Is Vegemite Healthy? Unpacking the Australian Spread's Nutritional Profile

December 4, 2025 •

3 min read

According to nutrition experts, a thin scrape of Vegemite can be part of a balanced diet, offering a boost of B vitamins. So, is Vegemite healthy? While a rich source of nutrients, its high sodium content necessitates moderation to reap the benefits without excess salt intake.

Quick Summary

A detailed look into Vegemite's nutritional profile reveals a high concentration of B vitamins alongside significant sodium levels. The spread is low in calories and sugar, and vegan-friendly, but requires moderation and consideration of salt intake. Different versions, including reduced-salt and gluten-free, offer healthier options for specific dietary needs.

Key Points

Rich in B Vitamins: A small serving of Vegemite provides significant percentages of the daily recommended intake for B1, B2, B3, and folate, supporting energy and brain function.
High Sodium Content: The primary health risk of Vegemite is its high sodium level, making it crucial to consume in moderation, especially for individuals with blood pressure concerns.
Low in Calories, Fat, and Sugar: Unlike many other spreads, Vegemite is very low in calories and virtually free of fat and sugar, making it a waistline-friendly flavoring.
Prebiotic for Gut Health: While not a probiotic, the yeast extract in Vegemite acts as a prebiotic, which helps nourish beneficial gut bacteria.
Available in Healthier Versions: For those concerned about salt, a '40% Less Salt' version is available that also includes B6 and B12. A gluten-free version also exists for those with celiac disease or sensitivities.
Vegan-Friendly: Vegemite has been officially certified as vegan by Vegan Australia, with the recipe containing no animal products.
Important for Pregnant Women: The high folate content makes Vegemite potentially beneficial for pregnant women, as folate helps prevent neural tube defects.

The Nutritional Power of B Vitamins

Vegemite is famously fortified with B vitamins, which are essential for numerous bodily functions. These water-soluble vitamins play a crucial role in cellular metabolism, energy production, and nerve function. A single 5-gram serving of standard Vegemite provides significant portions of an adult's daily B vitamin requirements.

Specific B Vitamin Benefits

Thiamine (B1): Vital for brain function and nerve signaling.
Riboflavin (B2): Supports a healthy nervous system, skin, and eyes. Some research also links riboflavin to a reduced frequency of migraines.
Niacin (B3): Essential for energy release and may help lower 'bad' LDL cholesterol, supporting heart health.
Folate (B9): Important for cell growth and fighting fatigue. It is especially crucial for women of childbearing age as it helps prevent neural tube birth defects.

The High Sodium Content: A Key Health Consideration

For all its nutritional benefits, Vegemite is also extremely high in sodium. A single teaspoon can contain a significant percentage of the recommended daily intake. For individuals with high blood pressure, heart disease, or salt sensitivity, this poses a risk. Health professionals and Vegemite's official website recommend consuming the spread in moderation and opting for a thin scrape, not a thick layer, to manage sodium intake. The company also offers a '40% Less Salt' version, which retains the B vitamins while significantly reducing sodium.

Low Calorie, Fat, and Sugar

Unlike many breakfast spreads that are loaded with sugar and fat, Vegemite is remarkably low in calories, fat, and sugar. A standard serving contains less than 11 calories, making it a flavorful addition to your diet without the caloric burden. For those monitoring their weight or blood sugar levels, this is a distinct advantage over alternatives like jam or Nutella.

Potential Gut Health Benefits

While not a probiotic, Vegemite's yeast extract can act as a prebiotic, nourishing the beneficial bacteria in the gut. A healthy gut microbiome is linked to overall well-being, influencing everything from digestion to immunity. Pairing Vegemite with fiber-rich foods like whole-grain toast can further enhance these potential gut health benefits.

Vegemite vs. Marmite: A Nutritional Comparison

For those comparing yeast extract spreads, here is a quick overview of the differences between Vegemite and its British cousin, Marmite, based on a 100g nutritional profile.


Nutrient	Vegemite	Marmite
Energy	729 kJ	260 kcal
Protein	25.9 g	34 g
Fat	<1.0 g	<0.5 g
Carbohydrates	11.1 g	30 g
Sugars	2.4 g	1.2 g
Salt	8.39 g	10.8 g
Vitamin B12	0 µg (Standard)	24 µg

Note: Fortified or specific versions may vary.

Who Should Be Cautious?

While most people can enjoy Vegemite, certain individuals should exercise caution.

Those with high blood pressure: The high sodium content can be a concern. The reduced-salt version is a better option.
Individuals with gluten sensitivity or celiac disease: Standard Vegemite contains gluten from malt extract derived from barley. A gluten-free version is available for those with these sensitivities.
People sensitive to yeast: The yeast extract may be an issue for those prone to candida or other yeast sensitivities.
Small children and infants: Health professionals advise against feeding Vegemite in large quantities to infants due to its high salt content and other additives. A balanced palate for whole foods is preferable during early development.

Conclusion: A Healthy Addition in Moderation

So, is Vegemite healthy? Yes, when consumed in moderation. As a low-calorie, low-fat, and low-sugar spread, it offers a powerful dose of B vitamins that support energy, brain health, and metabolism. However, its exceptionally high sodium content is its primary drawback and a compelling reason to stick to a thin layer. For those on restricted diets, the reduced-salt and gluten-free variations provide viable options. By being mindful of serving size and personal health needs, Vegemite can be a nutritious and delicious part of a balanced diet.

For more in-depth nutritional information, visit the official Vegemite product website.

Frequently Asked Questions

Due to its high sodium content, Vegemite should be consumed in moderation by individuals with or at risk of high blood pressure. The '40% Less Salt' version is a safer alternative.

The original Vegemite contains gluten derived from barley and wheat used in its production. A specific gluten-free version is available for those with celiac disease or gluten intolerance.

Standard Vegemite does not contain Vitamin B12. However, the '40% Less Salt' version is fortified with B12, making it a good source for those on a vegan diet.

Experts recommend a thin scrape or a small amount per serving due to its strong, salty flavor and high sodium concentration. A single teaspoon is the standard serving size.

Vegemite is a yeast extract spread, a byproduct of beer manufacturing. Other ingredients include salt, malt extract (from barley), and vegetable extracts.

Yes, but in moderation due to the high sodium content. Many experts advise against giving Vegemite to infants to avoid a preference for overly salty flavors and to ensure they develop a palate for whole foods.

Vegemite is generally lower in calories and sugar than Marmite but has a different B vitamin profile. The 'healthier' option depends on your specific nutritional needs, such as whether you prioritize less salt or more B12.

Vegemite acts as a prebiotic, which feeds the existing good bacteria in your gut. It does not contain live probiotic cultures.