Is MSG Ok on a Low Sodium Diet? The Surprising Truth

November 14, 2025 •

4 min read

Monosodium glutamate (MSG) contains significantly less sodium than table salt—about one-third, to be precise. This critical distinction reveals that MSG can, in fact, be a beneficial tool for those asking, 'Is MSG ok on a low sodium diet?,' offering a way to enhance flavor with less salt.

Quick Summary

MSG contains approximately one-third the sodium of table salt, making it a viable flavor-enhancing strategy for low-sodium diets. It boosts umami, compensating for reduced saltiness.

Key Points

Sodium Content: MSG contains approximately one-third the sodium of table salt, offering a way to reduce total sodium in recipes.
Flavor Enhancement: As an umami booster, MSG can enhance the savory flavor of foods, helping to mask the reduction in salt.
Safe for Consumption: Major health organizations, including the FDA and WHO, have deemed MSG to be safe for consumption by the general population.
Culinary Tool: MSG is most effective when used as a partial replacement for salt, combined with other herbs, spices, and acids to build a complex flavor profile.
Natural Sources: The glutamate in MSG is identical to that found naturally in foods like mushrooms, tomatoes, and aged cheese.
Focus on Home Cooking: To control sodium intake effectively, it's best to use MSG in homemade dishes, rather than relying on processed foods that may contain high levels of sodium from other sources.

Understanding MSG and Sodium

Monosodium glutamate (MSG) is the sodium salt of glutamic acid, a naturally occurring amino acid present in many foods. It is most well-known as a flavor enhancer that provides the savory taste sensation of umami, often used in soups, sauces, and processed meats. However, its reputation as a flavor booster has led to misconceptions about its sodium content and health effects. While processed foods containing MSG often have high overall sodium levels, this is not due to the MSG itself, but rather other added salts.

The Surprising Sodium Comparison

For individuals monitoring their sodium intake, the key difference between MSG and table salt lies in their sodium composition by weight. Table salt (sodium chloride) consists of approximately 40% sodium, whereas MSG contains only about 12%. This stark difference means that replacing a portion of table salt with MSG can significantly lower a dish's total sodium content without compromising flavor. By triggering the umami taste receptors, MSG enhances the perception of flavor, allowing for less salt to be used.

Comparison Table: MSG vs. Table Salt


Feature	Monosodium Glutamate (MSG)	Table Salt (Sodium Chloride)
Primary Function	Enhances savory umami flavor	Provides salty taste
Sodium Content (by weight)	~12%	~40%
Flavor Perception	Boosts umami, which can offset reduced saltiness	Adds direct, intense saltiness
Usage Amount for Flavor	Small amount needed for significant effect	Larger amount needed for desired saltiness
Sodium Reduction Potential	High, when used as a partial replacement for salt	None; increases sodium proportionally with use

Culinary Strategies for Low-Sodium Cooking with MSG

Using MSG is not about simply dumping it into every dish. The most effective approach for a low-sodium diet involves using MSG strategically to achieve a balanced, flavorful result. Here are several methods:

Partial Salt Replacement: A simple yet effective technique is to replace half the table salt in a recipe with a small amount of MSG. For instance, in a stir-fry, use half a teaspoon of salt and a dash of MSG instead of a full teaspoon of salt. This can reduce the overall sodium content by 25-40%.
Layering Flavors: For deeper flavor complexity, combine MSG with other salt-free aromatics, herbs, and spices. Garlic powder, onion powder, paprika, black pepper, and herbs like rosemary or thyme can all help build flavor layers that make up for the reduced salt.
Harnessing Natural Glutamates: Incorporate ingredients naturally rich in glutamate. These include mushrooms, tomatoes, and aged cheeses like Parmesan. Adding a small amount of concentrated tomato paste to a soup or stock can provide a significant umami boost.
Use Citrus and Acids: A splash of citrus juice (lemon, lime) or vinegar (balsamic, red wine) can brighten flavors and create a vibrant taste profile that reduces the craving for salt.

Scientific Consensus on MSG Safety

The history of MSG has been clouded by misinformation, largely stemming from anecdotal reports in the 1960s. However, numerous scientific reviews by global health authorities, including the U.S. Food and Drug Administration (FDA) and the World Health Organization (WHO), have consistently reaffirmed its safety for the general population. These studies found no conclusive evidence to support claims that MSG causes severe illness or allergic reactions. Any reported sensitivity is rare and often associated with very large doses consumed without food. The average daily intake of MSG is well below levels considered to be a concern.

The Source of Glutamate

The glutamate found in MSG is chemically indistinguishable from the glutamate that naturally occurs in foods like cheese, tomatoes, and seaweed. Your body processes both sources in the exact same manner. The glutamate in MSG is produced through a natural fermentation process, similar to making yogurt or soy sauce. This means consuming MSG does not introduce a foreign chemical into your body; it simply adds more of a familiar, naturally occurring amino acid.

Conclusion: A Smart Addition to a Low-Sodium Strategy

When navigating a low-sodium diet, achieving satisfying flavor can be a major challenge. The use of MSG, with its low sodium content and powerful umami-boosting properties, offers a strategic solution. By using MSG in moderation and combining it with other natural flavor-enhancing techniques, you can significantly reduce your sodium intake without compromising on taste. While it is important to be aware of the sodium in all ingredients, including highly processed foods that often contain MSG, incorporating a controlled amount of MSG into your home cooking is a scientifically-backed and flavor-forward approach to healthy eating. The decades of research confirming MSG's safety provide further assurance for those seeking to make informed dietary choices. For anyone on a low sodium diet, MSG can be a surprising and valuable ally in the kitchen.

For more detailed information on MSG safety from an authoritative source, you can visit the FDA's official page on monosodium glutamate.

Frequently Asked Questions

MSG is the sodium salt of the amino acid glutamic acid, but it is not chemically the same as table salt (sodium chloride). While both contain sodium, MSG has only about 12% sodium by weight, compared to table salt's 40%.

By using a small amount of MSG to boost the savory umami flavor in your food, you can reduce the amount of table salt needed to achieve a satisfying taste. Studies show that this strategy can reduce total sodium by up to 40% in some dishes.

Decades of research by health authorities like the FDA and WHO have concluded that MSG is safe for the general population. The misconception of widespread side effects has been disproven in numerous controlled studies.

Begin by partially substituting table salt with a small amount of MSG. For example, use a half-and-half mixture in your salt shaker. Start with a pinch to see how it affects the flavor and adjust to your taste.

Yes, many natural ingredients are rich in glutamate and can provide umami. Excellent options include dried mushrooms, tomato paste, aged cheeses, nutritional yeast, and low-sodium soy sauce.

Processed foods containing MSG often include high levels of table salt and other sodium-containing ingredients for preservation and flavor. It is the overall sodium from these multiple sources that contributes to a high total amount, not just the MSG.

No, the body does not distinguish between glutamate added as MSG and glutamate found naturally in foods. Both are metabolized and used by the body in the same way.