Monosodium glutamate (MSG) is the sodium salt of glutamic acid, a naturally occurring amino acid present in many foods. While commercially produced MSG is added to processed products, many foods contain high levels of naturally occurring free glutamate, which imparts the savory umami taste. The fermentation and aging processes in particular concentrate these free glutamates, which are responsible for the highest natural concentrations found in our food.
The top contenders for natural MSG
When considering which food has the highest amount of MSG, it's crucial to distinguish between natural free glutamate and added MSG. The savory taste we associate with MSG is due to this free form of glutamate.
Parmesan Cheese
According to studies, Parmesan cheese is the clear winner for naturally occurring free glutamate. The aging process of this hard cheese breaks down proteins, releasing a significant concentration of free glutamates. It can contain up to 1,680 mg of glutamate per 100 grams, making it a powerful umami source.
Fermented Sauces
Fermented products like soy sauce, fish sauce, and oyster sauce are another major source of natural glutamate. The fermentation process is critical for developing and concentrating these savory compounds. For instance, soy sauce can contain between 400 and 1,700 mg of glutamate per 100 grams, depending on the type and fermentation process. Fish sauce is another potent example, with quantities ranging from 727 to 1,383 mg per 100 grams.
Dried Mushrooms
Dried shiitake mushrooms are highly valued for their umami and contain a substantial amount of natural glutamate. The drying process concentrates the glutamate, intensifying their flavor. They can contain over 1,000 mg of glutamate per 100 grams, making them a popular ingredient for adding savory depth to broths, sauces, and soups.
Cured Meats and Seafood
Curing and aging animal products also significantly increases their free glutamate content. For example, cured ham has a much higher glutamate content than fresh pork. Dried seafood like scallops, shrimp, and anchovies are also exceptionally rich in umami due to their high glutamate levels.
Foods with added MSG
Beyond naturally occurring sources, many commercially produced items have MSG added as a flavor enhancer. Foods containing added MSG often include:
- Processed Meats: Hot dogs, sausages, and deli meats.
- Soups and Broths: Canned soups, stock cubes, and instant noodle products.
- Snack Foods: Chips, crackers, and flavored snack mixes.
- Seasoning Blends: Pre-packaged spice mixes and rubs.
- Frozen Meals: Ready-to-eat frozen dinners.
- Condiments: Salad dressings, ketchup, and barbecue sauces.
Comparison of glutamate sources
To illustrate the different levels of glutamate, here is a comparison of various food types, showing that aged, dried, and fermented foods are typically the richest sources of free glutamate.
| Food Item | Type | Estimated Free Glutamate (mg/100g) | Primary Reason for High Content |
|---|---|---|---|
| Parmesan Cheese | Dairy (Aged) | 1,200–1,680 | Ripening/Aging Process |
| Soy Sauce | Fermented | 400–1,700 | Fermentation Process |
| Fish Sauce | Fermented | 727–1,383 | Fermentation Process |
| Dried Shiitake Mushrooms | Dried Vegetable | 1,060 | Drying Process |
| Cured Ham | Processed Meat | 340 | Curing Process |
| Tomato Paste | Processed Vegetable | ~2,000 | Concentration Process |
| Ripened Tomatoes | Fresh Produce | 140–250 | Ripening Process |
| Kelp | Seaweed | 230–3380 | Natural Composition |
How natural MSG content increases
The most significant factor influencing a food's natural MSG content is the breakdown of proteins into free amino acids. This process is accelerated by:
- Aging: As cheeses and cured meats mature, enzymes break down proteins, releasing free glutamates and amplifying the umami flavor.
- Fermentation: The microbial activity during fermentation, used for products like soy sauce, miso, and fish sauce, breaks down proteins and increases free glutamate levels.
- Drying: Removing water from foods, such as mushrooms or tomatoes, concentrates the existing glutamates, intensifying the flavor and MSG content.
- Cooking: Methods like slow cooking, stewing, or simmering broth can break down protein structures and release free glutamates, enhancing the savory taste of the final dish.
Conclusion
While processed foods with added MSG are common, the highest natural levels of glutamate are found in aged, fermented, and dried foods. Parmesan cheese stands out as the food with the highest natural concentration, but a wide variety of ingredients, from soy sauce to dried mushrooms, are rich in this umami-providing compound. This understanding demonstrates that MSG is a fundamental part of many traditional and beloved culinary traditions worldwide, far beyond its association with modern food additives. For further reading on this topic, the International Food Information Council provides a comprehensive overview of glutamate and MSG.
Identifying MSG on ingredient labels
Due to the varied forms of MSG, identifying it on ingredient lists can sometimes be tricky. The FDA requires manufacturers to list added monosodium glutamate, but ingredients that naturally contain MSG may be listed under other names, including:
- Hydrolyzed protein
- Autolyzed yeast
- Yeast extract
- Soy extracts
- Protein isolate
- Flavouring
- Spices
Becoming familiar with these terms can help consumers make informed choices about the products they consume. It's important to remember that the glutamate is the same, whether added or naturally present; the difference lies in its concentration and whether it's free or protein-bound.
MSG and diet
Including foods high in natural MSG can be a delicious way to enhance flavor without relying on added salts or fats. Using a sprinkle of Parmesan, a dash of soy sauce, or dried mushrooms in recipes is a culinary technique that chefs have employed for centuries. Embracing these umami-rich ingredients can lead to more flavorful and satisfying meals while offering a more holistic approach to seasoning.
