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Is Marmite Keto Friendly?

Slightly Keto Friendly

Answer: Marmite is not entirely keto-friendly. While it has a high protein content, it also contains a significant amount of carbohydrates.

This savory spread may offer some benefits, but its carbohydrate content could disrupt ketosis:

  • High Protein Content: Marmite boasts a high protein content, with nearly 24g per 100g. This aligns with the keto diet’s emphasis on protein, which helps promote satiety and muscle maintenance.
  • Elevated Carbohydrate Levels: The total carbohydrate content in Marmite is over 20g per 100g. This is problematic for a keto diet, which typically limits daily carb intake to 20-50g.
  • Rich in Dietary Fiber: Marmite contains around 6.5g of dietary fiber per 100g, which is beneficial for digestive health. However, fiber is also a form of carbohydrate and should be factored into your total daily intake.
  • Minimal Fat Content: This spread contains only 0.9g of fat per 100g, which is quite low considering the keto diet’s heavy emphasis on fats as the primary source of energy.
  • High in Sodium: Marmite is high in sodium, with 3380mg per 100g. While it’s important to ensure you’re getting enough electrolytes on a keto diet, too much sodium can lead to high blood pressure and other health issues.

In conclusion, while Marmite does have some nutrient advantages, its high carb and sodium content may not make it the best fit for a keto diet. As always, moderation and balance are key when incorporating such foods into your diet.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories185
  • % Daily Value *
  • Total Fat 0.9g 2%
    • Saturated Fat 0g 0%
  • Cholesterol 0mg 0%
  • Sodium 3380mg 141%
  • Potassium 2100mg 60%
  • Total Carbohydrate 20.42g 7%
    • Dietary Fiber 6.5g 26%
    • Sugars 1.6g
  • Protein 23.88g 48%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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