Separating Fact from Fiction: Is there MSG in everything?

October 22, 2025 •

4 min read

While monosodium glutamate (MSG) is a common food additive, the notion that it is present in everything is a pervasive misconception. In reality, the savory taste known as 'umami' comes from glutamate, an amino acid that occurs naturally in many wholesome foods, not just from the packaged, crystalline version.

Quick Summary

This article explores the difference between naturally occurring glutamate and added MSG. It dispels the myth that MSG is in all foods by examining common natural sources, which foods contain the additive, and how to read labels to make informed dietary choices.

Key Points

Natural vs. Added: MSG is not in everything; naturally occurring glutamate is found in many healthy foods like tomatoes, cheese, and mushrooms.
Label Reading is Key: Identifying added MSG requires reading ingredient labels for 'monosodium glutamate' and other terms like 'yeast extract' or 'hydrolyzed protein'.
MSG Safety: Reputable health authorities, including the FDA, consider MSG generally recognized as safe (GRAS) for most people in moderation.
Debunking the 'Chinese Restaurant Syndrome': The long-held fear of MSG is based on outdated and flawed studies, with modern research finding little evidence of severe adverse effects.
Focus on Whole Foods: Limiting processed foods is a healthy strategy regardless of MSG, as these products often contain high levels of sodium, sugar, and fat.
Umami is Natural: The savory flavor of umami is a natural taste sensation provided by glutamate, whether it's from a ripe tomato or a sprinkle of MSG.

Demystifying MSG: Natural Glutamate vs. Added Flavor Enhancer

Monosodium glutamate (MSG) has long been the subject of controversy and suspicion in the world of nutrition. Widely associated with Asian cuisine and heavily processed foods, many people operate under the belief that MSG is a dangerous and ubiquitous additive. However, a deeper look at the science reveals a more nuanced reality. The key to understanding MSG is to distinguish between naturally occurring glutamate—the source of the savory 'umami' taste—and the manufactured version added to packaged foods.

The Source of Umami: Glutamate in Natural Foods

Glutamate is one of the most common amino acids found in nature and is an essential component of many proteins. It is present in abundance in a wide array of natural foods, many of which are considered staples of a healthy diet. The glutamate in these foods is chemically identical to the glutamate in added MSG, and the human body metabolizes both in the same way. This natural presence is why many traditional dishes from cuisines around the world are so flavorful and satisfying. For example, the rich, savory taste of parmesan cheese, ripe tomatoes, and mushrooms comes from their high free glutamate content.

Foods naturally high in glutamate:

Cheeses: Aged cheeses like Parmesan and Roquefort are famously high in free glutamate.
Vegetables: Tomatoes, mushrooms (especially dried shiitake), peas, broccoli, and spinach all contain significant amounts of natural glutamate.
Meats and Seafood: Beef, chicken, fish like anchovies, mackerel, and salmon, as well as shellfish, contain protein-bound and free glutamate.
Fermented Products: Soy sauce, fish sauce, and certain fermented soy products are potent sources of naturally occurring umami flavor.

Added MSG: Where You'll Find It

While MSG does not appear in everything, it is intentionally added to many packaged and restaurant foods to enhance their flavor profile. This is particularly common in savory, processed products. However, unlike natural foods, its presence in pre-packaged items must be disclosed on the ingredient label.

Common foods with added MSG:

Canned and dry soup mixes
Seasoning blends and bouillon cubes
Processed and cured meats, such as hot dogs, sausages, and deli cuts
Snack foods like potato chips and flavored crackers
Certain frozen dinners and pre-made meals
Sauces and salad dressings
Fast food items

Decoding Food Labels: It's Not Always "MSG"

To identify added MSG, you must become a savvy label reader. The FDA requires that monosodium glutamate be listed by its full name if it is added directly. However, other ingredients that contain naturally-occurring glutamate don't have this requirement, as long as the label doesn't claim "No Added MSG" or "MSG Free". This can make identification tricky. Look for ingredients such as:

Hydrolyzed vegetable protein (HVP)
Autolyzed or hydrolyzed yeast
Yeast extract
Soy extract
Protein isolate

The Safety of MSG: Debunking the Myths

The most persistent myths about MSG stem from a single anecdotal letter published in 1968, which triggered concerns about "Chinese Restaurant Syndrome". However, extensive scientific research has since concluded that MSG is safe for consumption for the vast majority of the population. Reputable health organizations, including the FDA and the World Health Organization (WHO), classify MSG as "generally recognized as safe" (GRAS).

It is important to note that some individuals report mild, transient symptoms like headaches, flushing, or numbness after consuming large amounts of MSG, a phenomenon now called 'MSG symptom complex'. Yet, scientists have been unable to consistently replicate these symptoms in blinded studies, suggesting a possible psychosomatic component or heightened sensitivity in a small subset of people. The amount of MSG typically consumed in a meal is far below the large doses used in some of the studies that reported effects.

Comparison: Natural Glutamate vs. Added MSG


Feature	Naturally Occurring Glutamate	Added MSG
Source	Found naturally in foods like aged cheese, tomatoes, and mushrooms.	Manufactured through the fermentation of starches or sugars.
Taste Profile	Contributes to the complex, rounded savory flavor of whole foods.	Intensifies the umami flavor already present in food.
Labeling	Not required to be listed as MSG; falls under the general ingredient name (e.g., "parmesan cheese").	Must be listed as "monosodium glutamate" or identified through other glutamate-rich ingredients.
Health Impact	Digested and metabolized by the body in the same way as added MSG.	Considered safe by regulatory bodies like the FDA when consumed in moderate amounts.
Dietary Context	Typically part of nutrient-rich, whole foods.	Often associated with highly processed and less nutritious convenience foods.

Conclusion: Making Informed Dietary Decisions

So, is there MSG in everything? The answer is a definitive no, but glutamate, the flavor component of MSG, is a natural part of a vast number of foods. The fear surrounding MSG is largely based on anecdotal evidence and outdated research. The most prudent approach to nutrition is to focus on a balanced diet rich in whole, natural foods, where glutamate is abundant and provides a healthy, satisfying umami flavor. When consuming processed foods, checking the ingredient list for added monosodium glutamate and its alternative names allows for informed choices. Understanding the difference between naturally occurring and added glutamate empowers you to navigate the grocery store aisles with confidence, appreciating umami without falling prey to misinformation.

For more in-depth information on food additives, consider consulting the U.S. Food and Drug Administration's page on MSG.

Frequently Asked Questions

The glutamate in MSG is chemically indistinguishable from the glutamate found naturally in foods. The main difference lies in its source and concentration, with natural foods providing it as part of a complex nutritional profile.

Common natural sources of high glutamate include aged cheeses (like Parmesan), ripe tomatoes, mushrooms, soy sauce, and cured meats.

The term 'Chinese Restaurant Syndrome' is considered a myth and is linked to xenophobic biases. Scientific studies have not found a clear link between MSG consumption and the reported symptoms.

Besides 'monosodium glutamate,' look for ingredients like hydrolyzed vegetable protein, autolyzed yeast, yeast extract, soy extracts, and protein isolate, as these also contain MSG.

A small subset of people (less than 1%) may report mild, short-term reactions like headaches or flushing after consuming large amounts of MSG, known as MSG symptom complex, but this is not an allergic reaction.

The controversy surrounding MSG largely stems from an anecdotal account in 1968 and subsequent flawed studies. Despite extensive research confirming its safety in moderate amounts, the stigma persists due to public perception and historical misinformation.

Yes, MSG contains about one-third the sodium of table salt. By using a small amount of MSG to boost flavor, you can potentially reduce the overall sodium content of your dish.