Is MSG Better Than Salt for Your Health?

January 13, 2026 •

4 min read

Monosodium glutamate (MSG) contains one-third the amount of sodium as table salt, making it a promising tool for reducing sodium in cooking. But is MSG better than salt for your health, and can it replace traditional seasoning without adverse effects?

Quick Summary

MSG is a safe flavor enhancer that contains far less sodium than table salt, offering a strategy for sodium reduction while maintaining flavor. This approach can be beneficial for heart health.

Key Points

Less Sodium: MSG contains one-third the sodium of table salt, making it a powerful tool for reducing overall sodium intake without sacrificing flavor.
Umami Flavor: MSG provides the savory umami taste, a different flavor profile than salt, which enhances a food's natural flavors and can mask unpleasant notes.
FDA Safety: Decades of scientific research and multiple health authorities, including the FDA, have deemed MSG safe for consumption for the vast majority of the population.
Processed Food Factor: MSG is often found in processed foods that are high in fat and other unhealthy ingredients. It's the overall dietary pattern, not just the MSG, that is often the health concern.
Strategic Use: Using MSG in conjunction with a reduced amount of salt can significantly lower the sodium content of recipes while maintaining or even improving the overall taste.
Debunked Myths: Misconceptions like "Chinese Restaurant Syndrome" have been scientifically disproven through rigorous testing, separating anecdotal claims from evidence.

Monosodium glutamate (MSG) has long been misunderstood, often unfairly villainized in public perception as a dangerous food additive. In reality, modern scientific research, along with endorsements from major health organizations like the FDA, confirms its safety for most people. While both MSG and table salt contain sodium, their composition and the way they affect food flavor profiles differ significantly, which has major implications for dietary health, particularly concerning sodium intake.

The Sodium Equation: A Closer Look

The most significant health disparity between MSG and salt lies in their sodium content. Table salt (sodium chloride) consists of about 40% sodium, a mineral that is a crucial nutrient but widely over-consumed, contributing to high blood pressure and heart disease risk. In contrast, MSG is composed of sodium and the amino acid glutamate and contains only about 12% sodium by weight—less than one-third of the amount in salt.

This dramatic difference means that substituting some salt with MSG can reduce the total sodium in a meal by 20% to 40% without compromising taste. The savory flavor of MSG, known as umami, intensifies food's natural flavors, allowing for less sodium overall. This is particularly valuable for individuals on low-sodium diets who often struggle to find flavorful alternatives. Studies have shown that when MSG is used to replace some salt in certain foods, like soups and meat products, it can maintain taste acceptability even with significantly lower sodium levels.

The Science of Umami: Flavor and Perception

MSG's flavor-enhancing power comes from glutamate, an abundant amino acid found naturally in foods like tomatoes, cheese, and mushrooms. This provides the fifth basic taste, umami, which signals a savory, pleasant flavor. When combined with a smaller amount of salt, the umami taste from MSG creates a synergistic effect that elevates the overall flavor profile. This phenomenon is why a small amount of MSG can make a dish taste more complete and satisfying, effectively replacing the need for large quantities of salt.

Umami masks bitterness: MSG can help mask bitter or metallic off-notes in food, especially in reduced-salt formulations.
Enhances palatability: The added umami can improve the overall palatability and flavor of reduced-sodium foods, which is crucial for dietary adherence.
Promotes satiety: Some research suggests that umami taste may contribute to a feeling of fullness, which could aid in managing calorie intake, although more research is needed.

Potential Health Concerns: Separating Fact from Fiction

Despite its benefits for sodium reduction, MSG has received negative attention over the decades, largely stemming from a misinformed letter published in the 1960s linking it to a set of mild, temporary symptoms dubbed "Chinese Restaurant Syndrome". However, decades of clinical, double-blind studies have failed to reproduce these symptoms consistently or link them directly to MSG consumption in the general population.

