Is there a lot of sodium in Marmite? The Salty Truth Uncovered

December 12, 2025 •

3 min read

A single 8g serving of standard Marmite contains 0.86g of salt, representing 14% of an adult's daily recommended intake. This concentration often leads to the question: is there a lot of sodium in Marmite, and what does this mean for your overall health?

Quick Summary

Marmite is high in sodium, with a single serving contributing a notable percentage of the daily salt limit. While it offers beneficial B vitamins, the high sodium content requires mindful consumption, particularly for those with health concerns.

Key Points

High Salt Content: A standard 8g serving of Marmite contains 0.86g of salt, accounting for 14% of an adult's daily recommended intake.
Reduced Salt Option: A reduced salt version is available, with 25% less salt, and is a better choice for those monitoring their sodium levels.
Potential Health Risks: Excessive consumption of Marmite's high sodium can contribute to high blood pressure, especially for individuals with pre-existing conditions.
Practice Portion Control: Due to its concentrated flavour, a small, thin layer is often enough, making it easier to manage sodium intake.
Health Benefits Exist: Despite the high salt, Marmite is rich in B vitamins (including B12 for vegans) and potassium, which offer several health benefits.
Compare Other Spreads: Marmite is higher in sodium than many other spreads like peanut butter, and the standard version contains more salt than Vegemite per serving.

Marmite, the dark, savoury yeast extract spread, has a famously divisive flavour profile that people either "love" or "hate." Beyond the passionate opinions, a common question revolves around its nutritional content, specifically, its saltiness. The answer is straightforward: yes, Marmite is a very high-sodium product, and understanding its figures is crucial for anyone monitoring their salt intake. This guide breaks down the facts, compares Marmite to other popular spreads, and offers practical advice for enjoying it as part of a balanced diet.

The Numbers: Unpacking Marmite's Sodium Levels

An 8g serving of classic Marmite contains 0.86g of salt, which is 14% of an average adult’s daily reference intake. This translates to about 344mg of sodium per serving. Salt acts as a natural preservative and is crucial for the flavour derived from yeast autolysis. A reduced salt version, with a blue lid, offers at least 25% less salt, containing 0.49g of salt (8% of daily intake) per 8g serving.

Comparison of Spreads: Marmite vs. Others

Here's a comparison of the salt content in an 8g serving of popular spreads:


Nutrient	Marmite (Original)	Marmite (Reduced Salt)	Vegemite	Peanut Butter (approx.)
Salt (g)	0.86g	0.49g	~0.49g	~0.11g
Sodium (mg)	~344mg	~196mg	~196mg	~44mg
Energy (kcal)	21 kcal	22 kcal	9 kcal	48 kcal
Protein (g)	2.7g	3.1g	1.1g	2.6g
Fat (g)	<0.5g	<0.5g	<0.5g	4.0g

Original Marmite has the highest salt content among these options. The reduced salt version is comparable to Vegemite but still significantly higher in sodium than peanut butter.

Health Implications of Marmite's High Sodium

While high sodium intake is linked to increased risk of high blood pressure, heart disease, and stroke, especially for those with existing conditions, Marmite also offers health benefits. It is rich in B vitamins like B12, crucial for energy and nerve function, making it beneficial for vegans. It also contains potassium, which can help balance sodium's effects on blood pressure.

Strategies for Enjoying Marmite on a Low-Sodium Diet

To enjoy Marmite while limiting sodium, opt for the reduced salt version or use a very thin layer. It can also be used as a flavour enhancer in dishes like soups or gravies. Pairing Marmite with low-sodium foods like cucumber or avocado can also help balance the taste.

A Little Goes a Long Way

Moderation and portion control are key to enjoying Marmite responsibly. Choosing the reduced salt version and being mindful of serving size can help manage sodium intake while still benefiting from its B vitamin content. For official nutrition information, visit the Marmite UK website.

For more information on the official product nutrition, you can visit the Marmite UK website: https://www.marmite.co.uk/nutrition-information.html.

Conclusion

In conclusion, standard Marmite is high in sodium, contributing significantly to the daily recommended intake with a small serving. The reduced salt version offers a viable alternative for those managing sodium intake. Despite the high salt, Marmite provides valuable B vitamins, and enjoying it in moderation, perhaps using the reduced salt option and small portions, allows consumers to maintain a balanced diet.

Frequently Asked Questions

One 8g serving, or approximately one teaspoon, of standard Marmite contains 0.86g of salt, which is 14% of the daily recommended salt intake for an average adult.

Yes, reduced salt Marmite is a better option for those watching their sodium. It contains 25% less salt than the original and is a good alternative, though still a concentrated source of sodium.

Due to its high sodium content, individuals with high blood pressure should consume Marmite in moderation and preferably opt for the reduced salt version. Consulting a doctor or dietitian is recommended.

Yes, Marmite is an excellent source of several B vitamins, including B12, folate, and niacin, which are vital for energy, nerve function, and red blood cell production. It also contains potassium, which helps regulate blood pressure.

To reduce salt intake, use the reduced salt version, apply only a very thin layer to your food, or use it sparingly as a flavouring in cooked dishes rather than as a main spread.

No, cooking with Marmite does not reduce its saltiness. It concentrates the flavour and can distribute the salt throughout a dish, but the total sodium content remains the same.

Based on official figures for their standard products, an 8g serving of original Marmite (0.86g salt) is saltier than a similar-sized serving of Vegemite (~0.49g salt).

The high salt content is a result of the brewing and yeast extraction process. The salt acts as a crucial flavouring and a natural preservative, giving it a very long shelf life.