Vegemite has upped its game yet again to create a new and even greater salt reduced Vegemite! So, is there much of a difference to the new and improved version? Below is the information you need to know:
Ingredients
Reduced Salt Vegemite Varieties: Yeast Extract (From Yeast Grown on Barley and Wheat), Salt, Malt Extract (From Barley), Humectant (422), Mineral Salt (508), Colour (150c), Flavours, Niacin, Thiamine, Riboflavin, Vitamin B6, Folate, Vitamin B12.
Sodium
Reduced Salt Vegemite 25% Less*: 119mg /5g
Reduced Salt Vegemite 40% Less*: 99mg /5g
Sodium Per 100g
Reduced Salt Vegemite (25% less*) 2380 mg
Reduced Salt Vegemite (40% less*) 1980mg
Both varieties are still considered to be high amounts of sodium per 100g, but the quantity consumed of the spread is usually very modest. However, if consumed daily, the lower amount of sodium in Reduced Salt Vegemite 40% Less* may make a positive difference in a week even with moderate consumption. This is the spread I recommend especially if you have high blood pressure or are at greater risk of high blood pressure.
Fortified B Vitamins
Both spreads have equivocal -B1-6 Folate (B9) and B12 fortification.
B Vitamins are needed for the food you eat to be converted into energy. Folate is needed for DNA synthesis and repair. B12 is essential for the proper functioning of your central nervous system and to help make red blood cells. B12 is found in animal-based foods and vegans need to find fortified sources to include in their diet. For those following a vegan diet a supplement is recommended to meet daily needs.
Added sugar
<1g Reduced Salt Vegemite varieties per 5g serve.
Per 100g both varieties are still well below the recommended goal of <15g/100g of added sugar:
Vegemite Reduced Salt 40%* Less has 2g/100g
Vegemite Reduced Salt 25%* Less has 3.3g/100g
Energy
Energy is almost identical with Vegemite Reduced Salt 25%* Less giving 42kj per 5g serve and Vegemite Reduced Salt 40%* Less giving 41kJ per 5g serve.
Additional Minerals Added
- Based on the Food Standards Australia and New Zealand website, regular Vegemite has 2mg of iron per 5g. Without the removal of traditional ingredients beyond sodium this amount is predicted to be similar or the same for Reduced Salt Vegemite varieties.The type of iron in plant-based foods is called non-haem iron which is not well absorbed by the body compared to animal haem sources of iron. Women aged 19-50 years need 18mg a day and men 8mg of iron a day.Iron is important to allow oxygen to be transported throughout your body and having enough is important. If you are following a vegan or vegetarian diet you can need up to 1.8 times the RDI suggested above due to the lower absorption levels of non-haem iron sources.
- Potassium in Reduced Salt Vegemite almost matches or exceeds the amount of sodium at 2320 mg of potassium in Vegemite Reduced Salt 25% Less* and 3300 mg potassium Vegemite Reduced Salt 40% Less* per 100g. This mineral works to oppose the blood pressure raising effects of sodium. This fortification could possibly be beneficial to help lower the effects of sodium on blood pressure. Although the overall diet quality far out ways this potential benefit.
Overall
Both spreads can be a healthy addition to support an overall balanced diet. To give you my personal preference I would go for the new and improved Reduced Salt Vegemite 40% Less. *
