Marmite Nutrition Facts: Calories, Macros & Health Benefits
Summary: Marmite contains 234 calories, 27g protein, 19.2g carbs, and 0.5g fat per one teaspoon (4g). It is a source of sodium, calcium, iron.
Nutrition Facts — one teaspoon (4g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 234 kcal | 12% |
| Protein | 27.0g | 54% |
| Carbohydrates | 19.2g | 7% |
| Total Fat | 0.50g | 1% |
| Sugar | 0.50g | -- |
| Saturated Fat | 0.10g | 0% |
| Sodium | 3500.0mg | 152% |
| Calcium | 180.0mg | 14% |
| Iron | 1950.0mg | 10833% |
| Magnesium | 2.5mg | 1% |
| Zinc | 500.0mg | 4545% |
| Vitamin C | 7.0mg | 8% |
| Vitamin A | 7.0mcg | 1% |
| Vitamin B6 | 50.0mg | 2941% |
| Vitamin B12 | 2.0mcg | 83% |
| Folate | 2500.0mcg | 625% |
| Vitamin K | 15.0mcg | 12% |
Is Marmite Good for You?
Marmite provides 234 calories per one teaspoon (4g) with 27g protein, 19.2g carbohydrates, and 0.5g fat. It is a source of sodium (152% dv), calcium (14% dv), iron (10833% dv).
Concentrated yeast extract spread with a strong savory umami flavor, famously rich in B vitamins and very high in sodium
Key Health Benefits of Marmite
- Sodium (152% DV): Supports balanced nutrition when included as part of your daily meals.
- Calcium (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (10833% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (4545% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (2941% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 27g protein per serving to support satiety and muscle maintenance.
How to Track Marmite Nutrition with Gram
Use Gram to log marmite and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in marmite?
Marmite contains 234 calories per one teaspoon (4g).
How much protein is in marmite?
Marmite provides 27g of protein per one teaspoon (4g).
How many carbs are in marmite?
Marmite has 19.2g of carbohydrates per one teaspoon (4g).
Is marmite good for tracking nutrition?
Yes. Marmite can be logged by calories, macros, and micronutrients in the Gram app.
How should I use marmite in a meal plan?
Use Marmite as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track marmite and thousands of other foods with the Gram app.