What foods naturally have glutamate?

November 16, 2025 •

3 min read

Human breast milk contains a significant amount of glutamate, introducing us to the savory umami taste from infancy. This amino acid, found in many everyday foods, is key to the satisfying, meaty flavor that makes dishes so delicious. So, what foods naturally have glutamate and why are they so appealing?

Quick Summary

A comprehensive guide to understanding which whole and processed foods naturally contain glutamate. Covers aged cheeses, fermented sauces, ripened vegetables, and cured meats, explaining the savory umami taste they provide.

Key Points

Free vs. Bound: Only free glutamate contributes to umami flavor; it is released from proteins through ripening, aging, or fermentation.
Aged Cheeses Are Key: Parmesan and Roquefort contain some of the highest concentrations of naturally occurring free glutamate.
Vegetables with Umami: Ripened tomatoes and dried shiitake mushrooms are potent plant-based sources of glutamate.
Fermentation Supercharges Flavor: Processes like fermenting soy sauce, miso, and fish sauce create high levels of free glutamate.
Cooking Enhances Umami: Slow-cooking, roasting, and braising break down proteins in meats and vegetables, increasing their free glutamate content.
Natural vs. Added Glutamate: The body processes natural food glutamate and added MSG identically, with the main difference being the form it comes in.

The Science of Umami: Free vs. Bound Glutamate

Glutamate is a non-essential amino acid present in all protein-containing foods. However, not all glutamate affects flavor equally. The vast majority of glutamate in food is 'bound,' meaning it is linked within complex protein structures. To produce the savory fifth taste known as umami, the glutamate must be in its 'free' form, released from proteins through processes like ripening, fermentation, or aging. The more free glutamate a food contains, the more intense its umami flavor will be.

Naturally occurring glutamate is found in many ingredients used in cuisines around the world to enhance flavor. The fermentation and aging processes utilized in traditional cooking methods are masters of breaking down proteins to unleash this free glutamate.

Vegetables Rich in Natural Glutamate

Many common vegetables are excellent sources of natural glutamate, particularly when ripe or dried. The ripeness of a vegetable is a major factor, with fully ripe produce containing higher levels.

Tomatoes: A classic example, ripe red tomatoes have a high concentration of free glutamate. This is why tomato-based sauces and paste are so rich and satisfying.
Mushrooms: Dried mushrooms, especially shiitake, contain incredibly high amounts of glutamate due to the drying process that concentrates the flavor. Even fresh mushrooms contribute a significant umami note.
Other Vegetables: Peas, sweet corn, cabbage, carrots, and spinach all contain naturally occurring glutamate. Cooking these vegetables can further increase their free glutamate content.

Fermented and Aged Foods with High Glutamate

The fermentation and aging processes are natural ways to break down proteins and significantly increase free glutamate content.

Aged Cheeses: Parmesan cheese is one of the most glutamate-rich foods, containing up to 1680mg per 100g, making it a powerful flavor enhancer. Other aged cheeses like Roquefort are also high in glutamate.
Soy-Based Sauces: Soy sauce and miso paste, both products of fermentation, are packed with natural umami. Soy sauce can have up to 1,700mg of glutamate per 100g.
Other Fermented Products: This category also includes fish sauce, cured hams, and yeast extracts like Marmite and Vegemite.

Meats and Seafood Sources

Animal proteins also naturally contain glutamate, with levels varying based on the type of meat and how it is prepared.

Cured Meats: The curing process breaks down proteins, releasing free glutamate. Cured ham, for instance, has significantly more glutamate than fresh pork.
Seafood: Anchovies, scallops, and other seafood contain free glutamate. Fish sauce, a fermented fish product, is a highly concentrated source.
Other Meats: Chicken and beef also contain natural glutamate. Slow-cooking and braising these meats further intensify their savory flavor by breaking down proteins.

Natural vs. Added Glutamate (MSG)

The glutamate found naturally in food is chemically identical to the glutamate in the flavor additive monosodium glutamate (MSG). Our bodies metabolize them in the same way. The main distinction lies in their form. In MSG, the glutamate is free, while in whole foods, it is both bound within proteins and free. For more information, the U.S. Food and Drug Administration (FDA) provides a resource on the topic See their Q&A page.

How Processing Affects Free Glutamate

Drying: Removing water from foods like tomatoes and mushrooms concentrates their natural flavors and dramatically increases the free glutamate content. Dried shiitake mushrooms are a prime example.
Aging: As proteins break down during the aging process, whether in cheese or cured meats, free glutamate is released, resulting in a more complex and savory flavor profile.
Fermentation: Microorganisms break down proteins in foods like soy and cabbage, converting bound glutamate into its free, flavor-enhancing form.

Comparison of Free Glutamate in Common Foods


Food (per 100g)	Free Glutamate (mg)	Processing Method
Parmesan Cheese	1,200 - 1,680	Aging
Soy Sauce	782 - 1,700	Fermentation
Dried Shiitake Mushrooms	1,060	Drying
Ripe Tomatoes	140 - 250	Ripening
Walnuts	658	N/A
Peas	200	N/A
Chicken	22 - 44	Cooking
Cow's Milk	2	N/A

Conclusion

Glutamate is a naturally occurring amino acid that is the foundation of the umami taste in many savory foods. From aged cheeses and fermented sauces to ripened vegetables and cured meats, these ingredients leverage natural processes like aging, fermentation, and ripening to release free glutamate. By understanding what foods naturally have glutamate, cooks can strategically combine them to create dishes with deep, complex, and satisfying flavor, minimizing the need for added salt or artificial enhancers. It is a taste we are familiar with from infancy and continues to be a staple in delicious cuisines worldwide.

Frequently Asked Questions

The glutamate in MSG is chemically indistinguishable from the glutamate found naturally in foods. Our bodies metabolize both sources in the same way, but natural glutamate in whole foods is typically a mix of free and bound forms, while MSG provides only free glutamate.

Yes, glutamate is a natural amino acid found in almost all foods and is a normal part of the human diet. The FDA and other health organizations consider both naturally occurring glutamate and added MSG to be generally recognized as safe (GRAS).

Parmesan cheese contains the highest amount of naturally occurring glutamate among cheeses, with concentrations of up to 1680mg per 100g.

Combining foods rich in glutamate and foods containing other umami-enhancing compounds (like inosinate from meat and guanylate from mushrooms) creates a synergistic effect, multiplying the overall umami flavor.

Yes, many plant-based foods are excellent sources of glutamate and umami. Examples include tomatoes, mushrooms, soy sauce, miso, seaweed, and nutritional yeast.

Yes, as an amino acid, glutamate is a component of all proteins. However, the amount of free glutamate (the type that provides umami taste) varies significantly.

Cooking processes like stewing, braising, and roasting break down the proteins in food, releasing more free glutamate and thereby enhancing the savory umami flavor.