calorie count, combined with its impressive profile of B vitamins and negligible fat and sugar content, solidifies Vegemite's place as a uniquely healthy spread. While its high sodium content requires moderate consumption for some, the benefits of its vitamins and prebiotic effects make it a nutritious addition to any diet.
For more information on the official Vegemite product range and nutritional details, you can visit their official website for FAQs and product information.
This content is for informational purposes only and is not intended as medical advice. Always consult with a healthcare professional regarding your specific dietary needs.
