Marmite on toast (UK)

Marmite on toast is a classic British snack or light breakfast consisting of a thin layer of Marmite, a dark, sticky yeast extract spread, applied to a slice of toasted bread, often buttered first. It is a staple in UK households and is known for its intensely savoury, umami-rich flavour. The dish is incredibly simple, requiring just bread, butter (optional), and Marmite.

🍽️ Nutrition at a glance

This snack is low in fat and protein but provides a significant source of B vitamins, particularly B12, due to Marmite's yeast extract base. A typical serving (one slice of toast with a scrape of Marmite) contains roughly 100-150 calories, with the majority coming from the carbohydrate in the bread.

Nutrition breakdown

Calories	115 kcal
Protein	4.5 g
Carbs	20 g
Fat	1.5 g
Fiber	1.5 g
Sugar	2 g
Sodium	480 mg
Thiamin (B1)	0.3 mg
Riboflavin (B2)	0.4 mg
Niacin (B3)	4 mg
Vitamin B6	0.2 mg
Folate	60 µg
Potassium	180 mg
Iron	2.5 mg
Magnesium	15 mg

Per 1 slice of toast (30g) with 1 tsp Marmite (5g) · estimated, varies by recipe

💡 What's interesting

Marmite is famously polarising, leading to the iconic 'Love it or Hate it' marketing slogan, and its unique taste comes from concentrated yeast extract, a byproduct of beer brewing. Nutritionally, it's a potent source of B vitamins, making it a popular, quick supplement for vegetarians and vegans in the UK.