What Exactly Is Tasting Salt (MSG)?
Tasting salt is the common name for monosodium glutamate, or MSG, a white, odorless crystalline powder used as a flavor enhancer. It is the sodium salt of glutamic acid, an amino acid found naturally in many foods. MSG provides the savory, or umami, taste that intensifies the flavors of foods it is added to, such as soups, canned vegetables, and processed meats. It is produced commercially through the fermentation of starches or sugars, in a process similar to making yogurt or wine. The glutamate from this process is chemically identical to the glutamate naturally present in foods like tomatoes and Parmesan cheese, and our bodies metabolize both sources in the same way.
The Misunderstood History of MSG
For decades, MSG faced public scrutiny due to anecdotal reports dating back to the 1960s, which coined the term “Chinese Restaurant Syndrome” (CRS). A letter to a medical journal questioned whether symptoms like headaches and palpitations experienced after a Chinese meal could be attributed to MSG. This led to a widespread—and now debunked—misperception. Further fueling the negative image was a rise in anti-Asian sentiment at the time, which unfairly targeted Chinese cuisine.
The Science on MSG Safety
Since the CRS controversy, MSG has been subjected to extensive scientific investigation. Major regulatory bodies and health organizations worldwide, including the U.S. Food and Drug Administration (FDA) and a joint committee of the World Health Organization (WHO) and the Food and Agriculture Organization (FAO), have concluded that MSG is safe for consumption when used in typical amounts. The FDA classifies MSG as a "Generally Recognized as Safe" (GRAS) substance.
Studies commissioned by the FDA found that any adverse effects from MSG were mild, short-lived, and typically occurred only in a small subset of sensitive individuals consuming a very large dose of 3 grams or more on an empty stomach. A typical serving of food with added MSG, however, contains less than 0.5 grams.
What Happens After Eating Tasting Salt?
For the vast majority of people, consuming MSG as part of a meal has no noticeable effect. For the small percentage of individuals who are particularly sensitive to it, symptoms are generally mild and temporary.
Common Mild Symptoms in Sensitive Individuals:
- Headache
- Flushing or tingling
- Nausea or stomach discomfort
- Sweating or chest pain
- Numbness or a burning sensation
These reactions are not considered allergic, and health experts have found no credible evidence linking normal MSG intake to serious long-term health problems.
Tasting Salt vs. Table Salt: A Comparison
It is important to differentiate between MSG and common table salt (sodium chloride). While both contain sodium, their composition and health implications differ significantly.
| Feature | Tasting Salt (MSG) | Table Salt (NaCl) |
|---|---|---|
| Composition | Sodium salt of glutamic acid | Sodium and chloride |
| Sodium Content | Approximately 12% sodium | Approximately 39% sodium |
| Flavor Profile | Pure umami (savory) taste | Pure salty taste |
| Dietary Use | Enhances existing flavors | Adds a salty flavor |
| Sodium Reduction | Can be used to reduce overall sodium by partially replacing table salt | High consumption significantly increases sodium intake |
| Primary Health Concern | None, for most people; mild sensitivity in a small subset | Excessive consumption is a major contributor to high blood pressure and heart disease |
The Real Sodium Problem: Processed Foods
MSG is often found in processed foods, which are frequently high in both added MSG and overall sodium. This is where the confusion often arises. The real dietary health concern is not the MSG itself but the high sodium content and lack of nutrition in many processed and pre-packaged meals. The average American, for example, consumes far more sodium than is recommended, with the majority coming from packaged and restaurant foods, not from home cooking. Using MSG at home can actually help lower sodium levels, as it provides a robust flavor with less sodium than table salt. For healthier alternatives to high-sodium ingredients, check resources like those from the Heart Foundation.
Moderation Is Key for Health
For most people, consuming MSG in moderation is perfectly safe and adds depth of flavor to cooking. The key takeaway is to focus on a balanced, whole-food diet, which naturally limits intake of heavily processed items. If you are part of the small percentage of individuals who experience symptoms, simply reduce your intake or avoid MSG. By understanding the facts, you can enjoy your food without unnecessary fear of this widely misunderstood flavor enhancer.
How to Reduce Overall Sodium Intake
- Prioritize Whole Foods: Build your diet around fresh fruits, vegetables, and unprocessed meats.
- Read Nutrition Labels: Pay close attention to the sodium content on packaged foods. Look for items with less than 400mg sodium per 100g.
- Cook at Home: Preparing more meals at home gives you full control over the amount of salt used.
- Swap Seasonings: Use herbs, spices, lemon juice, or MSG instead of heavy amounts of table salt to boost flavor.
- Increase Potassium Intake: Foods rich in potassium like avocados, bananas, and spinach can help balance sodium levels.
Conclusion
The notion that eating tasting salt (MSG) is inherently dangerous is a persistent myth rooted in misinformation. The scientific consensus, backed by decades of research and regulatory oversight, confirms its safety for the general population. For the vast majority of people, MSG poses no health threat, and for home cooks, it can even be a valuable tool for lowering sodium content without sacrificing flavor. The real health concern lies with excessive intake of heavily processed foods, which are high in total sodium and often include MSG. A balanced diet based on whole foods, combined with mindful seasoning, is the best approach for a healthy lifestyle.
