Is a spoonful of Marmite good for you?

December 1, 2025 •

3 min read

According to Unilever, the producers of Marmite, a single 8g serving of their yeast extract spread provides up to 76% of the recommended daily intake of vitamin B12. As a British staple, the question of whether a spoonful of Marmite is genuinely good for you is often debated, balancing its impressive vitamin profile against its notoriously high salt content.

Quick Summary

Marmite is a rich source of B vitamins, particularly B12 and folate, which support brain function, energy levels, and nerve health. However, its significant sodium content requires moderate consumption, especially for individuals watching their salt intake.

Key Points

Rich in B Vitamins: Marmite is an excellent source of essential B vitamins like B1, B2, B3, B12, and folic acid, which are vital for energy, metabolism, and nerve health.
Supports Brain Function: Studies suggest that the high B12 content in Marmite can help increase levels of the calming neurotransmitter GABA, potentially improving brain function and easing anxiety.
High Sodium Content: A major consideration for consuming Marmite is its high salt content, which requires moderation, especially for individuals with high blood pressure.
Valuable for Vegans and Pregnant Women: As a plant-based food fortified with vitamin B12 and folic acid, Marmite is a beneficial dietary addition for vegans and pregnant women.
Low in Fat and Calories: When consumed in recommended serving sizes, Marmite is a low-calorie, low-fat spread that provides a significant nutritional punch.
Versatile Culinary Ingredient: A small amount of Marmite can be used to add a deep, umami flavor to savory dishes like stews, gravies, and sauces.
Listen to Your Body: Because of its potent flavor and high salt content, the key to enjoying Marmite healthily is mindful portion control and moderation.

The Nutritional Powerhouse: Diving into Marmite's Ingredients

Marmite, a dark and sticky spread made from brewer's yeast, has a long history dating back to 1902. Its love-it-or-hate-it reputation is as famous as its nutritional density, which stems from the yeast by-product used in its creation. The manufacturer fortifies Marmite with several essential B vitamins, turning this savory spread into a concentrated source of valuable nutrients. A standard serving can provide a significant portion of an adult's daily B vitamin requirements, which are crucial for numerous bodily functions.

A Closer Look at the Vitamin Profile

Marmite's primary health claim rests on its high B vitamin content. These water-soluble vitamins play a critical role in converting food into energy and maintaining the health of the nervous system. Key B vitamins found in Marmite include Thiamin (B1), Riboflavin (B2), Niacin (B3), Folic Acid (B9), and Vitamin B12. These vitamins support various functions such as energy production, metabolism, nerve function, cell growth, and red blood cell formation. Vitamin B12 is particularly valuable for vegans as it's often found in animal products.

Brain and Mood Benefits

Research indicates that Marmite may offer cognitive advantages. A study involving daily Marmite consumption observed a reduction in participants' brain response to visual stimuli, potentially due to the high vitamin B12 content boosting GABA levels. GABA is a neurotransmitter known for its calming effect on the brain and potential role in easing anxiety.

The All-Important Salt Warning

Despite its nutritional benefits, Marmite contains a high amount of sodium. Excessive consumption can pose health risks, particularly for individuals with hypertension or kidney issues. Health professionals recommend consuming Marmite in moderation. While a small amount on toast is generally acceptable, frequent and large servings can lead to excessive salt intake, which is linked to increased blood pressure.

Comparison: Marmite vs. Vegemite


Feature	Marmite (UK)	Vegemite (Australia)
Origin	Invented in England around 1902.	Created in Australia in 1923 during Marmite import shortages.
Appearance & Texture	Dark brown, sticky, and syrupy.	Thicker, almost black, with a more paste-like consistency.
Taste Profile	Intensely savory, salty with a slightly sweeter, more complex flavor.	More bitter and yeast-forward; some perceive a stronger, more pungent taste.
Fortification	Fortified with B vitamins, including B12 and folic acid.	Typically fortified with B vitamins, but some versions may differ.
Key Dietary Advantage	Excellent source of vitamin B12, beneficial for vegans and those with deficiencies.	A good source of B vitamins but often less potent for B12 than Marmite.
Sodium Content	High in sodium; recommended for moderate consumption.	Also high in sodium; moderation is key.

Versatile Uses in the Kitchen

Beyond a simple spread, Marmite can enhance the flavor of various dishes with its deep umami notes. Due to its potency, a small amount is sufficient. Here are some ways to use Marmite while managing salt intake:

Stirred into stews and gravies: A teaspoon adds a rich, savory depth.
Added to pasta sauces: Mix a small amount to enhance umami flavor.
Dissolved into hot water: Creates a warming, nutrient-rich stock or drink.
Used as a glaze: Brush a small amount mixed with liquid over roasted vegetables.

Conclusion

Is a spoonful of Marmite good for you? For most, the answer is a qualified yes. Its high B vitamin content supports energy, brain, and nervous system health. It's particularly beneficial for vegans and pregnant women as a source of B12 and folic acid. However, the significant salt content necessitates moderation. When used sparingly as a condiment, Marmite is a low-calorie, flavorful source of essential vitamins. Enjoying it as part of a balanced diet and being mindful of portion size is crucial. Marmite is a nutritional powerhouse to be enjoyed judiciously.

A Balanced Take on a Polarising Spread

For those who enjoy Marmite, its health benefits, particularly its rich B vitamin profile, justify its place in a balanced diet when consumed in moderation due to its high sodium content. For the unconvinced, its nutritional value might encourage trying a small amount. Whether loved or hated, Marmite offers nutritional benefits alongside its distinctive taste. Enjoying it sparingly is key to reaping its advantages without overconsuming salt.

Frequently Asked Questions

Eating Marmite every day is generally fine, provided it is consumed in moderation. The primary concern is the high sodium content, so sticking to a single, small serving per day is advisable, especially for those with health conditions sensitive to salt.

An 8g serving (about one teaspoon) is the recommended portion size and is enough to provide significant nutritional benefits, particularly B vitamins, without consuming excessive amounts of salt.

Anecdotally, a teaspoon of Marmite can help replenish depleted B vitamins after drinking alcohol, potentially helping to alleviate some hangover symptoms, but this is not scientifically proven.

While Marmite is made from brewer's yeast, which is fermented, the yeast is dead by the time it is jarred. It is therefore not a probiotic, and there is no strong evidence to suggest it significantly supports gut microbiome health.

Yes, preliminary research suggests Marmite may boost brain activity. A 2017 study found that the high vitamin B12 content might increase the brain-calming neurotransmitter GABA, potentially supporting overall brain health.

Marmite and Vegemite are both yeast extracts, but they differ in taste and texture. Marmite is stickier with a slightly sweeter, more complex flavor, while Vegemite is thicker, more pungent, and bitingly salty. UK Marmite is also famously fortified with vitamin B12, unlike some Vegemite versions.

Yes, excessive Marmite consumption could lead to an unhealthy intake of sodium, which can increase blood pressure over time. Consuming very large quantities could also lead to issues from excessive niacin, causing skin flushes or liver damage.