How can you tell if MSG is in food? A comprehensive guide to identifying monosodium glutamate

According to the FDA, the addition of MSG to foods is 'generally recognized as safe' (GRAS), but some people choose to avoid it due to sensitivity concerns. Knowing how can you tell if MSG is in food is crucial for those who need to monitor their intake, as it can be found under various names on ingredient lists.

Quick Summary

This guide reveals how to identify both labeled and hidden MSG in packaged foods and restaurant meals. It details which ingredients to look for and explains the difference between natural and added glutamates.

Key Points

• Check Labels for Monosodium Glutamate: If MSG is added directly to packaged food, it must be listed by its full name or, in some regions, by its E-number (E621).

• Learn Hidden Names: Ingredients like 'hydrolyzed vegetable protein,' 'yeast extract,' and 'autolyzed yeast' are high in free glutamates and are often used as alternatives to direct MSG.

• Be Cautious with Processed Foods: MSG is commonly found in flavored snacks, canned soups, processed meats, and seasoning blends. Scrutinize the ingredient lists of these items.

• Differentiate Natural vs. Added: The body processes natural glutamates (from tomatoes, cheese, mushrooms) and added MSG identically, but added forms are more concentrated.

• Inquire at Restaurants: Restaurants are not required to label MSG. If you have a sensitivity, it is best to ask the staff directly about its use in your meal.

• Recognize Claim Limitations: Claims like 'No MSG Added' can be misleading, as products may still contain ingredients that are naturally high in free glutamates.

• Consider Healthier Alternatives: Limit consumption of processed foods where MSG is often found and opt for healthier alternatives or homemade meals to control ingredients.

Reading the Ingredient Label for Added MSG

One of the most direct ways to tell if a food contains added monosodium glutamate is to scrutinize the ingredient list on packaged products. The U.S. Food and Drug Administration (FDA) requires that if MSG is added as a flavor enhancer, it must be declared by its full name: monosodium glutamate. However, this is only part of the puzzle, as regulations can vary internationally. For example, in Australia and New Zealand, MSG may also be listed by its code number, '621'.

Spotting Hidden MSG under Other Names

Food manufacturers often use ingredients that naturally contain or are a source of free glutamates, which function similarly to added MSG. These ingredients are not required to be labeled as MSG, making them a common way for the additive to be 'hidden' from a quick scan of the label.

Common ingredients that often contain MSG include:

• Hydrolyzed Proteins: These are proteins broken down into amino acids, and the process creates free glutamates. Look for terms like hydrolyzed vegetable protein, hydrolyzed plant protein, and hydrolyzed oat flour.
• Yeast Extracts: Autolyzed yeast, yeast extract, yeast food, and yeast nutrient are all rich sources of free glutamates.
• Other Ingredients: Watch for sodium caseinate, calcium caseinate, textured protein, soy extracts, and certain protein isolates.

These are the ingredients to become familiar with if you are serious about avoiding processed foods that contain concentrated free glutamates.

Common Foods Where MSG Is Often Found

Added MSG is frequently used to boost the savory or 'umami' flavor in a wide range of processed and prepared foods. Consumers should be particularly vigilant when purchasing items like:

• Flavor-Enhanced Snacks: Many flavored chips, crackers, and nuts contain added MSG or glutamate-rich ingredients like yeast extract.
• Processed Meats: Deli meats, hot dogs, sausages, and flavored jerky often rely on MSG for flavor enhancement and preservation.
• Canned Soups and Broths: To achieve a robust, meaty flavor without long cooking times, manufacturers add MSG to many canned or instant soups.
• Condiments and Sauces: Salad dressings, mayonnaise, ketchup, and barbecue sauces can contain hidden MSG.
• Seasoning Blends: Many spice mixes and seasoning packets, including taco seasoning and gravies, list ingredients like hydrolyzed vegetable protein.

Natural vs. Added Glutamates: What's the Difference?

Glutamic acid is an amino acid that occurs naturally in many whole foods and is a key component of the umami taste. The human body does not chemically distinguish between naturally occurring glutamate and added monosodium glutamate, metabolizing both in the same way. The primary difference is the concentration and source. Natural glutamates are typically bound within proteins and released gradually during digestion, whereas added MSG is free glutamate, which can be absorbed more quickly and in higher concentrations.

