The Difference Between Natural Glutamate and Added MSG
While the term 'MSG' often refers to the processed additive, monosodium glutamate, it's important to understand the role of glutamate itself. Glutamate is an amino acid found in virtually all living organisms. In its natural state within foods, it is chemically indistinguishable from the glutamate in manufactured MSG. The key difference lies in whether the glutamate is 'free' or 'bound'. Bound glutamate is part of larger protein structures, while free glutamate is released through processes like ripening, aging, and fermentation, intensifying the savory umami flavor. Foods with a high concentration of free glutamate are the natural sources of MSG's characteristic taste.
Fermented and Aged Foods
Fermentation and aging are two of the most effective ways to break down proteins and release high levels of free glutamate, creating a rich umami flavor. Many of the world's most beloved fermented and aged foods owe their deep, complex flavor profiles to this natural process.
Fermented Sauces
Asian sauces, in particular, are famously high in natural glutamate due to fermentation. Soy sauce, for example, can contain up to 1,700 mg of glutamate per 100 grams, while fish sauce has 1,383 mg and oyster sauce has 900 mg.
Aged Cheeses
As cheese ages, the milk proteins break down, freeing up glutamate and amplifying the umami taste. This is why a hard, aged cheese like Parmesan is so full-flavored. Parmesan contains a remarkable 1,680 mg of glutamate per 100 grams, making it one of the richest sources available. Roquefort and cheddar also contain significant amounts.
Yeast Extracts
Spreads like Marmite and Vegemite are essentially concentrated yeast extracts, and are extremely high in glutamate, providing a potent savory punch. Marmite boasts up to 1,960 mg per 100 grams.
Vegetables and Seaweed
Certain vegetables are natural powerhouses of umami, especially when they ripen or are dried. Seaweed, a staple in many Asian cuisines, is another potent source.
Tomatoes
Ripe tomatoes contain substantial free glutamate, with a fresh tomato having around 246 mg per 100g. However, when concentrated into paste or dried, the glutamate levels become even more intense, with dried tomatoes having up to 1,140 mg per 100g.
Mushrooms
Mushrooms naturally contain glutamate, and the levels vary by species. Dried shiitake mushrooms are particularly high, containing a whopping 1,060 mg per 100g. Even common white button mushrooms have a respectable 180 mg per 100g.
Seaweed
Kombu seaweed is considered the highest natural food source of free glutamate, containing around 3,000 mg per 100g, making it a foundation of the Japanese stock, dashi. Other seaweeds like nori also contain high concentrations.
Protein-Rich Animal and Plant Products
Proteins naturally contain bound glutamate, but curing or drying processes can release it. Some animal and plant proteins are noteworthy for their high natural glutamate content.
Cured Meats and Seafood
Curing ham breaks down proteins, increasing the free glutamate content to around 337 mg per 100g. Anchovies, often used as a flavor base, contain 630 mg per 100g.
Other Sources
- Walnuts: These nuts contain high amounts of glutamate, with 658 mg per 100g.
- Grape Juice: Contains moderate levels of glutamate, up to 258 mg per 100g.
Free Glutamate Content Comparison
| Food Item | Free Glutamate (mg/100g) | Notes |
|---|---|---|
| Kombu Seaweed | ~3,000 | The highest natural source known |
| Marmite/Yeast Extract | ~1,960 | A highly concentrated form |
| Parmesan Cheese | ~1,680 | Aged for intense umami flavor |
| Soy Sauce | ~1,264 | Fermented soybeans and wheat |
| Dried Shiitake Mushrooms | ~1,060 | Drying concentrates the flavor |
| Dried Tomatoes | ~650-1,140 | Ripening and drying increases concentration |
| Walnuts | ~658 | Nuts contain a high amount of glutamate |
| Anchovies | ~630 | Cured for a rich flavor |
| Cured Ham | ~337 | Protein breakdown during curing |
| Ripe Tomatoes | ~246 | Glutamate increases with ripeness |
Cooking with Umami-Rich Ingredients
Incorporating these foods into your cooking is a natural way to enhance flavor without adding processed seasonings. The umami flavor is known to have a synergistic effect, meaning combining different umami sources amplifies the overall taste. For example, adding Parmesan cheese to a tomato-based pasta sauce creates a deeper, more complex flavor profile by combining the glutamate from both ingredients. The broth, or 'dashi,' made from kombu and mushrooms is another classic example of combining natural glutamate sources to create an intensely savory base. This approach has been a cornerstone of traditional cooking for centuries, long before the science of umami was fully understood.
Conclusion
MSG is not an unnatural chemical to be avoided, but rather a concentrated form of glutamate, an amino acid found in a vast range of natural foods. From aged Parmesan and fermented soy sauce to ripe tomatoes and dried shiitake mushrooms, many of the most delicious ingredients in our diets are naturally high in glutamate. Understanding these natural sources can help you create more flavorful meals and appreciate the savory taste of umami in its purest form. Rather than fearing the term, embracing these ingredients can elevate your cooking to a new level. For further information on MSG safety and its natural occurrence, consult reliable sources such as the U.S. Food and Drug Administration (FDA).
