Marmite, the iconic British yeast extract, is a concentrated source of B vitamins with a famously polarising taste. Many people are concerned about the calorie content of spreads, especially when trying to maintain a healthy diet. The good news is that Marmite itself contributes very few calories to your meal.
The Calorie Count: Less Than You Think
For most people, the strong, savoury taste of Marmite means it's used very sparingly. A standard recommended serving is a thin layer, typically measured at around 8g, which is slightly more than a teaspoon. According to the manufacturer, an 8g serving of original Marmite contains just 21 kcal, while the reduced salt version has 22 kcal per serving. Several nutritional sources corroborate this low figure, with one noting 21 kcal and another citing 22 kcal per 8g serving. This makes Marmite one of the more virtuous choices for a toast topping, especially when compared to sweet spreads like jam or energy-dense ones like peanut butter.
The Real Impact of What You Pair it With
While Marmite itself is low in calories, its overall contribution to your meal is significantly affected by what you serve it with.
- Butter and Spreads: Spreading Marmite on buttered toast will add the calories and fat from the butter to your total. A single tablespoon of butter can add approximately 100 calories and 11g of fat, instantly dwarfing Marmite's own negligible calorie count.
- Cheese and Toppings: Many people enjoy Marmite with cheese on toast. The cheese is a major contributor of calories, saturated fat, and salt. A one-ounce (28g) chunk of cheddar cheese can add over 100 calories.
- Bread Choice: The type of bread you use is also a factor. A slice of plain white toast has a different calorie profile than a slice of whole-grain or sourdough bread. Choosing a wholegrain option adds fibre and nutrients, making the overall snack more balanced.
Beyond Calories: A Nutritional Breakdown
While its low-calorie nature is a plus, Marmite's nutritional profile is more complex. It's best known for its high B vitamin content but is also notoriously high in sodium.
Key Health Benefits of Marmite
- Rich in B Vitamins: Marmite is an excellent source of the B group vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), and especially B12. B vitamins are crucial for energy metabolism and nervous system health. For example, a single teaspoon of Marmite provides a significant portion of the recommended daily intake for several B vitamins.
- Source of Folate and Iron: Marmite also contains folate (B9), which is important for red blood cell production, and is a source of iron, an essential mineral for transporting oxygen in the blood.
The Drawback: High Sodium One significant point to consider when consuming Marmite is its salt content.
Marmite vs. Other Spreads: A Nutritional Comparison
To put Marmite's low-calorie claim into perspective, here's a comparison with two other popular breakfast spreads, based on standard serving sizes (8g for Marmite, 15g for peanut butter/jam). Note that figures for other spreads are approximate and can vary by brand.
| Feature | Marmite (Original, 8g) | Peanut Butter (15g) | Jam (15g) |
|---|---|---|---|
| Calories | ~21 kcal | ~94 kcal | ~41 kcal |
| Fat | <0.5 g | ~8 g | <0.1 g |
| Sugar | <0.5 g | ~1.5 g | ~10 g |
| Protein | 2.7 g | ~3.5 g | <0.1 g |
| Sodium | 0.86 g | ~0.1 g | <0.1 g |
This comparison clearly shows that while peanut butter offers more protein and jam is higher in sugar, Marmite is the lowest in calories and fat. The trade-off is its significantly higher sodium level.
Tips for a Balanced Diet with Marmite
Including Marmite in a balanced diet is easy and can offer nutritional benefits, provided you follow a few simple guidelines. A detailed look at how to incorporate Marmite into a balanced diet can be found on {Link: The Telegraph https://www.telegraph.co.uk/health-fitness/diet/nutrition/is-marmite-healthy/}.
Conclusion: Moderation is Key
In summary, the answer to the question, 'Is there a lot of calories in Marmite?' is a resounding no. A single portion is very low in calories and virtually fat-free. It provides a rich source of B vitamins, particularly beneficial for those on a vegan diet. However, its high sodium content necessitates mindful consumption, especially for individuals watching their salt intake. The total calorie and fat impact of a Marmite snack often comes from what it's served with. By practising moderation and being mindful of accompanying foods, you can enjoy this unique spread as part of a healthy, balanced diet. For detailed nutritional information, always consult the official manufacturer's data, such as that provided by Marmite UK.
