Is Marmite good for you?
Two registered dietitians give the verdict, also comparing the popular condiment to Vegemite.
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Toast plus a spreadable is one of the easiest breakfasts you could make.
Kate Wengier, RD, is a registered dietitian based in Australia and the founder of Foost.
Jam on the other hand, while delicious, doesnt pack the same nutrient-rich punch.
Skye Swaney, RD, is a registered dietitian and recipe developer based in Sydney, Australia.
Outside of the U.S., Marmite and Vegemite are two popular spreadables often slathered on toast.
Marmite is popular in both the UK and South Africa while Vegemite is a go-to in Australia.
Marmite, like Vegemite, is a savory spread made from yeast extract.
Taste-wise, both spreads have a salty, umami-rich flavor profile a little reminiscent of soy sauce.
Both can be a tad polarizing; either you like em or you dont.
But is Vegemite or Marmite on toast a nutritious breakfast?
Swaney andKate Wengier, RD, another Australia-based dietitian and the founder ofFoost, both have some thoughts.
Kate Wengier, RD, is a registered dietitian based in Australia and the founder of Foost.
Theres one nutrient the dietitians say both Vegemite and Marmite deliver on: B vitamins.
Vitamin B12 is a micronutrient important for healthy blood and nerves, Wengier explains.
Insufficient B12 intake can cause tiredness.
As for those other B vitamins?
Niacin helps support the digestive system, helping to convert food to energy.
Besides B vitamins, both spreadables have small amounts of potassium and protein, two additional nutritional benefits.
But there is something both RDs say eaters should be mindful of: the sodium.
One teaspoon of Marmite has400 milligrams of sodium.
(In general, you want to keep your intakeunder 2,300 milligrams a day.)
But if youre literally obsessed and going through tons of it, well, that could become an issue.
Otherwise, youre bound to be hungry pretty soon after polishing off your toast.
One way to accomplish this is adding avocado and nuts to your toast or a side of scrambled eggs.
Wengier says there are delicious ways to incorporate Vegemite or Marmite into other meals too.
My mother-in-law uses it in bolognese sauce and in fried rice, she says.
(Marmite works just as well too.)
Theyre also made with eggs, giving this breakfast good protein and healthy fats.
Get the recipe:Vegemite and cheddar muffins
3.
Vegemite pasta
Want to cook something up for dinner with your Vegemite?
This chicken and pasta dish is the perfect way to do it.
It pairs perfectly with balsamic vinegar, giving the noodles a completely different flavor than tomato or pesto sauce.
Get the recipe:Vegemite pasta
So, are Vegemite and Marmite healthy?
Thanks to all the B vitamins youll find in em, they sure are.
But as far as condiments go, this one gets the dietitian seal of approval.
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