How much sodium is in a teaspoon of MSG?

January 2, 2026 •

3 min read

Multiple sources confirm that MSG contains approximately one-third the sodium of table salt by weight. As a result, a teaspoon of MSG offers a flavor boost with a surprisingly low sodium load compared to its culinary counterpart. So, how much sodium is in a teaspoon of MSG?

Quick Summary

A standard teaspoon of MSG contains about 640 mg of sodium, roughly one-third the amount found in the same volume of table salt, making it a lower-sodium flavor alternative.

Key Points

Low Sodium Content: A teaspoon of MSG contains only about 640 mg of sodium, roughly one-third the amount in a teaspoon of table salt.
Umami Flavor Enhancer: MSG provides the savory umami taste, which enhances the natural flavor of foods and can boost the perception of saltiness.
Effective in Sodium Reduction: When used in place of some salt, MSG can help reduce the overall sodium content in recipes by 25% to 40% without compromising taste.
Generally Recognized as Safe: The FDA and WHO classify MSG as safe for consumption, debunking long-standing myths about adverse health effects.
Versatile in Cooking: A small amount of MSG can effectively season a wide range of dishes, including soups, stews, meat, and vegetables.
Requires Less Quantity: Less MSG is needed compared to salt to achieve a satisfying flavor, further aiding in lowering total sodium intake.

Unpacking the Numbers: MSG's Sodium Content

For anyone looking to manage their sodium intake, understanding the facts about common seasonings is crucial. While MSG (monosodium glutamate) contains sodium, the amount is often overestimated due to historical misconceptions. A standard teaspoon of MSG, which weighs approximately 4 grams, contains about 640 milligrams of sodium. In contrast, a teaspoon of table salt (sodium chloride), weighing around 6 grams, packs a massive 2,300 milligrams of sodium. This means that a teaspoon of MSG has roughly one-third the sodium content of a teaspoon of salt. This significant difference is due to the larger molecular structure of MSG, where the sodium is paired with glutamate, not chloride, creating a different weight-to-sodium ratio. This key nutritional fact highlights MSG's potential as a tool for reducing sodium in cooking without sacrificing flavor.

The Science Behind MSG and Umami

Monosodium glutamate is the sodium salt of glutamic acid, an amino acid found naturally in many foods like tomatoes, mushrooms, and cheese. It provides the umami, or savory, taste, which can help enhance the flavor of dishes, allowing for less total sodium to be used. The human tongue has specific receptors for umami, which means a small amount of MSG can create a potent savory perception. This flavor-enhancing property is what makes MSG a particularly useful ingredient in sodium reduction strategies. By substituting some salt with MSG, chefs and home cooks can achieve a satisfying taste profile with less overall sodium, which is a major health benefit for those watching their blood pressure.

How to Leverage MSG in Low-Sodium Cooking

Using MSG is not about replacing salt entirely but about using it strategically. By combining a small amount of MSG with a reduced portion of salt, you can maintain or even heighten the perception of saltiness in a dish.

Seasoning soups and stews: A small pinch of MSG can amplify the rich, savory notes of broths and gravies, allowing you to reduce the amount of added salt.
Enhancing meat and poultry: Dusting a small amount of MSG on meats before cooking can bring out their natural savory flavors. For example, using about half a teaspoon of MSG can season a pound of ground meat effectively.
Boosting vegetable dishes: MSG works well with many vegetables, especially those with naturally high glutamate levels like mushrooms and tomatoes. It can make a simple steamed dish taste more complex and satisfying.
Crafting savory sauces: Add a little MSG to sauces and dressings to provide a deeper, more rounded flavor profile. This is especially useful for marinades and stir-fry sauces.

Dispelling Myths: Is MSG Safe?

Despite decades of controversy and rumors about adverse health effects, major health organizations have consistently confirmed the safety of MSG. The U.S. Food and Drug Administration (FDA) and the World Health Organization (WHO) classify MSG as "Generally Recognized as Safe" (GRAS). The symptoms attributed to "Chinese Restaurant Syndrome," such as headaches and flushing, have not been scientifically linked to MSG intake in numerous high-quality studies. For the vast majority of people, MSG is a safe food additive. However, it's important to be mindful of its sodium content, just as with any sodium-containing ingredient.

Comparison of MSG and Table Salt


Feature	MSG (Monosodium Glutamate)	Table Salt (Sodium Chloride)
Chemical Makeup	Sodium salt of glutamic acid	Sodium and chloride
Taste Profile	Umami (savory) enhancer	Salty
Sodium Content per Teaspoon	~640 mg (4g)	~2,300 mg (6g)
Sodium Content by Weight	~12%	~40%
Role in Cooking	Flavor enhancer	Basic seasoning, preservation
Flavor Perception	Amplifies existing flavors	Directly adds saltiness

Conclusion

The perception of MSG as a sodium bomb is a misconception. With only about 640 milligrams of sodium per teaspoon, it is a far less sodium-dense option than table salt. By understanding its role as an umami flavor enhancer, cooks can effectively reduce the total sodium in their dishes by using MSG in combination with less salt. This makes MSG a valuable tool for anyone seeking to create delicious, full-flavored meals while keeping an eye on their sodium consumption, all without the unfounded fears of the past. The science is clear: MSG is safe and can be a powerful ally in the pursuit of healthier, more flavorful food.

For more detailed nutritional information and studies, consult the Ajinomoto Health & Nutrition website.(https://www.ajihealthandnutrition.com/media/when-sodium-is-not-sodium/)

Frequently Asked Questions

MSG contains approximately one-third the amount of sodium as table salt by weight. A teaspoon of MSG has about 640 mg of sodium, while a teaspoon of table salt contains around 2,300 mg.

Yes, using MSG to replace some of the table salt in recipes can significantly reduce the total sodium in a dish. MSG's umami-enhancing properties allow for a satisfying flavor with less sodium.

Table salt directly adds a salty taste, while MSG enhances the savory, umami flavor of a dish. The sodium in MSG is paired with glutamate, providing a different taste experience than sodium chloride.

Yes, MSG has been extensively researched and is classified as "Generally Recognized as Safe" (GRAS) by the FDA. Decades of studies have not conclusively linked it to adverse reactions like "Chinese Restaurant Syndrome".

MSG should be used sparingly due to its potent flavor-enhancing qualities. A common recommendation is to use about a half-teaspoon for every pound of food, or a small pinch to taste.

MSG is the sodium salt of glutamic acid, an amino acid that occurs naturally in many foods. Foods like tomatoes, mushrooms, parmesan cheese, and soy sauce are naturally rich in glutamates.

Beyond its minimal sodium content and flavor enhancement, MSG primarily serves as a source of glutamate. It is not a significant source of vitamins or minerals and is used solely for its taste properties.