May 16, 2023

Marmite, A Rich Resource of Vitamin B

Unveiling the Marvels of Marmite: Ingredients, Usage, Recipes, Health Benefits, and Precautions


As a very British product, Marmite, a savory spread known for its distinct taste and texture, has long been a staple in kitchens around the world. The spread was created in the very early 1900s by Justus Liebig and the initial dish consisted of simply salt, seasonings, and also celery. Now, the components noted on the Marmite label include yeast, sugar, salt, mineral salt (potassium chloride), caramel color, corn maltodextrin, minerals (iron), vitamins (niacin, thiamin, riboflavin, folate, B12), herbs and also spices. There is additionally an Australian variation of Marmite that includes caramel as well as sugar.

Also it has a very genius marketing slogan: "Love it, or hate it!" This yeast-based product has gained a reputation for polarizing opinions, with some embracing its unique flavor while others find it an acquired taste. Beyond its divisive nature, Marmite offers a range of nutritional benefits and culinary possibilities. In this comprehensive blog post, we will delve into the fascinating world of Marmite, exploring its ingredients, usage, a variety of recipes, as well as its potential health benefits and precautions.


Ingredients of Marmite:

Marmite's recipe comprises a carefully balanced blend of yeast extract, salt, vegetable extracts, and various spices. The primary ingredient, yeast extract, undergoes a process known as autolysis, where yeast cells are broken down to release a range of compounds, including proteins, B vitamins, and minerals. These components contribute to the unique flavor profile and nutritional content of Marmite.

Usage and Culinary Application: Marmite's distinct umami flavor makes it a versatile ingredient in cooking. While it is most commonly used as a spread on toast or in sandwiches, it can also enhance the taste of soups, stews, gravies, and sauces. A little Marmite can lend depth and complexity to vegetarian dishes, acting as a substitute for meat-based flavor enhancers.

Nutrition Details:

The following nourishment details is provided by the USDA for 1 teaspoon (5g) of Marmite.

Calories: 8

Fat: 0g

Salt: 166mg

Carbohydrates: 0.8 g.

Fiber: <1g.

Sugars: <1g.

Healthy protein: 1g.

You're not likely to make use of a great deal of Marmite if you spread it on toast or on a cracker. So Marmite calories might not make a large distinction in the dietary value of your dish. But you will certainly acquire specific essential micronutrients.

A solitary serving of Marmite provides simply eight calories, one gram of protein, less than a gram of carb (primarily sugar), and also no fat. But that single tsp serving supplies concerning 25% of the advised everyday consumption for riboflavin, 50% of your recommended everyday intake of thiamin, as well as concerning 25% of your suggested daily consumption of niacin. You'll also take advantage of a healthy and balanced dosage of folate (20% of your suggested consumption), vitamin B12 (25%), as well as iron (15%).

Recipes with Marmite:

Many individuals just spread Marmite on bread, salute or biscuits to include a spicy flavor. The company that makes Marmite additionally makes Marmite flavorful crisps since the mix is prominent. There is also Marmite flavored chocolate offered in some areas.

If you prepare to try this unique food, you can utilize it as a dip for veggies like carrots or celery. You can additionally utilize it instead of mustard or mayo on your sandwich. Some people even shower Marmite on spaghetti instead of spaghetti sauce.

However if you intend to discover various other uses for Marmite, you'll discover thousands of dishes online.

As an example, you can make Gourmet Marmite Pizza with cheese, Marmite, olive oil as well as your favored garnishes such as chopped onions, mushrooms, feta or artichoke hearts.

Need a quick treat? Make Marmite deviled eggs by integrating simply a percentage of the spread with hard-boiled eggs, mayonnaise, mustard, as well as chives.

For a hearty meal, make Marmite lentil soup by including it to a pot with potatoes, celery, lentils, mushrooms, herbs, lentils, and also poultry stock.6.

And also if you like to cook, include it to your favorite bread recipe. Some bakers also add yogurt, chives, and also poppy seeds for extra flavor.

  1. Marmite Butter: Blend softened butter with a small amount of Marmite for a flavorful spread on bread or crackers.
  2. Marmite Roasted Vegetables: Toss mixed vegetables in olive oil and a small quantity of Marmite before roasting in the oven. The savory notes of Marmite will elevate the taste of the vegetables.
  3. Marmite Soup: Add a teaspoon of Marmite to your favorite soup recipe to add depth and richness to the flavors.

Health Benefits of Marmite:

The yeast utilized to make Marmite is a byproduct of the brewing sector, likewise called maker's yeast. Maker's yeast is occasionally used in natural medicine to advertise digestive system health and wellness.3 It is also thought to assist in the therapy of a variety of wellness conditions, consisting of colds, influenza, diarrhea, and diabetes mellitus, however clinical proof to support these advantages is doing not have.

