Are MSG and Sodium the Same? A Deep Dive into the Facts

December 5, 2025 •

4 min read

Monosodium glutamate (MSG) contains approximately 12-14% sodium by weight, significantly less than table salt (sodium chloride), which is about 40% sodium. Despite this fact, many people still question, 'Are MSG and sodium the same?' and conflate the two due to misinformation and the 'Chinese Restaurant Syndrome' myth, despite decades of evidence confirming MSG's safety.

Quick Summary

Monosodium glutamate (MSG) is not chemically identical to sodium but is the sodium salt of glutamic acid. Unlike table salt, it contains much less sodium per serving and enhances the savory umami flavor in foods. MSG offers a way to reduce overall sodium intake while maintaining taste.

Key Points

Not the Same: MSG is the sodium salt of glutamic acid, while table salt is sodium chloride, making them different compounds.
Lower Sodium Content: MSG contains significantly less sodium by weight (12-14%) than table salt (40%), making it a tool for sodium reduction.
Different Tastes: Salt provides a salty flavor, whereas MSG enhances the savory 'umami' taste already present in food.
Natural Sources: Glutamate, the key component of MSG, is found naturally in many foods like tomatoes, cheese, and mushrooms.
Sodium Reduction Tool: Substituting some salt with MSG can lower the total sodium content of dishes by 25-40% while preserving flavor.
Safety Confirmed: Regulatory bodies like the FDA and WHO consider MSG to be safe for consumption by the general population.

Understanding Monosodium Glutamate and Sodium

Monosodium glutamate (MSG) and sodium are not the same, though they are related. Sodium is a chemical element and a component of many compounds, including both MSG and table salt. MSG is a specific compound: the sodium salt of glutamic acid, an amino acid found naturally in many foods. The misconception that MSG and sodium are identical stems from the fact that MSG contains sodium, leading some to incorrectly equate the two.

The Chemical Makeup: MSG vs. Table Salt

Chemically, MSG ($C_5H_8NO_4Na$) is a much larger and more complex molecule than table salt ($NaCl$).

Table Salt (Sodium Chloride): A simple compound of sodium (Na) and chloride (Cl) ions, which breaks down in water to produce a purely salty taste.
Monosodium Glutamate (MSG): A combination of sodium and glutamate. The glutamate part of the molecule is responsible for activating the umami taste receptors on the tongue, creating a savory flavor. The sodium in MSG is present to stabilize the glutamate.

What are the Key Differences?

Beyond their chemical structure, MSG and sodium differ in several critical ways. This is why they are used for different culinary purposes and have different implications for overall dietary intake.

Flavor Profile:

Sodium (from salt): Imparts a purely salty taste. The intensity is a direct result of the amount used. Excessive salt can overpower other flavors.
MSG: On its own, MSG has no distinct flavor but enhances the savory (umami) flavors already present in food. A little goes a long way, and too much can actually be unpleasant.

Sodium Content:

MSG is often confused with salt, but it contains significantly less sodium by weight. Table salt is about 40% sodium, while MSG is only about 12-14% sodium. This means you can achieve a similar flavor enhancement with a fraction of the sodium when using MSG to replace some salt.

Usage and Effects on Taste:

Salt: Used to season and balance flavors, and is a foundational component of many dishes. Its primary function is to provide saltiness.
MSG: Used to intensify and enhance the savory characteristics of food. It helps to bring out the depth and richness of a dish without making it overly salty. Studies show that using MSG can reduce a recipe's sodium content by 25-40% without sacrificing flavor.

MSG vs. Table Salt: A Comparison Table


Feature	Monosodium Glutamate (MSG)	Table Salt (Sodium Chloride)
Chemical Formula	$C_5H_8NO_4Na$	$NaCl$
Primary Taste	Enhances umami (savory)	Directly salty
Sodium Content (by weight)	Approx. 12-14%	Approx. 40%
Sourcing	Fermentation process (similar to yogurt or vinegar)	Mined from salt deposits or evaporated seawater
Common Foods	Naturally in tomatoes, cheese, mushrooms, soy sauce	Almost all processed and prepared foods
Effect on Food	Boosts existing savory flavors	Adds direct saltiness, can overwhelm other flavors

Can MSG Help Reduce Sodium Intake?

Yes, numerous studies support the use of MSG as a tool for sodium reduction. By incorporating small amounts of MSG into recipes, chefs and home cooks can use less table salt while maintaining or even improving the overall flavor profile. This strategy is particularly useful for individuals looking to manage their sodium intake for health reasons, such as controlling blood pressure. The umami taste provided by MSG creates a satisfying sensory experience, making reduced-sodium foods more palatable. For example, replacing some of the salt with MSG in soups can reduce sodium levels by 11-32.5%.

Foods with Naturally Occurring Glutamate

While MSG is often added to processed foods, it's important to recognize that glutamate occurs naturally in many ingredients we consume daily. The human body does not differentiate between the glutamate from MSG and the glutamate from these natural sources.

Cheese: Aged cheeses like Parmesan and Roquefort are rich in natural glutamate.
Tomatoes: Both fresh tomatoes and concentrated products like tomato paste contain high levels of glutamate.
Mushrooms: Shiitake mushrooms are a prime example of a food with high natural glutamate.
Soy Sauce and Fish Sauce: Fermented condiments that are staples in many cuisines worldwide.
Seaweed: Especially kombu, which was the source from which MSG was first discovered.
Cured Meats: Items like prosciutto and cured hams also contain naturally occurring glutamate.

Conclusion: MSG is Not Sodium

To conclude, the idea that MSG and sodium are the same is a myth. While MSG is the sodium salt of glutamic acid and contains sodium, it is a distinctly different compound from table salt. Its unique umami-enhancing properties and significantly lower sodium content offer a powerful tool for reducing dietary sodium without sacrificing taste. For most people, MSG is a safe and effective food additive, and its use in cooking can be a part of a balanced, health-conscious diet. The FDA and other health organizations have confirmed its safety, and understanding the true difference between MSG and salt allows for more informed culinary choices.

For more detailed information on MSG, you can refer to the FDA's Q&A on monosodium glutamate.

Frequently Asked Questions

No, for the vast majority of people, MSG is not bad for your health. Regulatory bodies like the FDA and WHO have classified MSG as safe. Reports of sensitivity or 'Chinese Restaurant Syndrome' have not been scientifically substantiated for the general public.

You can use MSG to reduce sodium by substituting some of the salt in your cooking. MSG's strong umami flavor can be enhanced with a smaller amount of sodium, allowing you to cut back on overall salt without sacrificing taste.

The primary taste associated with MSG is umami, often described as savory or meaty. It enhances the depth of flavor in savory dishes, distinguishing it from the simple salty taste of table salt.

No, the human body metabolizes the glutamate from MSG in the same way as the glutamate found naturally in foods like cheese and tomatoes. The chemical structure is identical, so the body doesn't distinguish between the two sources.

MSG contains approximately 12-14% sodium by weight, while table salt contains about 40% sodium. This means MSG has roughly one-third the sodium content of table salt.

No, pure MSG does not have a strong flavor on its own. Its purpose is to enhance the existing savory flavors in food, not to add a distinct taste. In high concentrations, its flavor can be unpleasant.

MSG is used in processed foods as a flavor enhancer. It can intensify and enhance savory flavors in things like soups, sauces, and snacks, which can help create a more appealing and balanced taste profile.