What Is Marmite?

Marmite, a dark brown paste packaged in a cute little black pot with a bright yellow lid and label, is an icon of British food. The salty condiment is so polarizing that the brand's own hashtag is #LoveItHateIt. Simply put, it's not for everyone. If you have never met it, smelled it (that's a make-or-break experience), or tasted it, this dark spread might change your snacking life. So, what is Marmite, and why does it provoke such strong reactions? We talked to a food historian to find out more about this divisive spread.

Annie Gray, food historian and author of A History of the High Street

What Is Marmite?

In the late 19th and early 20th centuries, when vitamins were being discovered and defined, scientists in Europe and the United States were learning that brewer's yeast, a worthless but copious sludge left over from beer brewing, had high nutritional values. After a German chemist learned that brewer's yeast could be concentrated by autolysis, Marmite was developed in England in 1902 and marketed as an important supplement in a world facing decades of fallout and food shortages from major wars. It is still made in the brewing town of Burton Upon Trent and is now owned by Unilever. A different Marmite (in different packaging) is made in New Zealand and sold in Australasia.

Marmite and other yeast extracts (like Australian Vegemite) are formed by a process of autolysis: After being heated and salted, enzymes (present in the spent yeast used for beer brewing) break down their own cell contents into amino acids. The liquid contents are then removed (the solid residue is used for animal feed), water is evaporated from the liquid, and that sticky Marmite consistency is reached. The mixture is then blended and flavored with vegetable extracts, and packaged.

Opinions on Marmite

Whatever your opinion on Marmite, it is undoubtedly an iconic British food. What makes it so? "It's a mixture of factors, from its original launch as a health good, to its inclusion in World War I rations and, more recently, very good marketing," says food historian Annie Gray. "It helps that it is genuinely delicious and very versatile—detractors may wince at its salty-savory taste, but it's objectively not far from miso, and it makes for a great glaze for roast vegetables, and a reasonable way to boost a stock."

And while Marmite is considered polarizing, Gray says some of that is part of the appeal. "The 'love it or hate it' marketing campaign was launched in the mid-1990s based on genuine market insight, but it has been a bit overplayed. That said, it is such an iconic phrase that it sort of contributes to a feedback loop whereby it becomes almost obligatory to have a strong opinion," says Gray.

Nutrition in Marmite

Marmite's fortifying nature is due to its impressive vitamin B content (minus any animal products—it's vegan). Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B9 (folic acid), and B12 provide a spectrum of benefits available in very small portions. It also contains magnesium and potassium as well as glutamate, an amino acid that acts as a neurotransmitter, sending signals in the brain and throughout the nervous system. It's important for brain development, learning, and memory (and too much or too little has adverse effects).

Marmite contains tyramine, which affects blood pressure, and should be avoided by people taking MAO inhibitors (MAOIs), including MAO-B inhibitors. It can potentially cause a hypertensive crisis, sometimes known as "cheese syndrome" when it is caused by food (strong cheeses like parmesan, soy sauce, cured meats, fermented foods, fava beans, and beer can have the same effect). A mild reaction may cause headaches.

How to Eat Marmite

The classic way to enjoy Marmite is thinly spread over a thick layer of butter on toast—just the way Gray prefers it. "It is best spread on toast with a great deal of butter," she says. Start with a slice of toasted sourdough, butter it generously while it's hot, then add the Marmite. As the butter melts, the Marmite softens into a rich, syrupy spread.

Marmite isn't just for toast—it pairs surprisingly well with a variety of foods. Here are some delicious ways to enjoy it:

Try Marmite atop cream cheese on crisp rye crackers and under cool slices of cucumber.
Smear a wedge of crunchy iceberg lettuce with Marmite on one cut side for a low-carb snack.
Spread Marmite on top, top with a hot poached egg, and sprinkle with finely grated cheese for a hearty breakfast.
Melt butter, stir in a teaspoon of Marmite, and drizzle over soft, jammy eggs.
Pair cool cheddar with sticky trails of Marmite for a satisfying snack.
Stir a tablespoon of Marmite into your favorite cheese sauce recipe for next-level mac and cheese.
Add 1/2 teaspoon of Marmite to boost a quick pan sauce.

How to Drink Marmite

Marmite is for drinking, too. Here are some ways to try it in your favorite beverages:

Stir a spoonful of Marmite into boiling water for a warm, reviving drink—perfect for when you're feeling under the weather.
Dissolve Marmite in hot water and mix into tomato juice for a richer, more complex Blood Mary.
Make a beer cocktail by stirring a small amount of Marmite into a dark beer for an extra umami boost.