The nutrients in Marmite assistance increase health in a number of means. As an example, thiamin is essential for a healthy metabolic process.4 It likewise aids your heart, nerves, as well as muscle mass work appropriately. Riboflavin and niacin aid your body turn carbohydrates right into power. Vitamin B-12 aids to keep your nerve and blood cells healthy and also is very important for the synthesis of DNA. Those that adhere to a vegan diet regimen go to higher risk for vitamin B-12 shortage.5 But a solitary offering of Marmite supplies 25% of the advised day-to-day consumption.

  1. Nutrient-Rich: Marmite is a concentrated source of B vitamins, including thiamin, riboflavin, niacin, folate and zinc. These vitamins play crucial roles in energy metabolism, red blood cell production, and nervous system function. These nutrients can be particularly important for patients who have undergone weightloss surgery and may not be absorbing nutrients as effectively as before.
  2. Mineral Content: Marmite contains essential minerals such as iron, selenium, and potassium, which contribute to various physiological functions, including immunity, cell maintenance, and nerve function.
  3. Low in Fat and Calories: Marmite is a low-fat and low-calorie spread, making it a favorable choice for individuals watching their weight or aiming to reduce their overall caloric intake.
  4. Promotes healthy gut bacteria: Marmite contains live yeast cultures, which can help promote the growth of healthy gut bacteria. This can be especially beneficial for patients who have undergone weightloss surgery, as the procedure can affect the balance of gut bacteria.
  5. Supports healthy digestion: Marmite is rich in probiotics, which can help support healthy digestion and reduce the risk of constipation or diarrhea. This can be particularly important for patients who have undergone weightloss surgery, as their digestive systems may be sensitive.
  6. Boosts energy levels: Marmite is a good source of protein, which can help boost energy levels and support muscle growth. This is especially important for patients who have undergone weightloss surgery, as they may need to focus on building muscle and maintaining a healthy weight.
  7. Marmite contains a compound called vitamin B12, which has been linked to improved mood and cognitive function. This can be especially beneficial for patients who have undergone weightloss surgery, as they may be dealing with emotional challenges related to their weight loss journey.

According to a study, Marmite also can effect your brain functions. Scientists at the University of York have discovered a potential link between eating Marmite and activity in the brain, through the apparent increase of a chemical messenger associated with healthy brain function.

Participants consuming a teaspoon of Marmite every day for a month, compared to a control group who consumed peanut butter, showed a substantial reduction of around 30 per cent in their brain’s response to visual stimuli, measured by recording electrical activity using electroencephalography (EEG).

Researchers think this may be due to the prevalence of vitamin B12 in Marmite increasing levels of a specific neurotransmitter – known as GABA – in the brain.

Dr Alexander Goodall of the Royal Infirmary of Edinburgh regaled readers of The Lancet with a case report called The Treatment of Pernicious Anæmia by Marmite. Goodall told how a British Medical Journal article, published the previous year, had inspired him and benefited his patients:

"The publication by Lucy Wills of a series of cases of 'pernicious anaemia' of pregnancy and 'tropical anaemia' successfully treated by Marmite raises many questions of importance ... Since the publication of Wills's paper I have treated all my 'maintenance' cases with Marmite. Without exception these have done well."

Two weeks later, also in The Lancet, Stanley Davidson of the University of Aberdeen disagreed. "It would be very unwise at the present stage," he wrote, "to suggest that Marmite can replace liver and hog's stomach preparations."

Lancet readers have also been able to learn about Marmite in Sprue, The Treatment by Marmite of Megalocytic Hyperchromic Anemia: Occurring in Idiopathic Steatorrhœa, and The Nature of the Hæmopoietic Factor in Marmite.

Precautions and Considerations:

  1. Sodium Content: Marmite is relatively high in sodium due to the addition of salt during the manufacturing process. Individuals on a low-sodium diet or those with hypertension should consume Marmite in moderation or opt for low-sodium alternatives.
  2. Allergies and Sensitivities: While rare, some individuals may have yeast allergies or sensitivities. If you experience adverse reactions after consuming Marmite, discontinue its use and consult a healthcare professional.
  3. Portion Control: Due to its concentrated flavor, it's important to use Marmite sparingly. A little goes a long way, and excessive consumption may overpower the taste of other ingredients in a dish.


Marmite, with its unique taste and nutrient-rich profile, offers a range of culinary possibilities and potential health benefits. While its strong flavor may not be for everyone, it continues to captivate taste buds and inspire creativity in the kitchen. Remember to exercise moderation, considering the sodium content and potential allergenicity. After bariatric surgery, Marmite could be a tasty source of vitamin B, but should be consumed responsibly. Incorporating Marmite into a post-weightloss surgery diet can provide a range of benefits, including promoting healthy gut bacteria, supporting healthy digestion, boosting energy levels, and improving mood. While more research is needed to fully understand the potential benefits of Marmite for weightloss surgery patients, it is a nutritious and flavorful spread that can be enjoyed as part of a healthy, balanced diet. Before adding Marmite to your diet, please consult with our bariatric dietitian and get her advices.

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