Is Vegemite Keto-Friendly? Delving into Its Carb Count for a Ketogenic Diet


Vegemite – the beloved breakfast spread of many people, particularly Aussies, is considered keto-friendly. It is an acquired taste, and keto won’t stop you from savoring it.

What makes Vegemite keto approved? The typical serving size of this spread is 5g, which contains about 1.8 grams of net carbs. Given that you can consume up to 20 grams of carbs in a day, a serving or two of Vegemite doesn’t hurt.

Is Vegemite healthy for keto? While it might not be your go-to source of fat, and its overall macronutrient ratio doesn’t match keto’s, it is safe to eat. Let’s find out how this peculiar condiment snags the keto pass. 

is vegemite keto?


Serving Size: 5g

keto approved

Net Carbs








Is Vegemite Keto Friendly?

If you’re on a keto diet and are wondering whether or not you could still enjoy your Aussie favorite, Vegemite, we’ve got good news for you. Yes, Vegemite is a keto-friendly food! The term “keto” refers to a low-carb, high-fat diet that aims to put your body in ketosis. Limiting carb intake and increasing healthy fats force the body to burn fat instead of sugar for fuel.

Why exactly is Vegemite considered keto-approved? First off, it has very low net carbs. For every 5g serving of this Australian staple, there’s just 1.8g of net carbs. Remember the golden rule – no more than 20g of net carbs per day to maintain ketosis.

Next up – calories and protein content. This iconic spread has just 40 calories per serving and provides 1.3g of protein too! Now that’s some good macronutrients packed into such a small portion.

Being low in sugar and rich in B vitamins adds further weight to priding Vegemite as part of a ketogenic lifestyle.

In conclusion: yes, folks from Australia (and other countries who have grown fond of its distinctive flavor) can enjoy their Vegemite guilt-free – it fits perfectly within the guidelines for those following a ketogenic lifestyle.

Pros Of Eating Vegemite On The Keto Diet

  • Vegemite is low in carbohydrates, with only 1.8g of net carbs per serving.
  • It contains a moderate amount of protein which is beneficial for maintaining muscle mass on a keto diet.
  • With only 40 calories per serving, Vegemite can be a good choice for those aiming to lose weight.
  • Vegemite is very low in fat, making it easier to manage the overall fat intake throughout the day.
  • Finally, it’s approved for use on the keto diet based on its macro-nutrient profile.

Cons Of Eating Vegemite On The Keto Diet

  • Vegemite is high in sodium which could lead to water retention and bloating.
  • Although it is “keto-approved,” Vegemite still contains some carbohydrates that must be counted in your daily intake.
  • The taste of Vegemite may not be appealing to everyone, especially those who are not accustomed to it.
  • Vegemite is a processed food, and some people on a keto diet prefer to avoid processed foods as much as possible.
  • While low in total fat, Vegemite provides no beneficial fats crucial to a ketogenic diet.

Benefits Of Eating Vegemite

Vegemite is a food rich in B vitamins. Interestingly, it fits right into the keto diet as a keto-approved snack for those tracking their net carbs. A serving size of Vegemite only contains 1.8g of net carbs and very few calories.

What makes this spread even more special is its taste. Trust us; once you get past the initial surprise, you’ll find this unique food spread quite delicious on your avocado toast!

  • Keto-friendly: With low net carbs and sugar content, Vegemite fits well within the limits set by the ketogenic diet.
  • Rich in B Vitamins: It’s loaded with these essential nutrients that help our bodies convert food into fuel.
  • Aids Ketosis: The low carb content helps maintain a state of ketosis, which turns fats into energy instead of relying on sugars.
  • Packed with Protein: Though modest in quantity at 1.3g, every bit counts when meeting daily macronutrient goals on keto.

The ingredients in Vegemite also make it gluten-free – an additional perk for many people these days! Its protein content and healthy fats further enhance its nutritional profile. So if you’re following the keto diet or looking out for healthy food options, try this traditional Australian snack!

In conclusion, not all countries have given this Aussie favorite their seal of approval just yet due to its acquired taste. However, consider giving it another chance if you’re keen on maintaining your ketosis journey while enjoying an iconic element from Down Under!

Alternatives To Vegemite On The Keto Diet


A great keto-friendly alternative to Vegemite is Marmite. Hailing from the UK, it has a similar taste with more nutritional value. It’s rich in B vitamins and low in carbs.


Another Aussie favorite, Promite, works well on a keto diet. It packs the same punch of flavor as Vegemite but with fewer carbs. Plus, it pairs exceptionally well with cheese.


Originally from the UK, Bovril offers a unique blend of beef and yeast extract low in carbs for those on a keto diet. Its robust flavor makes it an excellent alternative to Vegemite.

Nutritional Yeast

Nutritional Yeast is not just keto-friendly; it’s also packed with B vitamins and provides a cheesy flavor that can make your snack more enjoyable while sticking to your diet plan.


To conclude, Vegemite, with its “bold and briny” flavor, is all set to be your keto companion. If you’re a big fan of this umami yeast extract spread, the good news is that it won’t mess up your low-carb diet.  

In view of Vegemite nutrition, it is far from being a promising source of fats, but its low-calorie and low-carb profile is likely to suit your weight loss goals. 

This unique breakfast spread proves that keto doesn’t have to be monotonous – it encourages diversity and experimentation to make your mealtimes more exciting.

Is Vegemite gluten-free? People with gluten sensitivity or celiac disease can enjoy Vegemite because it is 100% gluten-free. It is also an excellent source of Vitamin B, which helps the body convert food into energy.

If you enjoy the taste of Vegemite, you might also like “Marmite”, “Promote”, and “Bovril” – spreads with a similar flavor profile and macronutrient ratio.