Is MSG an Ultra-Processed Food? The Definitive Guide

According to the Food and Drug Administration (FDA), MSG is considered "generally recognized as safe" (GRAS), yet its place within the ultra-processed food debate remains complex. The question of whether MSG is an ultra-processed food requires an examination of both the ingredient itself and the food products it is added to.

Quick Summary

MSG is a flavor enhancer, not an ultra-processed food itself, but is frequently used in highly processed products. The classification of MSG and the foods it's in is nuanced.

Key Points

• MSG is a Food Additive: Monosodium glutamate is a single ingredient and processed culinary additive, not an ultra-processed food itself.

• Used in Many Ultra-Processed Foods: Its presence is a strong indicator that a product is ultra-processed, as it's commonly added to packaged snacks, fast food, and ready meals.

• NOVA Classification Matters: The NOVA food classification system categorizes MSG as a processed culinary ingredient, placing it in a different category than true ultra-processed products.

• Body Doesn't Distinguish Glutamate Sources: The glutamate from MSG is chemically identical to the glutamate found naturally in foods like tomatoes and Parmesan cheese, and the body metabolizes them the same way.

• Focus on the Whole Diet: Health concerns associated with foods containing MSG are often linked to the product's overall poor nutritional quality (high sodium, unhealthy fats, and sugar), not the MSG alone.

• Produced by Fermentation: Commercial MSG is produced via the fermentation of plant-based ingredients like sugar cane or corn, a process similar to making yogurt or wine.

Understanding Food Processing and the NOVA Classification

To determine if is MSG an ultra-processed food, we first need to define what makes a food “ultra-processed.” The most widely referenced system is the NOVA classification, developed by a team of Brazilian researchers. The NOVA system categorizes foods into four groups based on the extent and purpose of their processing:

• Group 1: Unprocessed or Minimally Processed Foods. These are natural foods altered only by processes like cleaning, refrigeration, freezing, or packaging. Examples include fresh fruits, vegetables, meat, and milk.
• Group 2: Processed Culinary Ingredients. These are derived directly from Group 1 foods by processes such as pressing, refining, milling, and drying. Items like vegetable oils, sugar, and salt fall into this category and are used in cooking.
• Group 3: Processed Foods. These are relatively simple products made by adding salt, sugar, oil, or other Group 2 ingredients to Group 1 foods. Canned vegetables, some cheeses, and freshly baked bread are examples.
• Group 4: Ultra-Processed Foods (UPFs). These are industrial formulations made primarily or entirely from substances extracted from foods, derived from food constituents, or synthesized in a lab. They typically contain a variety of additives to enhance flavor, texture, and appearance, and often contain little to no whole foods. Examples include packaged snacks, sodas, and frozen ready meals.

The Role of MSG as a Food Additive

MSG, or monosodium glutamate, is the sodium salt of glutamic acid, a naturally occurring amino acid. In its commercial form, MSG is a white, odorless crystalline powder used as a flavor enhancer to create a savory umami taste. Critically, MSG is produced through fermentation, a process similar to how yogurt, vinegar, or wine are made. In the NOVA system, MSG fits into Group 2 as a processed culinary ingredient, much like salt or sugar, rather than being a UPF itself.

The confusion arises because MSG is a common ingredient in many ultra-processed foods. Foods like instant noodles, savory packaged snacks, and frozen dinners often contain MSG alongside high amounts of salt, sugar, unhealthy fats, and other additives. Therefore, while MSG itself is not a UPF, its presence often signals that a product falls into the ultra-processed category.

Natural vs. Added Glutamate

MSG is chemically indistinguishable from the naturally occurring glutamate found in foods like tomatoes, Parmesan cheese, and mushrooms. The body processes both forms in the same way. However, there is a perception difference due to its manufacturing process and industrial application.

Natural glutamate:

• Found naturally in many whole foods.
• Often bound to proteins and released slowly during digestion.
• Contributes to the inherent umami flavor of foods like aged cheese and ripe tomatoes.

