Is Marmite healthy?

Marmite in the UK and Marmite in NZ are similar, but different. Photo / Janna Dixon
Love it or hate it, Marmite has been an essential part of breakfasts for over 100 years. But is it a healthy way to start the day?
However you feel about it, Marmite has been part of the fabric of both British and New Zealand culture for so long that it is a recognised comfort food. First manufactured in 1902, it is the third most popular food that British expats cannot live without, and was even included in wartime rations.
Marmite in the UK and Marmite in NZ are made using different recipes and are owned by two companies: Unilever and Sanitarium respectively.
So, it might come as a shock to discover that, despite its wholesome image, this distinctive dark-brown spread – a byproduct of brewing beer — is classed as an ultra-processed food (UPF).
All the evidence seems to make the link between highly processed foods and poor health, including an increased risk of cancer, heart disease and premature death. Because many of us are now opting for minimally processed alternatives, is it time to kick our Marmite habit? Or is it still one of the better, healthier spread options out there?
An 8g serving of British Marmite (just under two teaspoons) is made up of the following:
An 8g serving of British Marmite provides 21 calories, less than 0.5g of sugar, 2.7g of protein and 0.86g of salt.
Alternatively, New Zealand Marmite contains yeast derived from barley and wheat, sugar, salt, potassium chloride, colour (caramel III), corn maltodextrin, iron, niacin, thiamin, riboflavin, folate, vitamin B12, and herbs and spices.
According to experts, there are still five good reasons to feel smug as you spread Marmite on your morning toast. Most of these are linked to the fact it is a rich source of B vitamins, which contribute to our overall health and wellbeing.
1. It provides an early-morning energy boost
“A single serving of Marmite on toast provides 62 per cent of your reference nutrient index (RNI) for thiamin (vitamin B1). This helps convert carbohydrates into energy, essential for maintaining energy levels and reducing fatigue. It also maintains a healthy nervous system and may be linked to an improvement in cognitive function in adults over 60 years of age,” says Rhiannon Lambert, a registered nutritionist and the founder of Rhitrition.
2. It’s a great source of vitamin B12
Vitamin B12 is an essential nutrient that is typically found in animal products such as meat, fish, eggs and dairy. As a result, those following a plant-based diet are at greater risk of deficiency — particularly pregnant women and those of childbearing age. Older adults also find it harder to absorb vitamin B12, and some drugs, including metformin and PPIs, can interfere with absorption.
“A single serving of Marmite (8g) on toast provides 127% of your RNI — the amount of a nutrient that is right for almost everyone — for vitamin B12, so regular consumption can help prevent B12 deficiency,” explains Lambert.
“Marmite is a valuable plant-based source of vitamin B12, which is important for nerve health, energy levels and red blood cell production.”
3. It could help to ease anxiety and depression
Research from the University of York found the high concentrations of B vitamins in Marmite help the body to make the brain-calming neurotransmitter GABA. This stops the brain from overreacting and could even ease anxiety and depression.
4. It supports fertility
It is recommended women should take folic acid for three months before trying to conceive, and during the first 12 weeks of pregnancy. “This is critical for cell growth, and particularly important for women of childbearing age,” says Nishtha Patel, a clinical nutritionist and functional medicine practitioner.
There is also limited evidence from an Australian study to suggest Marmite’s vitamin B3 content has the potential to reduce the risk of miscarriage and birth defects: a single 8g serving of Marmite contains 33% of your RNI of niacin (vitamin B3).
5. It could protect your heart
Marmite is a rich source of niacin (vitamin B3) and some research indicates this can help to increase levels of good cholesterol and reduce levels of bad cholesterol. There is also evidence it may reduce blood pressure. Marmite is also rich in vitamin B1, and research from the University of Bristol has found a form of this vitamin, called benfotiamine, can improve recovery after a heart attack and reduce the risk of further cardiovascular conditions.
“Technically, Marmite is classified as an ultra-processed food because it is made from processed yeast extract and contains added salt, along with added vitamins,” explains Lambert.
But, before you contemplate a Marmite-free future, Lambert says it is so minimally processed, this is not necessarily a cause for concern. “This doesn’t mean you should avoid it at all costs as not all UPFs are created equal. Unlike other UPFs, Marmite doesn’t have artificial preservatives and additives, making it less concerning to our health.”
No and yes.
On the no side
“The main thing to be mindful of with Marmite is its high salt content, which is important to monitor in your overall diet,” says Lambert. “A typical 8g serving of Marmite contains around 0.86g of salt, which is just under one-sixth of the daily recommended maximum salt intake for adults of 6g.”
Lambert also warns Marmite is best avoided if you have food allergies because it contains celery and gluten, two of the most common allergens. She says: “People with celery allergies or coeliac disease (or gluten sensitivity) should steer clear of Marmite to prevent allergic reactions or digestive issues.”
If you have any underlying health issues, Patel recommends a cautious approach. “A thin layer on your toast in the morning is not likely to cause any significant issues, but eating it in larger quantities can be a problem, especially for those with high blood pressure or kidney issues.”
On the yes side
The good news is even if you are concerned about the salt content, there is no need to sacrifice your Marmite fix: the reduced-salt version contains 25% less salt than the original recipe.
“The low-salt version is generally a better choice for those who need to monitor their salt intake as it contains significantly less salt than the regular version (0.49g per 8g serving, compared with 0.86g per 8g serving of the original),” says Lambert.
So, for most of us, there is no need to take Marmite off the menu.
“Eating Marmite every day will generally be okay as long as it’s done in moderation,” concludes Lambert. “The good thing is, a thin spread can provide so much flavour that you don’t need to consume loads of it — a little goes a long way.”
“From a nutritional perspective, [British] Marmite is low in calories and fat, with less than 0.5g of fat and less than 0.1g saturated fat per 100g, yet it also contains a high amount of protein (34g per 100g). It’s also very low in sugar compared to many other spreads, making it a healthier choice in that regard,” explains Lambert.
She adds: “Marmite stands out for its rich B-vitamin content and lower sugar levels. While peanut butter offers healthy fats and protein, it is higher in calories and overall fats, and jam and chocolate spreads are typically much higher in sugars.”
Meanwhile, a 5g serving of New Zealand Marmite contains less than 0.1g of total fat and 0.6g of sugar — per 100g, it contains 17.4g of protein.
– Additional reporting by the NZ Herald.