Decoding the Ingredient Label for MSG
For packaged foods, the easiest way to identify MSG is by carefully reading the ingredient list. In many regions, food manufacturers are required to declare when MSG is added. However, the rules can vary, and MSG can appear under several names or as a component of other ingredients.
Direct and Indirect Sources of MSG on Labels
- Monosodium Glutamate: This is the most direct name and is often listed explicitly as 'Monosodium glutamate' or 'MSG'.
- Flavour Enhancer 621: Many food standards codes list additives by their code number. The number '621' indicates monosodium glutamate. Other glutamate flavor enhancers, like Calcium glutamate (623) and Disodium guanylate (627), also exist and are often used alongside MSG.
- Yeast Extracts: Autolyzed yeast extract, hydrolyzed yeast, and plain yeast extract are all sources of naturally occurring glutamates. When present, a product cannot claim to have 'No added MSG'.
- Hydrolyzed Proteins: Hydrolyzed vegetable protein (HVP), hydrolyzed plant protein (HPP), and other protein isolates contain naturally occurring glutamic acid. These are frequently used to add savory flavor.
- Other Potential Sources: The term 'Natural Flavoring' can sometimes signify the presence of glutamates, although this varies by regulation. Caseinates and soy extracts are also ingredients to watch for.
Reading the Fine Print
When checking a label, it's important to look beyond just the term 'MSG.' A product claiming 'No Added MSG' can still contain high levels of naturally occurring glutamates from ingredients like yeast extract or hydrolyzed protein. Always scrutinize the full ingredient list to understand all potential sources of glutamate.
Identifying MSG in Restaurants and Fast Food
Identifying MSG in restaurant and fast-food meals is more challenging, as there are no ingredient labels. However, there are still ways to gather information.
- Ask the Staff: Many restaurants, especially those sensitive to dietary concerns, are knowledgeable about their ingredients and can answer whether MSG is used.
- Check Online Menus: Some chains and restaurants post ingredient or allergen information online. A quick search can sometimes reveal information about their use of flavor enhancers.
- Look for Common Cues: The characteristic 'umami' flavor—often described as a meaty, savory taste—can be a subtle indicator. Many foods that have a deep, prolonged savory taste might owe it to a glutamate source.
The Umami Factor: Natural vs. Added Glutamates
Glutamate is an amino acid found naturally in many foods, giving them their rich umami taste. The body metabolizes naturally occurring glutamate and MSG identically. Understanding these natural sources can help you differentiate between intentionally added MSG and the glutamate found in whole foods.
Here is a comparison table outlining some common sources of glutamate:
| Feature | Added Monosodium Glutamate (MSG) | Naturally Occurring Glutamate |
|---|---|---|
| Source | Produced by fermentation of starches or sugar cane | Found naturally in many protein-rich foods |
| Labeling | Must be explicitly labeled as 'Monosodium Glutamate' or 'E621' | Not required to be specifically labeled |
| Common Foods | Packaged soups, chips, seasoning blends, fast food | Parmesan cheese, tomatoes, mushrooms, soy sauce |
| Purity | A concentrated, purified form of glutamate and sodium | Integrated within the complex matrix of the food itself |
Conclusion: Your Toolkit for Identification
Identifying MSG is a process of learning to read labels with a critical eye and knowing which ingredients or cooking practices are commonly associated with its use. For those sensitive to MSG, or simply preferring to avoid it, recognizing the different names and natural sources of glutamate is key. By becoming a savvy label-reader and asking questions at restaurants, you can confidently manage your dietary intake of this widely used flavor enhancer. Ultimately, understanding how you identify MSG empowers you to make smarter, more informed choices about the food you consume. For further research, consider learning more about the FDA's stance on MSG and food labeling.
Staying Vigilant with Food Labels
- Don't rely solely on 'No MSG' claims. Always read the full ingredient list for indirect sources.
- Look for number codes. The European and Australian systems use numbers like E621 for MSG and other glutamate additives.
- Be aware of combination additives. Some products use synergistic flavor enhancers like disodium inosinate (E631) and disodium guanylate (E627) alongside MSG.
By following these steps, consumers can effectively identify and track their intake of MSG, whether it's directly added or naturally occurring.
