Is it good to replace salt with MSG? A nutritional deep-dive

October 10, 2025 •

5 min read

According to the World Health Organization, the average person's daily sodium intake is nearly double the recommended limit, creating a significant public health issue. This raises a critical nutritional question: Is it good to replace salt with MSG as a strategy to enhance flavor while significantly cutting down on sodium?

Quick Summary

Replacing a portion of salt with MSG offers a safe and effective way to reduce sodium intake while maintaining or enhancing the savory flavor of foods. The strategy focuses on using MSG's umami properties to achieve palatability with less overall sodium content.

Key Points

Lower Sodium: MSG contains approximately one-third the sodium of table salt, making it an excellent tool for reducing overall sodium intake.
Enhances Flavor: By providing a savory umami taste, MSG can boost the flavor profile of dishes, allowing for less salt without compromising taste.
Not a 1:1 Substitute: MSG should be used as a partial replacement and flavor enhancer, rather than a direct, equal substitute for all salt.
Generally Recognized as Safe (GRAS): Scientific bodies like the FDA have affirmed MSG's safety for most people when consumed in moderate amounts.
Consider Overall Diet: While MSG can help reduce sodium, the foods it's often found in (processed foods) can still be high in fat, sugar, and other less-healthy ingredients.
Start Slowly: For home cooking, start by replacing about one-third of the salt in a recipe with MSG to find the right balance for your palate.

The Modern Dilemma of Sodium Consumption

Excessive sodium intake is a global health concern, linked to conditions like high blood pressure, heart disease, and stroke. Most of this excess sodium doesn't come from the salt shaker but is hidden in processed and restaurant foods. In the quest to create healthier dishes without compromising taste, many are turning to flavor alternatives. Monosodium glutamate, or MSG, has long been a misunderstood and controversial additive, but modern science has shed new light on its role in nutrition and potential for sodium reduction.

The Science Behind MSG vs. Salt

To understand if one can replace the other, it is crucial to first differentiate between them. Table salt is sodium chloride (NaCl), a compound made up of about 40% sodium and 60% chloride by weight. MSG is the sodium salt of glutamic acid, an amino acid found naturally in many foods. This fundamental difference in chemical composition is key to their respective sodium content and flavor profiles. By weight, MSG contains only about 12-14% sodium, roughly one-third of the sodium found in table salt. This significant sodium reduction potential is one of the primary reasons to consider MSG as a partial substitute. While salt provides a direct, pure salty taste, MSG adds a savory, complex flavor known as umami, which can also enhance the perception of saltiness.

Can You Replace Salt with MSG?

The answer is not a simple yes or no; MSG is not a straight 1:1 replacement for salt. Instead, it is best utilized as a partial substitute to reduce sodium while boosting flavor. This strategy leverages the synergistic effect of umami and saltiness, meaning less salt is needed to achieve a satisfying taste. Studies show that replacing even a portion of the table salt with MSG can lead to a significant reduction in total sodium content without diminishing consumer acceptance. For example, replacing half a teaspoon of salt with half a teaspoon of MSG could reduce the sodium content by around 37%. For best results, experts recommend starting by replacing a quarter to a third of the salt with MSG and adjusting to taste.

Debunking the Myths: Is MSG Safe?

For decades, MSG has been plagued by an undeserved reputation as a harmful additive, stemming from anecdotal reports in the 1960s linking it to symptoms like headaches and flushing, which were later labeled "Chinese restaurant syndrome". This term is now considered outdated and has racist connotations, with any symptoms properly referred to as MSG symptom complex.

Modern scientific consensus, including reviews by the U.S. Food and Drug Administration (FDA), confirms that MSG is "generally recognized as safe" (GRAS) for the vast majority of the population. Older studies that suggested negative health effects often used excessively high doses or methods of administration (like injections) that are irrelevant to typical dietary consumption. While a small subset of people (less than 1%) may experience mild, temporary sensitivity, for most, MSG is a safe flavor enhancer.