For a small percentage of sensitive individuals, large doses of MSG on an empty stomach might cause mild, short-term reactions, but these instances are rare and typically linked to excessive consumption. It's also important to note that many MSG-containing foods are often highly processed and high in fat and other ingredients that are less healthy, and it's these overall dietary patterns, not MSG itself, that contribute to negative health outcomes.

Comparison: MSG vs. Table Salt


Feature	Monosodium Glutamate (MSG)	Table Salt (Sodium Chloride)
Sodium Content	~12% sodium	~40% sodium
Flavor Profile	Enhances umami, boosting natural food flavors	Provides a direct salty taste
Application for Health	Used to reduce overall sodium intake while preserving palatability.	Excessive intake is associated with hypertension and heart disease.
Safety	Considered safe for consumption by health authorities like the FDA, FAO/WHO.	Safe in moderation, but excess is a major public health concern.
Dietary Role	A flavor enhancer that can aid in sodium reduction strategies.	A primary source of sodium, crucial for bodily functions but often overused.

How to Use MSG and Salt Responsibly

Using MSG is not an all-or-nothing proposition. The goal should be to reduce overall sodium intake, and MSG can be a part of that strategy. A combination of MSG and a small amount of salt can produce the desired flavor with significantly less total sodium than using salt alone. The key is mindful use, understanding that both are sources of sodium and should be used in moderation.

Here are a few ways to use MSG as part of a healthier diet:

Reduce sodium in recipes: Experiment by replacing half the salt in a recipe with an equivalent amount of MSG to cut sodium significantly.
Enhance naturally savory foods: A small sprinkle of MSG on vegetables, meats, or broths can amplify their natural umami flavors.
Check packaged food labels: Remember that many processed foods already contain MSG. Reading labels helps in monitoring overall intake.
Balance flavor profiles: When using MSG, taste as you go to find the perfect balance of salty, savory, and other flavors without overseasoning.
Cook from scratch: This gives you full control over the ingredients and sodium levels, whether using MSG or salt. Choosing whole, unprocessed foods is always a cornerstone of good health.

Conclusion

When viewed through the lens of sodium reduction and modern science, MSG is a demonstrably better tool than salt for improving public health. While table salt is a direct and high-concentration source of sodium, MSG provides a powerful umami flavor boost with significantly less sodium, allowing cooks to create delicious, satisfying meals with lower sodium levels. The decades-old misinformation surrounding MSG has been debunked by extensive research from reputable health organizations. For those looking to reduce their sodium intake, using MSG in moderation is a safe and effective strategy, contributing to better long-term heart health. The ultimate decision rests on individual dietary needs and health goals, but for most people, MSG is an unjustly maligned ingredient that can play a positive role in a balanced, flavorful diet.

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Frequently Asked Questions

For the vast majority of people, MSG is not bad for your health and is recognized as safe by health authorities like the FDA and the Food and Agriculture Organization (FAO)/World Health Organization (WHO). Mild, temporary side effects have been reported by a very small percentage of the population, often linked to extremely high doses.

Yes, because MSG contains only one-third the amount of sodium as table salt, it can be used to replace a portion of the salt in a recipe. This strategy can reduce the total sodium content by 20% to 40% while still providing a savory, palatable flavor.

MSG is known for providing the 'umami' flavor, a savory, brothy, or meaty taste. It enhances and deepens the natural flavors already present in a dish, rather than just providing a salty taste like table salt.

Decades of scientific research, including double-blind studies, have found no consistent evidence linking MSG consumption to headaches or other symptoms in the general population. The link is largely based on anecdotal reports from the 1960s that have been debunked.

The body processes glutamate from MSG in the same way as glutamate naturally found in foods like tomatoes, mushrooms, and cheeses. The chemical structure and metabolic pathway are identical.

No, both are sources of sodium. The best approach for most people is to use MSG to reduce the amount of salt needed, not to replace it completely. The goal is overall sodium moderation, not the elimination of one source over another.

Start with small amounts, similar to how you would season with salt. A general guideline is to add about half a teaspoon of MSG per pound of meat or four to six servings of vegetables to enhance flavor while keeping sodium low. The key is moderation and taste-testing.