What is Vegemite?


Vegemite is a popular Australian spread made from leftover brewer’s yeast, salt, malt extract, B vitamins, and vegetable extract. It has a unique taste that can be described as salty, savory, and malty, and it has a thick, smooth, and spreadable texture that is similar to peanut butter.

Is Vegemite Good for You?

Vegemite is extremely nutritious! One serving (5 teaspoons) of vegemite contains:

  • 3 grams protein
  • Less than 1.0 grams fat
  • Less than 1.0 grams sugar
  • 165 mg sodium
  • 55 mg, or 50% RDI*, thiamine (Vitamin B1)
  • 43 mg, or 25% RDI, riboflavin (Vitamin B2)
  • 5 mg, or 25% RDI, niacin (Vitamin B3)
  • 100 mcg, or 25% RDI, folate (Vitamin B9)

*Recommended Daily Intake; based on a 2079.35 kcal average adult diet.

Vegemite is an excellent source of B vitamins, which play a vital role in many essential bodily functions including energy levels, brain function, and cell metabolism. Getting the recommended amount of B vitamins per day may help reduce symptoms of fatigue, depression, anxiety, and overall mental clarity.

How can I eat Vegemite?

Vegemite is an extremely versatile spread and is easy to incorporate into your daily diet. The traditional way to consume Vegemite is simply by slathering a small amount over a piece of buttered toast! Top that toast with slices of avocado, tomato, cheddar cheese, or eggs (hard boiled slices, over easy, or scrambled are our favorite!) to enhance its nutritional value. This healthy breakfast or mid-day snack is quick and easy to make, and because Vegemite is low in sugar and calories, it’s a great meal to incorporate into your diet if you follow a reduced sugar diet or are trying to lose weight.

Here are some other ways to use Vegemite:

  • Use a little as a condiment for burgers
  • Add to soups or sauces to enhance their savoriness
  • In grilled cheeses or ham sandwiches

Due to its high sodium content, those who follow a low-sodium diet or are at risk of heart disease should talk to their doctor before consuming Vegemite.