Vegemite on toast

Vegemite on toast is an iconic Australian breakfast or snack consisting of a thin layer of dark, savory yeast extract spread on toasted bread. The primary ingredients are toasted bread and Vegemite, a thick, salty paste made from leftover brewers' yeast extract blended with vegetable and spice additives.

🍽️ Nutrition at a glance

This dish is primarily a source of carbohydrates from the bread and B vitamins from the Vegemite, which is notably high in thiamine, riboflavin, and niacin. A typical serving (one slice of toast with a thin spread) contains roughly 150-200 calories, with minimal fat and protein.

Nutrition breakdown

Calories	105 kcal
Protein	5.5 g
Carbs	17 g
Fat	1.2 g
Fiber	1.5 g
Sugar	1 g
Sodium	420 mg
Thiamin (B1)	0.3 mg
Riboflavin (B2)	0.4 mg
Niacin (B3)	4.0 mg
Folate (B9)	80 µg
Iron	2.5 mg
Potassium	150 mg
Magnesium	20 mg
Zinc	1.0 mg

Per 1 slice of toast (approx. 30g bread) with 1 tsp (5g) Vegemite · estimated, varies by recipe

💡 What's interesting

Culturally, it is a quintessential Australian staple, often a child's first 'grown-up' food, and the correct application—a very thin scrape—is a point of national pride and a common point of contention for uninitiated foreigners. Nutritionally, it's celebrated as a potent, low-calorie source of B vitamins, originally promoted to boost the health of Australian soldiers during World War II.