Is MSG Better For You Than Normal Salt? A Scientific Comparison

December 23, 2025 •

3 min read

Monosodium glutamate (MSG) contains about one-third the sodium of table salt, but is MSG better for you than normal salt? Despite decades of misinformation, health experts and regulatory bodies confirm that for most people, MSG is safe and can even be a valuable tool for sodium reduction.

Quick Summary

This scientific comparison of MSG and table salt addresses safety concerns and highlights how MSG's significantly lower sodium content can benefit health-conscious cooking.

Key Points

Lower Sodium: MSG contains about one-third the sodium of table salt, offering a practical way to reduce total sodium intake.
Scientifically Safe: Major health organizations like the FDA and WHO classify MSG as safe for consumption in normal dietary amounts.
Umami Flavor: MSG provides a savory, umami taste that enhances the natural flavors of food, unlike the simple salty flavor of table salt.
Myth Debunked: The reputation of MSG being harmful is based on an old, unverified story and has been scientifically discredited.
Reduce Sodium Intake: Using a combination of MSG and less salt can reduce a dish's overall sodium content by a significant margin without compromising taste.
Processed Food Caution: While MSG itself is safe, it is often found in highly processed foods that are unhealthy for other reasons, such as high fat or sugar content.
Kidney Health: Animal studies have shown that MSG may have less negative impact on kidney health compared to sodium chloride.

The Controversial History and Science of MSG vs. Salt

For decades, monosodium glutamate (MSG) has faced unfounded fears stemming from an unverified report in the 1960s. This led to the creation of the term "Chinese Restaurant Syndrome," which has since been removed from the International Headache Society's list of potential headache triggers due to lack of scientific support. In contrast, the health risks of consuming excessive table salt (sodium chloride), including high blood pressure and heart disease, are well-documented by extensive research.

The Chemical and Sensory Differences

MSG and table salt have distinct chemical compositions and taste profiles. Table salt, or sodium chloride, offers a simple salty taste. MSG, the sodium salt of glutamic acid, activates umami receptors for a rich, savory flavor that can enhance food's overall deliciousness and even allow for less salt to be used. Glutamate is also naturally found in foods like aged cheeses and mushrooms.

Table Salt: Provides a basic salty taste.
MSG: Offers a savory, umami taste that enhances other flavors.
Natural Occurrence: Glutamate exists naturally in many foods, contributing to their savory taste.

The Sodium Equation: A Clear Health Advantage

The key difference from a health perspective is sodium content. High sodium intake is linked to serious health issues like high blood pressure and heart disease. Table salt is approximately 40% sodium, while MSG is only about 12% sodium. This allows MSG to be used to enhance flavor with significantly less sodium, potentially reducing the total sodium in dishes by 25% to 40% without losing palatability.

The Verdict: Context and Moderation are Key

Considering sodium content and safety, MSG can be a better choice for those aiming to lower their sodium intake. It's not a replacement for all salt but a tool to reduce overall sodium while maintaining flavor. Regulatory bodies like the FDA and WHO consider MSG safe for consumption in typical amounts. Early studies suggesting negative effects often used unrealistically high doses. Any perceived adverse reactions are more likely related to other components in processed foods, which often contain high levels of salt, fat, and sugar, not the MSG itself. Some animal studies even suggest MSG might be safer for kidneys than sodium chloride.

Potential Health Concerns and Misconceptions

Despite the scientific consensus on MSG's safety at typical consumption levels, some older studies using extremely high doses in animals suggested links to issues like obesity. However, these findings are not applicable to normal human diets. While a small number of people report sensitivity to large amounts of MSG, controlled studies haven't consistently reproduced these symptoms, suggesting other food components may be the cause. A 2021 study in mice indicated prolonged MSG intake had less impact on kidneys than sodium chloride.

MSG vs. Salt: A Direct Comparison


Aspect	Salt (Sodium Chloride)	MSG (Monosodium Glutamate)
Taste Profile	Simple salty taste	Rich, savory umami taste
Sodium Content	High (~40% by weight)	Low (~12% by weight)
Sodium Reduction Potential	None	Allows up to 40% sodium reduction with equal palatability
Safety Status	Generally safe, but excess is a major health risk	Generally Recognized As Safe (GRAS) by FDA and WHO
Common Perception	Staple ingredient, generally accepted	Historically controversial due to misinformation
Health Impact (Excess)	Directly linked to high blood pressure and heart disease	No significant adverse effects confirmed at normal human intake levels

Conclusion

While both MSG and salt are sodium-based flavorings, they differ significantly in their health impact. MSG is a safe and effective flavor enhancer with considerably less sodium than table salt. It offers a proven method for reducing total sodium intake in cooking without sacrificing taste, contributing to better cardiovascular health. For individuals monitoring salt intake, using a small amount of MSG to replace some salt is a sensible culinary choice. The past concerns surrounding MSG have been scientifically debunked, highlighting its potential as a healthier seasoning option. For more details on nutrition, consider resources like Harvard Health: https://www.health.harvard.edu/nutrition/monosodium-glutamate-msg-what-it-is-and-why-you-might-consider-avoiding-foods-that-contain-it.

Frequently Asked Questions

No, for the vast majority of people, MSG is not bad for you. It has been classified as "Generally Recognized as Safe" (GRAS) by the U.S. Food and Drug Administration (FDA) and other global health organizations.

Scientific research has found no conclusive evidence linking MSG consumption to headaches. The International Headache Society has removed MSG from its list of causative factors.

MSG contains about 12% sodium by weight, which is approximately one-third of the 40% sodium content in table salt.

Yes, you can. By replacing some of the salt in a recipe with a small amount of MSG, you can maintain or even enhance the flavor while significantly reducing the total sodium content.

Yes, glutamate, the key component of MSG, is a naturally occurring amino acid found in many foods, including tomatoes, parmesan cheese, mushrooms, and soy sauce.

No, claims about MSG causing widespread health problems are largely based on debunked studies and anecdotal evidence. Most research confirming safety uses doses relevant to typical human dietary intake.

Often, yes. Many packaged foods containing MSG are also high in fat, sugar, and sodium. The health risks are more closely tied to the overall nutritional profile of these processed products rather than the small amount of MSG.

In the United States, the FDA requires that added monosodium glutamate be listed on the ingredients panel. However, products with naturally occurring glutamate (like from yeast extract) do not have to be listed as MSG.