Marmite is a spread made from yeast extract that has been popular in the United Kingdom since it was first introduced in 1902. It’s known for its distinct and savory flavor, but many people wonder whether or not it’s actually healthy.

In this article, we’ll examine the health benefits and drawbacks of Marmite to help you make an informed decision about whether or not to include it in your diet.

Pros of Marmite

Pros of Marmite

High Iron Content

High Iron Content

One of the key health benefits of marmite is that it’s high in iron. In fact, just a single serving can provide up to 25% of your recommended daily intake (RDI) for iron. This makes marmite an excellent choice for vegetarians and vegans who may struggle to get enough iron from their diets.

Iron plays a crucial role in the body as part of hemoglobin, which carries oxygen from our lungs throughout our bodies. Not getting enough iron can lead to fatigue, weakness, and even anemia.

Rich Source of B Vitamins

Marmite is also packed with B vitamins – specifically B1 (thiamin), B2 (riboflavin), B3 (niacin), and folic acid – which are essential nutrients required by our bodies on a regular basis.

The wide range of roles played by these necessary components includes aiding digestion while breaking down food substances into energy sources; helping to maintain good vision; supporting cell regeneration processes which promote skin elasticity and keep aging at bay; reducing stress levels through estrogen regulation within hormonal balances systems within women’s reproductive organs after childbirth operations among other functions achieved when ingested either via foods like beans, peanuts, green vegetables or dietary supplements such as Methylcobalamin tablets).

Low-calorie content

Many spreads are high in calories making them difficult choices when trying to lose weight. However, one tablespoon sized serving size only contains around 12-15 calories depending on the variety of marmite. This means that even individuals who are attempting to achieve weight-loss goals can still enjoy this affordable and nutrient-dense spread.

High In Protein

Marmite is also an excellent source of protein, with a single serving providing approximately 2 grams. This protein is essential for building muscle mass, maintaining good nerve health and supporting overall growth and development. Typically, high protein intakes help you feel fuller for longer making it easier to adhere to healthy eating patterns.

Cons of Marmite

High Sodium Content

One of the main drawbacks associated with marmite is its extremely high sodium content. One serving contains roughly 200 milligrams (mg) – about 10% RDI– and those limit for healthy consumers is between 1500-1,500 mg/day maximum which might be exceeded if taken alongside other foods like bacon or ham.

Excessive amounts may cause water retention leading to hypertension commonly linked with artery-hardening diseases such as stroke or heart attack in people predisposed because of family history or underlying conditions related to inflammation from previous wounds healing process where vein walls were damaged resulting in scar tissue formation; liver cirrhosis considered as alcoholism-related condition though there are other factors contributing including genetics/genomics among others).

Not Suitable For Everyone

Some individuals may suffer from allergies related to yeast consumption – consuming any amount of Marmite will typically trigger allergic symptoms such as hives/hay fever/asthma attacks/bloating/diarrhea among others.

Additionally, those taking certain medications should avoid consumption due possible interactions between certain substances found within both pharmaceuticals used during treatment regimens across different medical fields together coupled up by organic compounds like b vitamins found inside marmification process ingredients itself causing potentially harmful side effects such as administering metals toxicity over time especially when dosage exceeds recommended limits from healthcare professionals prescription instructions.

Unappealing Flavor

Due Marmite’s distinct and diverse flavor, some individuals notably find it unpleasant to consume on bread, toast or incorporate into recipes prepared at home. This can hinder healthy diets which mainly rely on incorporating foods rich in nutrients without compromising satisfaction over taste.


Overall Marmite has numerous health benefits with the only significant drawback being its high sodium content. However, as long as consumption is moderated by opting for low-sodium alternatives from popular manufacturers like Sainsbury’s or Tesco one can accomplish their aim of experiencing ordinary taste preferences while enjoying its nutrient-rich elements including iron/protein/B vitamins inside a single tablespoon serving later consumed via various recipes decided beforehand either at home kitchens or restaurants chosen by customers seeking dishes containing this savory spread whether they are vegetarians or non-vegetarians trying to maintain their fitness goals amidst tight schedules involving busy lifestyles.Additionally allergic reactions triggered after ingesting yeast extracts present within marmification ingredients may cause adverse effects that people must be wary of before considering consuming this revered UK culinary delicacy.