A Guide to Knowing Which Sauces Contain MSG

October 28, 2025 •

4 min read

Monosodium glutamate (MSG) is a flavor enhancer that provides a savory, or umami, taste and is found naturally in foods like aged cheese and tomatoes, but it's also a common additive in many processed products, including sauces. Understanding which sauces contain MSG is a crucial step towards making more mindful and informed dietary choices.

Quick Summary

Processed sauces, including many varieties of soy, barbecue, and salad dressings, often have added monosodium glutamate (MSG) for flavor. Fermented condiments like soy and fish sauce also contain naturally occurring glutamate. Careful label reading for MSG and its alternative names is necessary to identify its presence in food products.

Key Points

Processed Sauces: Many store-bought sauces like BBQ, ketchup, and salad dressings contain added monosodium glutamate (MSG) to boost flavor.
Fermented Sauces: Condiments such as soy, fish, and oyster sauces contain naturally occurring glutamates from their fermentation process.
Read Labels Carefully: MSG can be listed under alternative names, including yeast extract, hydrolyzed vegetable protein, and "natural flavors".
Homemade is Best: Making your own sauces provides complete control over ingredients, ensuring they are free from both added and hidden MSG sources.
Umami Alternatives: Use whole foods naturally rich in glutamates, like tomatoes and mushrooms, to achieve savory flavor without relying on processed additives.
Safety Consensus: Most regulatory bodies consider MSG safe, but some individuals report sensitivities, making label awareness a personal choice.
Dietary Trade-offs: Reducing processed sauces often leads to an overall healthier diet with lower sodium and fewer additives, regardless of MSG sensitivity.

Monosodium glutamate (MSG) is the sodium salt of glutamic acid, a naturally occurring amino acid. It is widely used in the food industry to enhance and intensify savory, or umami, flavors. While a long-standing point of controversy, organizations like the FDA and World Health Organization have classified MSG as safe for consumption. However, many people still choose to limit their intake for various reasons. This guide explores which sauces are most likely to contain MSG, how to identify it, and how to navigate a healthier diet.

Common Sauces and Condiments with MSG

MSG is frequently added to processed, packaged foods, and is also found naturally in some fermented sauces. Being aware of these common culprits can help you make more informed decisions when shopping and dining.

Sauces with Added MSG

Manufacturers often add MSG to increase flavor, particularly in products where other high-quality ingredients are not used. These include:

Barbecue Sauce: Many brands use MSG to give the sauce a smoky, savory depth.
Ketchup: While not all ketchup contains MSG, some brands add it to enhance the tomato flavor.
Salad Dressings: Creamy and bottled dressings, especially ranch and Italian, often list MSG to improve their savory profile.
Frozen Meal Sauces: The sauces used in frozen pizzas, mac and cheese, and other microwaveable meals are frequent hosts of added MSG.
Seasoning Blends: Packaged spice mixes designed for stews, tacos, and gravies often contain MSG for a flavorful boost.

Fermented Sauces with Natural Glutamate

Some sauces contain glutamates naturally, as a byproduct of the fermentation or aging process. For those looking to avoid all sources of glutamate, both natural and added, these products should also be approached with caution, though the body metabolizes them identically.

Soy Sauce: The fermentation of soybeans naturally produces free glutamates, giving soy sauce its signature umami flavor. Some brands may also add extra MSG.
Oyster Sauce: Made from oyster extract, sugar, and salt, oyster sauce contains both natural glutamate from the oysters and is often fortified with additional MSG.
Fish Sauce: As a fermented fish product, fish sauce is naturally rich in glutamates. Some producers also add powdered MSG to further boost the umami.
Miso Paste: This fermented soybean paste is another rich source of natural glutamates.

How to Identify MSG on Food Labels

Reading ingredient lists is the most reliable way to know if a product contains added MSG. The challenge is that MSG can be listed under many different names. The FDA requires added MSG to be labeled as such, but naturally occurring MSG from other ingredients does not require a specific label.

Explicit and Implicit Labeling:

Explicit: Look for "monosodium glutamate" or the food additive code "E621" on the ingredients list.
Implicit: Be wary of the following ingredients, which are known to contain or break down into free glutamates:
- Hydrolyzed vegetable protein
- Autolyzed yeast or yeast extract
- Soy extracts
- Protein isolate
- "Natural flavors" (can sometimes contain free glutamates)

If a product claims "No Added MSG," but contains one of these ingredients, it still likely contains free glutamate.

