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Marmite Calories, Macros & Key Nutrients

Marmite contains 252 kcal per 100g, with 38.4g of protein, 20.1g of carbohydrates, and 0.3g of fat. High in protein yet low in fat, making it a lean, nutritious choice. A vegan-friendly option.

  • Contains: Celery
  • Dietary: Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 1.00mg, Calcium 20.0mg, Vitamin C 2.0mg
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Nutritional Overview

Marmite is a flavouring or condiment used to enhance the taste of dishes. Per 100g serving, it provides 252 kcal of energy, 38.4g of protein, 20.1g of carbohydrates, and 0.3g of fat.

It is a good source of protein, providing 38.4g per 100g (around 61% of its energy), approximately 77% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 0.3g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 1.2g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

Marmite is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Rather than guess, the real number for Marmite is 252 kcal per 100g. Our calorie checker keeps that logged accurately alongside everything else.

Frequently Asked Questions

How many calories are in Marmite?

Marmite contains 252 kcal per 100g, which is approximately 13% of the recommended daily intake of 2,000 kcal for an average adult.

Is Marmite high in protein?

Yes, Marmite provides 38.4g of protein per 100g (around 61% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Marmite provides 77% of this.

Is Marmite low in fat?

Yes, Marmite contains only 0.3g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Marmite low in sugar?

Yes, Marmite has only 1.2g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Marmite high in salt?

Marmite contains 10.80g of salt per 100g, which the FSA classifies as high (above 1.5g per 100g). The recommended daily maximum for adults is 6g. A 100g serving provides 180% of this.

Is Marmite suitable for vegans?

Yes, Marmite is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 252 kcal and 38.4g of protein per 100g.

Is Marmite halal?

Yes, Marmite is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Marmite contain any allergens?

Yes, Marmite contains the following allergens: celery. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. World Health Organization (WHO) Nutrition — global dietary guidelines and public health nutrition

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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