How much MSG is safe per day?

October 17, 2025 •

5 min read

According to the Food and Drug Administration (FDA), MSG is classified as 'generally recognized as safe' (GRAS). Concerns about its safety, often linked to 'Chinese Restaurant Syndrome,' have been largely debunked by extensive research. Understanding how much MSG is safe per day requires looking at official guidelines and dispelling common myths.

Quick Summary

MSG is a safe food additive for most people when consumed in typical amounts. Regulatory bodies have established high acceptable daily intake levels, significantly exceeding average consumption, and the body metabolizes added and natural glutamate identically.

Key Points

No Official Limit: There is no official 'safe' limit for MSG in the sense of a cap, as regulatory bodies like the FDA classify it as 'generally recognized as safe'.
High ADI Levels: The European Food Safety Authority (EFSA) sets a generous Acceptable Daily Intake (ADI) of 30 mg per kg of body weight, far above average daily consumption.
Small Subset of Sensitive Individuals: A very small percentage of people may be sensitive to very large, isolated doses (3+ grams) of MSG, potentially experiencing mild, temporary symptoms.
Body Doesn't Discriminate: The human body processes glutamate from added MSG and naturally occurring sources (like cheese and tomatoes) in the same way.
Helpful for Sodium Reduction: Using MSG can help lower the overall sodium content in food since it has about one-third the sodium of table salt.
Stigma Rooted in Discredited Claims: The negative reputation of MSG stems from the debunked 'Chinese Restaurant Syndrome' and flawed research from decades past.
Source of Glutamate Matters: The context is important; a balanced diet focusing on whole foods is key, rather than solely blaming MSG found in highly processed meals.

What Leading Health Organizations Say

Contrary to decades of misinformation, global health bodies and regulatory agencies have consistently affirmed the safety of monosodium glutamate (MSG) for the general population. Organizations like the U.S. Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) classify MSG as safe when used responsibly. Their conclusions are based on extensive scientific reviews that found no convincing evidence linking MSG to severe illness or negative health effects at typical dietary levels.

The Acceptable Daily Intake (ADI) Explained

The EFSA has set a group Acceptable Daily Intake (ADI) for glutamates, including MSG, at 30 mg per kg of body weight per day. This figure represents an amount that can be consumed daily over a lifetime without appreciable health risk. For an average 70kg adult, this translates to 2,100 mg per day, or 2.1 grams. This is a very generous amount, far exceeding typical daily intake from both added and naturally occurring sources.

Average vs. Excessive Intake

Average daily consumption of added MSG is estimated to be well below the established ADI. In the U.S. and U.K., for example, average intake is around 0.55 grams per day, while in Asian countries, it is slightly higher at 1.2–1.7 grams. This contrasts with the 3 grams or more required to potentially elicit mild, temporary symptoms in sensitive individuals, an amount rarely consumed in one sitting, especially without food. The key takeaway is that the amount consumed in a typical diet is not a concern for most people.

Natural vs. Added MSG: A Non-Issue

One common point of confusion is the difference between naturally occurring glutamate and added MSG. The human body metabolizes both in exactly the same way. Your body does not distinguish whether the glutamate comes from a shaker of MSG or is naturally present in foods like Parmesan cheese or tomatoes.

Foods Naturally High in Glutamate

Cheeses: Especially aged cheeses like Parmesan.
Tomatoes: Concentrated tomato products like paste have high levels.
Mushrooms: Another source of naturally occurring glutamate.
Soy Sauce: A fermentation-based sauce rich in glutamate.
Seaweed: The original source from which MSG was isolated.

MSG Sensitivity and the “MSG Symptom Complex”

While MSG is safe for most, a very small subset of the population may experience mild, short-lived symptoms after consuming large, concentrated doses. This phenomenon, previously called “Chinese Restaurant Syndrome,” is now more accurately referred to as “MSG Symptom Complex”.

Potential Symptoms in Sensitive Individuals

Symptoms of MSG Symptom Complex can include headaches, flushing, sweating, nausea, and tingling or numbness. These symptoms are rare and typically only occur after consuming 3 grams or more of MSG on an empty stomach. The response is not an allergic reaction, and researchers have not consistently been able to reproduce these effects under controlled, double-blind study conditions.

MSG and Sodium Reduction

MSG contains significantly less sodium than table salt, about one-third the amount. This property has led to its use as a tool for sodium reduction in processed foods. By replacing a portion of table salt with MSG, manufacturers can maintain or even enhance the savory flavor profile of a product while decreasing its overall sodium content.

