Marmite (New Zealand)
Food · Protein · Food, Typed Supps
A thin scrape packs in more iron and B12 than most condiments ever will.
Stage by stage
- Intake (Dissolves quickly): The concentrated paste dissolves as soon as it meets saliva and warm toast.
- Stomach (Minimal further breakdown needed): Little digestion is required, since the yeast has already been broken down during processing.
- Small intestine (Iron & B12 absorbed): Non-haem iron and B12 are absorbed into the bloodstream, alongside the rest of the B-complex.
- Bloodstream (Used for red blood cells & energy): Iron and B12 support red blood cell formation, while the B-complex helps release energy from food.
Timing
Usually eaten on toast at breakfast; pairing with a vitamin C source at the same meal helps the non-haem iron absorb better.
Time to effect
- Weeks: Measurable changes in iron status from regular intake build over weeks, tracking how red blood cells turn over.
Allergens
Contains: Gluten. Derived from what this food is, not from a product label.
Eating patterns
Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher. Depends on the product: Low-FODMAP.
Satiety
237 on the satiety index, where white bread is 100 — very high. Modelled from the Holt et al. (1995) measurements.
Cost band
Mid — roughly £11 per kg, as a band midpoint rather than a price.
Key nutrients
Nutrition per 100g
- Calories: 149.1
- Protein: 13.3g
- Carbohydrate: 16.6g
- of which sugars: 11.8g
- Fat: 0.9g
- of which saturated: 0.1g
- Fibre: 11.8g
- Sodium: 3400mg
Food vs. supplement
A thin 4–5g scrape supplies a genuinely notable amount of iron and B12 in one condiment — though as non-haem iron it absorbs less efficiently than the iron in meat or a dedicated supplement.
Kitchen tip
Spread it thin on buttered toast — pairing it with a vitamin C source like tomato helps the iron absorb better.
Common myth
"It’s basically just a salty spread with no real nutrients." In reality: This particular formulation carries a genuinely high iron and B12 content for a condiment — the salt is real, but so is the nutrient contribution.
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