Added glutamate (MSG):

• Produced commercially via the fermentation of starches or molasses.
• Used by the food industry to enhance flavor, particularly in savory and processed products.
• When consumed, it provides a concentrated and immediate umami flavor.

Comparison: MSG vs. Ultra-Processed Foods

Aspect	Monosodium Glutamate (MSG)	Ultra-Processed Foods (UPFs)
Nature	A single, purified food additive.	An industrial formulation of multiple extracted substances and additives.
Processing Level (NOVA)	Group 2: Processed Culinary Ingredient.	Group 4: Ultra-Processed Food.
Purpose	Flavor enhancer (imparts umami).	Profitability, convenience, and hyper-palatability.
Nutritional Value	Provides no significant nutritional value beyond its components.	Often low in nutrients, fiber, and vitamins, while high in sugar, salt, and unhealthy fats.
Typical Consumption Context	Used as an ingredient in both home cooking and manufactured products.	The final product itself (e.g., soda, chips, fast-food burgers).
Health Concerns	Generally recognized as safe (GRAS) by the FDA, though some sensitive individuals report mild, transient symptoms at very high doses.	Associated with a higher risk of health issues like obesity, heart disease, and diabetes due to overall composition, not just MSG.

Conclusion: The Final Verdict

So, is MSG an ultra-processed food? No, by strict definition, it is not. Monosodium glutamate is a single food additive, a processed culinary ingredient under the NOVA classification. However, it is a key component often used in the manufacturing of ultra-processed foods. The core issue is not the MSG itself but the overall nutritional profile of the products it frequently seasons. Limiting consumption of ready meals, packaged snacks, and fast food is a sound dietary strategy, but villainizing MSG in isolation is a common misconception. Rather than focusing solely on MSG, consumers should assess the entire ingredient list and nutritional content of a product to make informed health decisions. The debate over MSG highlights a broader conversation about food sourcing, industrial processing, and the quality of our modern diets. For more information on food additives and labeling, you can visit the FDA website on MSG.

Frequently Asked Questions

Does MSG itself count as an ultra-processed food?

No, MSG is an isolated food additive, not an ultra-processed food itself. The NOVA system classifies it as a 'processed culinary ingredient' because it is derived from natural sources through processing.

Why is MSG so strongly associated with ultra-processed foods?

MSG is a very effective flavor enhancer, making it a common additive in many mass-produced, savory ultra-processed products like chips, instant soups, and fast food. Its presence often signals that the food has undergone extensive industrial processing.

Are foods that naturally contain glutamate also considered ultra-processed?

No. Many wholesome, unprocessed foods like tomatoes, mushrooms, and aged cheeses naturally contain glutamate. A food's NOVA classification depends on the full extent of its industrial processing, not just the presence of glutamate.

How is commercial MSG made, and is that process considered ultra-processing?

Commercial MSG is primarily produced through a fermentation process, similar to making vinegar or yogurt, using plant-based ingredients like sugar cane or corn. While this is an industrial process, it results in a single-ingredient additive, which doesn't meet the criteria for a multi-ingredient, ultra-processed formulation.

Is it healthier to avoid foods with MSG?

Avoiding products with MSG often leads to reducing consumption of the ultra-processed foods it's added to, which are often high in salt, sugar, and unhealthy fats. The health benefits come from reducing overall ultra-processed food intake, not necessarily from eliminating MSG alone.

Do health organizations consider MSG to be dangerous?

The FDA and other major health organizations consider MSG to be safe when consumed in typical amounts. Concerns have mainly been linked to the overall composition of the ultra-processed foods it's found in, rather than the MSG itself.

How can I identify a food with added MSG on the label?

The FDA requires 'monosodium glutamate' to be explicitly listed in the ingredient panel if it is added to a food. However, ingredients like yeast extract and hydrolyzed vegetable protein naturally contain glutamate and don't have to be labeled as such.