Naturally high-glutamate foods include Parmesan cheese, ripe tomatoes, mushrooms, soy sauce, and seaweed. Enjoying these whole foods is different from consuming a highly processed food product with concentrated added glutamates.

What About MSG in Restaurants?

While federal regulations mandate labeling on packaged foods, they do not apply to restaurant or takeaway food. This makes it significantly more challenging to avoid MSG when dining out. Many restaurants, including fast-food chains and non-Asian restaurants, may use MSG-containing seasoning blends or ingredients. If you are sensitive to MSG, your best option is to ask the staff if they use MSG in their food preparation. Most reputable establishments should be able to provide this information.

Comparison of Added MSG and Natural Glutamates

Feature	Added Monosodium Glutamate	Natural Glutamates (in Whole Foods)
Source	Produced via fermentation of starches, sugar beets, or sugarcane.	Occurs naturally in foods like aged cheese, tomatoes, and mushrooms.
Labeling	Must be listed as "monosodium glutamate" if added directly. Hidden under other names like "yeast extract".	Not specifically labeled; part of the whole food.
Form	Pure, free-form glutamate.	Bound within protein structures, released during digestion.
Typical Dose	Small amounts added to processed foods (<0.5g).	Larger amounts consumed as part of a whole food diet (~13g/day).
Symptom Risk	Potential for mild, short-term symptoms in sensitive individuals at very high doses (≥3g) without food.	Low, as intake is spread out and consumed with other nutrients.

Conclusion

Navigating the world of food labels to identify added MSG requires diligence and an understanding of its various names. While food agencies consider MSG safe for most people, those with sensitivities must learn to recognize direct listings and the many hidden aliases. By focusing on whole, unprocessed foods and being aware of the common sources of hidden glutamates, consumers can gain greater control over their intake. When dining out, direct communication with restaurant staff is the most reliable way to confirm MSG usage. Becoming a label detective empowers you to make informed decisions about your diet and manage your intake of food additives.

For more detailed information on MSG regulations and safety, see the U.S. Food and Drug Administration's official Q&A on Monosodium Glutamate.

Resources

• FDA: Questions and Answers on Monosodium glutamate (MSG)
• Harvard Health: Monosodium glutamate (MSG): What it is, and why you might consider avoiding foods that contain it
• National Institutes of Health (NIH): The Need for Uniform Labeling Regulations for Monosodium Glutamate (MSG)

Frequently Asked Questions

What is the primary way to know if MSG is in a packaged food?

The most straightforward method is to read the ingredient label. If added directly, the FDA requires it to be listed as "monosodium glutamate". Look for this name specifically, as well as other potential sources.

Can MSG be listed under a different name?

Yes. Manufacturers often use ingredients that are naturally high in free glutamates, such as yeast extract, hydrolyzed vegetable protein, and soy extracts, which are not required to be labeled as 'MSG'.

Does a 'No Added MSG' label mean the food is completely free of glutamate?

No. While the claim means no pure MSG was added, the product can still contain ingredients that are rich in naturally occurring glutamates, such as hydrolyzed proteins or yeast extracts.

Are restaurants required to disclose if they use MSG?

Restaurant and takeaway food menus are not required to disclose if MSG has been added. Your best bet is to ask the restaurant staff directly if you have a sensitivity.

What kind of foods are most likely to contain hidden MSG?

MSG is common in many processed foods including instant noodles, canned soups, frozen meals, deli meats, snack foods like chips, and many seasoning mixes and sauces.

Is the glutamate in natural foods different from the glutamate in MSG?

The glutamate in MSG is chemically identical to the glutamate found naturally in foods like cheese and tomatoes. The body metabolizes both in the same way, but the concentration differs significantly.

What are some natural alternatives to MSG for enhancing flavor?

You can use ingredients naturally high in umami to enhance flavor, such as Parmesan cheese, dried mushrooms, tomato paste, soy sauce, and nutritional yeast.