Sodium Content Comparison: Salt vs. MSG


Flavor Enhancer	Sodium Content (per 100g)	Primary Use	Sodium Reduction Potential	Concerns
Table Salt	~39.34g	Seasoning, preservative	No	High sodium intake linked to high blood pressure.
MSG	~12.28g	Flavor enhancer	High (up to 37% or more)	Mild sensitivity in a very small subset of the population.

Conclusion: The Final Word on MSG Safety

For the vast majority of people, MSG is a safe food additive that can be enjoyed without concern. Health authorities worldwide have deemed it generally safe, and the acceptable daily intake is far above what is typically consumed. The negative perception surrounding MSG is primarily based on outdated, poorly designed studies and anecdotal reports that have been debunked by modern research. Unless you are part of the very small group of individuals who experience mild, transient symptoms after consuming large amounts, there is no scientific reason to avoid MSG. In fact, it can be a useful tool for reducing overall sodium intake while preserving the savory flavors in your food. The key, as with all dietary components, is moderation within a balanced diet. If you believe you are sensitive, it is best to check food labels for 'monosodium glutamate' and other natural glutamate sources like yeast extract. For more detailed scientific findings, refer to the FDA's official Q&A on MSG.

A Final Perspective: The Source Matters

It's important to differentiate between added MSG and the highly processed, often high-sodium foods it is associated with, such as instant noodles, processed snacks, and fast food. The potential health risks of these foods often stem from their high fat, sugar, and sodium content, not the MSG itself. Therefore, focusing on a whole-food-based diet is a more effective approach to improving your overall health than simply avoiding MSG.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare professional regarding any dietary concerns or sensitivities.

How Much MSG Is Safe Per Day - Summary

Officially Safe: Regulatory bodies like the FDA and EFSA classify MSG as 'generally recognized as safe' (GRAS) for the general population.
Established ADI: The European Food Safety Authority (EFSA) sets an Acceptable Daily Intake (ADI) of 30 mg per kg of body weight per day.
Typical Intake Is Low: Average consumption is significantly lower than the ADI, with most people consuming less than 1 gram of added MSG daily.
Mild Sensitivity Is Rare: Only a small subset of the population (less than 1%) might experience mild, temporary symptoms after consuming large doses of MSG (over 3 grams) on an empty stomach.
Added vs. Natural Is the Same: The body metabolizes naturally occurring glutamate (found in tomatoes, cheese) and added MSG identically.
Sodium Reduction Aid: MSG can be used to reduce the sodium content of food while maintaining flavor, as it contains about one-third the amount of sodium as table salt.
Controversy Based on Myths: The stigma against MSG stems from anecdotal reports and poorly conducted studies, not robust scientific evidence.

Frequently Asked Questions

There is no official 'safe' limit set for daily MSG consumption by agencies like the FDA, as it is classified as 'generally recognized as safe' (GRAS). The European Food Safety Authority (EFSA) has set an Acceptable Daily Intake (ADI) of 30 mg per kg of body weight, which is far more than an average person consumes daily.

For most people, consuming large amounts of MSG with food has no adverse effects. A very small subset of the population who are sensitive to MSG might experience mild, temporary symptoms like headaches, flushing, or nausea if they consume 3 grams or more of MSG on an empty stomach.

Scientific studies have not established a consistent link between MSG consumption and headaches. In 2018, the International Headache Society even removed MSG from its list of headache triggers due to a lack of evidence.

The human body does not differentiate between glutamate from added MSG and glutamate found naturally in foods. It metabolizes both in the same way, with much of the dietary glutamate being used as fuel by intestinal cells during the first pass.

No, extensive research over several decades has confirmed MSG is safe for most people to consume. The negative perception is largely based on anecdotal evidence and flawed early studies that used unrealistic, high doses.

Glutamate occurs naturally in a wide variety of foods, including aged cheeses (like Parmesan), tomatoes, mushrooms, seaweed, and fermented products like soy sauce.

If you suspect a sensitivity, check food labels for 'monosodium glutamate' or other glutamate-containing ingredients like hydrolyzed protein, yeast extract, and soy extract. For restaurant dining, ask the chef directly, as they are not required to disclose MSG usage in many regions.

Yes, MSG contains about one-third the sodium of table salt and can be used to reduce the sodium content in foods by enhancing flavor without increasing saltiness.