Nearly 124 years after its creation, the question 'do you like Marmite?' remains one of the most divisive in Britain. To some, it is 'black gold' best served thickly on toast or stirred into buttery spaghetti; to others, it is a stinking, sticky punishment in a jar. Regardless of personal preference, the iconic black paste does offer health benefits and is even recommended by the NHS.
What Exactly Is Marmite?
Despite being a traditional British food, it was German scientist Justus von Liebig who discovered that brewers' yeast leftover from beer production could be made edible. Production began in Burton-upon-Trent, chosen for its many breweries, where it is still made today. The original recipe included yeast extract, salt, spices, and celery, but later folic acid, Vitamin B12, thiamin, and riboflavin were added, cementing its status as a 'healthy' food. 'These vitamins play important roles in energy metabolism, nervous system function, and red blood cell formation,' nutritionist Rob Hobson told the Daily Mail.
Is Marmite Healthy?
Nutritionally, Marmite has many positives. An 8g serving (about a teaspoon) contains just 21 calories, no sugar, no fat, and 2.7g of protein. It is also low in carbohydrates, with 2.4g per serving. 'Marmite contains some minerals and other nutrients naturally derived from yeast, but the most meaningful nutritional contribution comes from its added B vitamins,' said Mr Hobson. Its potent umami flavour allows for small amounts, making it a great pantry staple for dieters.
However, the main health drawback is its saltiness. 'An 8g serving contains nearly a whole gram of salt,' Mr Hobson noted, advising those on low-sodium diets to be mindful. The NHS recommends adults consume no more than 6g of salt per day; a serving of Marmite provides 0.86g, or 14% of that limit. Marmite's Reduced Salt Spread contains only 0.49g per serving. 'Even though most people only consume a thin layer, it is still a relatively salty food,' added Mr Hobson, author of Unprocess Your Life. 'It can contribute to overall sodium intake, especially when combined with other salty foods throughout the day.'
Registered Dietician Nichola Ludlam-Raine agreed: 'As Marmite is relatively high in sodium, people with high blood pressure or those advised to follow a low-salt diet should use it sparingly.' Excess sodium is a major driver of high blood pressure, linked to half of heart attacks and strokes. Research suggests reducing UK salt intake in line with guidelines by 2030 could prevent around 135,000 new cases of heart disease. High salt diets are also associated with increased risk of heart failure, diabetes, and dementia.
Why Are B Vitamins Important?
Marmite has always been known for high Vitamin B levels. During World War I and II, it was issued as a field ration to British troops to prevent beriberi, caused by severe Vitamin B1 deficiency. During rationing, it flavoured bland dishes and was used in recipes like 'Marmite biscuits'. From 1982, manufacturers began formal vitamin fortification, adding niacin, riboflavin, thiamin, vitamin B12, and folic acid.
'One of the biggest benefits of Marmite is its richness in B vitamins, including thiamine, riboflavin, niacin, and folic acid, which support energy release and the nervous system,' said Ms Ludlam-Raine. 'It is particularly useful for vegetarians and vegans, who may struggle to get enough B12 from food alone.' B vitamins help turn food into energy and maintain key systems. Thiamine supports the nervous system and energy from carbohydrates; riboflavin aids energy production, skin, eyes, and red blood cells; niacin supports the brain, skin, and digestive system; folic acid is crucial for healthy red blood cells, DNA, and fetal development during pregnancy.
An 8g serving of Marmite provides a significant portion of the NHS's recommended daily intake: 76% of B12, 56% of thiamin (B1), 39% of riboflavin (B2), 34% of niacin (B3), and 50% of folic acid. The B12 content makes it a must-eat for vegetarians and vegans, and the NHS recommends it. However, Mr Hobson cautioned: 'I wouldn't rely on Marmite alone to meet daily B12 requirements because you don't eat much of it.'
Best Ways to Add Marmite to Your Diet
'From a nutrition perspective, Marmite works best when it complements other nutrient-rich foods,' said Mr Hobson. 'Wholegrain toast with Marmite and eggs provides a good balance of fibre, protein, and micronutrients.' For those who dislike the taste, Marmite can be used as a cooking ingredient: 'A small spoonful stirred into soups, stews, casseroles, or gravies can add depth and savouriness without needing lots of extra ingredients.'
Recently, Marmite-laced ready meals and deli products have exploded, appearing in hummus, hot cross buns, popcorn, peanut butter, and pasta bakes. Ms Ludlam-Raine, author of How Not To Eat Ultra-Processed, advises caution: 'The healthiest way to enjoy Marmite is usually in small amounts paired with fibre-rich foods such as wholegrain toast or rye crackers, rather than alongside heavily processed comfort foods. While there are now many Marmite-flavoured macaroni cheeses, wedges, and snack foods, these tend to be much higher in calories, saturated fat, and salt, so they are best enjoyed occasionally as a treat. Don't be fooled by a 'health halo' - when a food is perceived as healthier than it really is because of one positive claim or ingredient.'
Beyond toast, Nigella Lawson famously uses a spoonful as a pasta sauce, and many enjoy it mixed with hot water as a comforting drink. Ms Ludlam-Raine's personal favourite is spreading it thinly on wholegrain toast with sliced banana for a sweet-savoury snack.