Comparing MSG in Processed vs. Naturally Fermented Sauces

To clarify the difference between added and naturally occurring MSG sources, here is a comparison table.


Feature	Processed Sauces with Added MSG	Naturally Fermented Sauces (e.g., Soy, Fish, Miso)
Source of Glutamate	Synthetic MSG added during manufacturing to enhance flavor.	Glutamate is naturally formed as a byproduct of fermentation.
Composition	Often contain other additives like preservatives and artificial colors alongside MSG.	Generally more traditional, made from simple ingredients (e.g., soybeans, salt, water) over long periods.
Labeling	Explicitly lists "monosodium glutamate" or "E621," but also uses alternative names.	Glutamates are naturally present and not always explicitly labeled as MSG, though some may also have added MSG.
Flavor Profile	Creates a strong, concentrated umami hit.	Develops a more complex, nuanced, and authentic umami through natural aging.
Sodium Content	Often high in sodium, with MSG sometimes used to reduce overall salt while maintaining flavor.	High in sodium due to the use of salt during fermentation and preservation.

Opting for Homemade and Alternative Sauces

For those who wish to avoid MSG, whether added or natural, the best approach is to make sauces from scratch. This gives you complete control over the ingredients and allows you to use whole foods rich in natural umami without relying on additives.

Tomato-Based Sauces: Tomatoes are naturally high in glutamates, so a sauce made with fresh, quality tomatoes can offer deep umami flavor without any additives.
Mushroom Gravy: Mushrooms, particularly shiitake, are another excellent source of natural glutamate. A homemade mushroom gravy can provide a savory richness.
Herb and Spice Blends: Relying on a variety of fresh or dried herbs and spices, such as garlic, onion powder, and nutritional yeast, can replicate savory flavors.
Vinegar-Based Dressings: Homemade vinaigrettes using high-quality oils and vinegars can provide excellent flavor without the need for MSG or other additives often found in store-bought options.

Conclusion

Identifying which sauces contain MSG is a matter of vigilance and understanding food labels. Many common processed condiments, from barbecue sauce to salad dressing, include MSG as an added flavor enhancer. Furthermore, naturally occurring glutamates are present in fermented products like soy, fish, and oyster sauces. By learning to recognize both the direct label name and the alternative ingredients that indicate the presence of free glutamates, consumers can make more conscious decisions about their food. For those seeking complete avoidance, opting for homemade sauces or relying on whole-food flavor sources is the most effective strategy. This mindful approach ensures that your diet is aligned with your personal preferences and nutritional goals.

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Frequently Asked Questions

The glutamate in added MSG is chemically indistinguishable from the glutamate that occurs naturally in foods like aged cheese and tomatoes. The human body metabolizes both sources in the same way, but naturally occurring glutamate is often found in whole, unprocessed foods, while added MSG is common in processed products.

To be certain, look for products with a minimalistic ingredient list. Read labels for the term "monosodium glutamate" and also watch for alternative names like "yeast extract," "hydrolyzed vegetable protein," and "autolyzed yeast." The safest method is often to make your own sauces from whole ingredients.

Yes, fermentation, such as in soy sauce and fish sauce, breaks down proteins into amino acids, including free glutamates. This is what gives them their savory, umami flavor. Some brands may also add additional MSG, so check the label if you are concerned about overall glutamate content.

No. A "No Added MSG" label simply means that monosodium glutamate was not added as a separate ingredient. The product may still contain other ingredients, such as yeast extract or hydrolyzed protein, that naturally contain free glutamates.

Yes, organizations such as the U.S. Food and Drug Administration (FDA) and the World Health Organization have evaluated MSG and classified it as "generally recognized as safe" (GRAS). However, a small portion of the population may report mild, short-term sensitivity reactions.

Some individuals have reported experiencing mild and temporary symptoms after consuming MSG, such as headache, flushing, sweating, nausea, and numbness. The FDA found these effects were transient and primarily occurred with very large doses of MSG consumed without food.

Absolutely. You can replicate the umami flavor by using whole foods naturally rich in glutamates, such as mushrooms, tomatoes, parmesan cheese, or seaweed. Herbs, spices, and homemade bases can also add depth to dishes without needing processed additives.