Nutrition Diet: Is MSG Any Worse Than Salt?

October 25, 2025 •

4 min read

Monosodium glutamate (MSG) contains approximately one-third the amount of sodium found in table salt by weight, a crucial fact that reshapes the debate over whether is MSG any worse than salt?. Decades of scientific research have worked to dismantle the misconceptions surrounding this popular umami-enhancing ingredient, particularly when compared to the well-documented health risks of excessive sodium from table salt.

Quick Summary

MSG is a flavor enhancer generally recognized as safe, with significantly less sodium than table salt. Current evidence suggests that while excess salt poses established health risks, MSG can be a valuable tool for reducing overall sodium intake without sacrificing taste. The primary concern is the high sodium content of the processed foods that often contain MSG, rather than the additive itself.

Key Points

Less Sodium: MSG contains only about one-third the amount of sodium as table salt by weight.
Generally Recognized as Safe (GRAS): The FDA and other global health bodies confirm MSG's safety for most people when consumed in typical dietary amounts.
Excess Salt is the Greater Risk: High intake of table salt is a known risk factor for conditions like hypertension and heart disease, unlike MSG.
A Tool for Sodium Reduction: MSG can be used as a partial salt replacement to lower a recipe's sodium content without sacrificing savory flavor.
Context is Crucial: Any health concerns with foods containing MSG are often due to the overall high sodium and fat content of processed foods, not the MSG itself.
Taste Perception: MSG enhances the umami flavor, providing a satisfying taste experience with less salt.

The Controversial Flavor: A History of Misinformation

Monosodium glutamate (MSG) is a flavor enhancer made from sodium and L-glutamic acid, an amino acid found naturally in many foods, including tomatoes, parmesan cheese, and mushrooms. Its ability to create a savory, umami flavor has made it a culinary staple for over a century. However, the additive gained a negative reputation in the late 1960s, a period marked by rising anti-Asian sentiment, when anecdotal reports linked it to symptoms like headaches and nausea. This led to the misnomer "Chinese Restaurant Syndrome," which has since been widely debunked by modern science.

Regulatory bodies worldwide, including the U.S. Food and Drug Administration (FDA), classify MSG as "Generally Recognized as Safe" (GRAS). While a very small subset of the population (less than 1%) may have a sensitivity and experience mild, temporary symptoms, these are typically associated with very large doses consumed without food and are not considered a major health risk for the vast majority. For most people, MSG is metabolized identically to the glutamate found naturally in food.

The Real Culprit: The Risks of Excessive Sodium

While MSG has been unfairly vilified, the health risks of excessive salt consumption are well-established and supported by decades of research. A high sodium diet is a major contributor to several chronic health problems, regardless of whether the sodium comes from table salt or another source. Consuming too much salt can cause the body to retain water, increasing blood volume and placing extra pressure on artery walls, leading to high blood pressure (hypertension).

Over the long term, hypertension is a significant risk factor for more serious cardiovascular diseases, including heart attack, stroke, and kidney disease. The average American consumes far more sodium than recommended, largely due to the high salt content in processed and restaurant foods.

Using MSG for a Lower-Sodium Diet

One of the most significant and surprising findings regarding MSG is its potential role as a tool for reducing overall sodium intake. As mentioned, MSG contains substantially less sodium than table salt by weight, meaning a cook can achieve a comparable level of saltiness perception while using far less total sodium. In fact, studies have shown that using MSG as a partial substitute for salt in certain foods can reduce sodium content by a significant percentage without compromising flavor.

Here are some simple ways to use MSG to lower sodium in your cooking:

Replace Half the Salt: In recipes that call for table salt, substitute half of the salt with an equal amount of MSG. You'll still get a salty taste, but with a richer, more complex flavor profile and less overall sodium. Studies suggest this can reduce sodium by over a third.
Enhance Low-Sodium Products: Add a small dash of MSG to low-sodium broths, soups, or sauces. It will boost the umami flavor and make the food taste more satisfying, masking the lack of saltiness.
Season Meats and Vegetables: Sprinkle a small amount of MSG on meats, poultry, or vegetables before cooking. It enhances the food's natural savory flavor, so less salt is needed during the rest of the cooking process.

Comparing MSG and Salt: A Nutritional Breakdown


Feature	MSG (Monosodium Glutamate)	Table Salt (Sodium Chloride)
Composition	Sodium + Glutamic Acid	Sodium + Chloride
Sodium Content (by weight)	~12-14%	~40%
Flavor Profile	Umami (Savory)	Salty
Health Reputation	Historically controversial, but scientifically proven safe for most people.	Long-term high intake linked to high blood pressure, heart disease, and stroke.
Primary Function	Flavor enhancer that provides umami.	Basic salty flavor and necessary electrolyte.
Contribution to Sodium Intake	Minimal impact when used in typical amounts for cooking.	High impact, especially in processed foods where large amounts are used.

The Context of Processed Foods

It is vital to understand that the reputation of MSG is often intertwined with the overall nutritional quality of the processed foods it's added to. Many pre-packaged snack foods, instant noodles, and processed meats that contain MSG are also loaded with high levels of salt, fat, and other refined ingredients. In these cases, the primary health concern is the overall poor dietary profile of the product, not the MSG itself. The best advice is to check food labels and opt for whole, unprocessed foods whenever possible. If you are concerned about your sodium intake, using MSG in home cooking can be a strategic way to cut back without losing flavor.

Conclusion

In conclusion, decades of research and scientific consensus have affirmed that for the vast majority of people, MSG is a safe food additive. When it comes to the question, is MSG any worse than salt?, the answer from a health perspective is a resounding no. In fact, MSG contains far less sodium than table salt and can be a beneficial tool for managing and reducing overall sodium consumption in a diet. The real health threat lies in the excessive intake of sodium, a risk that is primarily driven by high consumption of processed foods and a liberal use of table salt. For those seeking to enhance flavor while protecting their heart health, using MSG strategically is a perfectly sound nutritional approach.

For more information on dietary sodium guidelines, the World Health Organization offers valuable resources: WHO sodium recommendations.

Frequently Asked Questions

No, for the vast majority of people, MSG is not harmful and is considered safe by global health authorities like the FDA. The rumors linking it to severe health issues have been scientifically debunked, though a small percentage of people may be sensitive to it.

Yes, monosodium glutamate contains sodium, but at a much lower concentration than table salt. MSG is approximately 12-14% sodium, while table salt is about 40% sodium.

Yes. By using MSG to replace some of the table salt in your cooking, you can lower the overall sodium content of your meal significantly while maintaining a savory, flavorful taste.

Excessive salt intake is a major cause of high blood pressure (hypertension), which increases the risk of heart disease, stroke, and kidney disease over time.

While many reports have been debunked, a very small number of individuals (less than 1%) may have an MSG sensitivity. Any reported side effects are typically mild and temporary, and research has found no direct, consistent link between MSG and symptoms like headaches.

No. The human body cannot distinguish between the glutamate produced naturally in foods like tomatoes and cheese and the glutamate found in MSG. It metabolizes both in the same way.

Yes, it is generally safe to consume foods with MSG. However, it's wise to read labels, as foods with added MSG are often processed and may be high in fat and other unhealthy ingredients. Focusing on overall diet quality is more important than avoiding MSG.