A Practical Guide to Cooking with MSG

Using MSG in home cooking is a simple yet effective way to manage sodium intake. It works exceptionally well in savory dishes where umami is a desired characteristic. A little goes a long way, so adding just a small amount can make a significant difference.

Here are some ideas for using MSG in your cooking:

Soups and Stews: A small pinch of MSG can enhance the savory depth of broths and stews, allowing you to cut back on the salt required.
Meat Seasoning: Incorporate MSG into your spice rub for meats like beef, chicken, or fish to boost flavor before cooking.
Sauces and Dressings: Add a touch of MSG to vinaigrettes, marinades, or pasta sauces to deepen their flavor profile.
Roasted Vegetables: Sprinkle a mixture of salt and MSG on roasted vegetables to make their natural flavors pop with less overall sodium.
Snacks: Season popcorn or homemade chips with an MSG-salt blend for a more savory kick.

MSG vs. Other Sodium Reduction Methods

MSG is not the only option for reducing sodium. Let's compare it to other methods to understand its strengths and weaknesses.


Method	Sodium Content	Flavor Profile	Notes
Table Salt (NaCl)	High (~40% sodium)	Pure salty taste	Standard seasoning, high sodium intake is a health concern.
MSG (Monosodium Glutamate)	Low (~12-14% sodium)	Umami (savory)	Enhances perceived saltiness, used as partial replacement.
Potassium Chloride (KCl)	Zero	Salty, but can have a bitter or metallic off-flavor	Can be a complete sodium replacement but with potential flavor drawbacks.
Natural Umami (e.g., Tomatoes, Mushrooms)	Varies based on source	Complex umami	Requires specific ingredient selection and is not a direct seasoning.

Considerations Beyond Sodium

While MSG is an effective tool for reducing sodium, it's essential to consider the bigger picture of your diet. Many processed foods that contain added MSG are also high in fat, sugar, and other refined ingredients that are not beneficial for health. Using MSG should be part of a broader strategy that prioritizes whole, unprocessed foods. For more detailed information on ingredients and nutritional labels, refer to reliable resources like the Harvard T.H. Chan School of Public Health website. The ultimate goal is to create delicious, satisfying meals that are healthy overall, not just lower in sodium.

Conclusion: A Tool, Not a Panacea

In summary, the notion that you can simply replace salt with MSG is a partial truth. You can, and should, use MSG as a tool for partial sodium reduction by leveraging its umami-enhancing properties. When used judiciously in combination with less salt, MSG can help create flavorful, satisfying dishes that are lower in sodium. Its well-established safety profile, validated by multiple health organizations, means it is a viable option for most people. However, MSG is not a magic bullet. For the best health outcomes, it should be used within the context of a balanced diet rich in whole foods, not as an excuse to continue consuming excessive processed products. For those looking to control their sodium intake while keeping their food delicious, embracing MSG as a partial substitute is a smart, scientifically-backed approach.

Frequently Asked Questions

MSG can be part of a healthier option because it contains significantly less sodium than table salt. By replacing some of the salt with MSG, you can achieve a similar savory taste with less overall sodium, which is beneficial for reducing health risks associated with high sodium intake.

No, MSG is not a direct, 1:1 replacement for salt. While MSG enhances the savory umami flavor, it doesn't provide the same pure salty taste. For the best flavor, a partial replacement is recommended, where you use a mix of salt and MSG.

MSG is considered safe for the vast majority of the population by health authorities like the FDA. A very small percentage of individuals (less than 1%) may have a sensitivity that causes temporary, mild symptoms known as MSG symptom complex.

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

The long-standing myth linking MSG to headaches and other adverse effects has been largely debunked by scientific research. Most studies have failed to find a consistent link in the general population, with the rare reports of sensitivity now known as MSG symptom complex.

To reduce sodium, use a seasoning blend of salt and MSG. Many experts suggest replacing a portion of the salt—start with about a third—with MSG. It works well in soups, stews, sauces, and on roasted vegetables and meats.

Yes, glutamic acid, the main component of MSG, is found naturally in many foods. This includes savory ingredients like tomatoes, Parmesan cheese, mushrooms, and soy sauce.