What is a good substitute for MSG in food?

November 23, 2025 •

4 min read

Monosodium glutamate (MSG) has gained a controversial reputation, though it's generally recognized as safe for consumption by regulatory bodies like the FDA. For those who prefer natural alternatives, the key to finding a good substitute for MSG lies in tapping into ingredients that are naturally rich in glutamate and other umami-enhancing compounds.

Quick Summary

Several natural ingredients can replace MSG, leveraging their high glutamate content and other umami compounds for savory depth. Key alternatives include nutritional yeast, dried mushrooms, tamari, miso paste, and aged cheeses. Choosing the right option depends on the dish, desired flavor profile, and dietary restrictions, like a soy-free or gluten-free diet.

Key Points

Nutritional Yeast: Provides a nutty, cheesy umami flavor, perfect for vegan dishes, popcorn, and sauces.
Dried Mushrooms: Particularly shiitake and porcini, offer an intense, earthy umami when rehydrated, and the soaking liquid can be used as a savory stock.
Fermented Sauces: Soy sauce, tamari, and miso paste are rich in natural glutamates and provide deep, complex savory notes to marinades, soups, and glazes.
Aged Cheese: Hard cheeses like Parmesan and Pecorino are umami powerhouses that can elevate pasta, soups, and roasted vegetables.
Seaweed: Kombu (kelp) is a potent, natural source of umami, commonly used to create flavorful dashi broth.
Tomato Paste: Concentrated tomato paste, especially when sautéed, adds a significant, rich umami boost to stews and sauces.
Flavor Layering: Combining multiple umami-rich ingredients, like mushrooms with a splash of tamari, builds complex, savory depth in a dish.
Cooking Technique: Using high-heat cooking methods like roasting and searing naturally enhances the savory flavors in foods.

Understanding Umami: The Fifth Taste

Umami, often described as a savory, meaty, or satisfying flavor, is the fifth basic taste after sweet, sour, salty, and bitter. This distinct taste comes from the presence of glutamate, an amino acid, which occurs naturally in many foods. MSG is simply the commercialized salt of glutamic acid, while a good substitute for MSG will provide this same umami effect through natural, whole food ingredients.

The All-Purpose Substitute: Nutritional Yeast

One of the most versatile and popular substitutes for MSG, especially in vegetarian and vegan cooking, is nutritional yeast. It's a deactivated yeast with a nutty, cheesy flavor that adds incredible savory depth to dishes. Unlike active yeast, it has no leavening power. You can use it to create a cheese-like sauce for pasta, sprinkle it over popcorn, or stir it into soups and stews for an umami boost.

Fermented Powerhouses: Soy Sauce, Tamari, and Miso

Fermented products are naturally packed with glutamates, making them excellent choices for umami. Soy sauce is a classic example, providing a salty, savory flavor that can replace MSG in marinades and stir-fries. For a gluten-free option, tamari is an ideal substitute, offering a richer, less salty flavor profile. Miso paste, made from fermented soybeans, adds a complex, earthy umami to broths, glazes, and dressings.

The Umami of Mushrooms and Seaweed

Mushrooms, particularly dried shiitake and porcini, are famous for their high glutamate content. Rehydrating dried mushrooms in hot water not only gives you flavorful mushrooms but also creates a rich umami broth that can be used in soups, risottos, and sauces. Seaweed, especially kombu (kelp), is another natural source of concentrated umami, perfect for making Japanese-style dashi stock.

Aged and Cured Foods: Cheese and Anchovies

Aged cheeses like Parmesan and Pecorino are bursting with umami thanks to their long fermentation process. A grating of Parmesan can elevate a simple pasta dish or soup. Don't overlook anchovies, which, when cooked into sauces, melt away to provide a deep, savory background flavor without tasting fishy.

Comparison of MSG Alternatives

To help you decide on the best option for your dish, here's a comparison of some of the most popular MSG substitutes.


Ingredient	Flavor Profile	Best For	Dietary Considerations
Nutritional Yeast	Nutty, cheesy, savory	Vegan sauces, popcorn, stews	Vegan, Soy-free, Gluten-free
Dried Mushrooms	Earthy, rich, meaty	Soups, broths, sauces	Vegan, Gluten-free
Soy Sauce / Tamari	Salty, savory, fermented	Marinades, stir-fries	Tamari is gluten-free
Miso Paste	Salty, earthy, savory	Soups, dressings, glazes	Varies by type (e.g., chickpea miso is soy-free)
Parmesan Cheese	Salty, nutty, complex	Pastas, soups, roasted vegetables	Not vegan or dairy-free
Anchovies	Salty, briny, deep	Pasta sauces, dressings	Not vegetarian
Tomato Paste	Sweet, tangy, concentrated	Braises, stews, sauces	Vegan, Gluten-free
Yeast Extract	Savory, salty, intense	Sauces, broths, marinades	Often high in sodium

Expert Tips for Maximizing Umami Naturally

Layer Flavors: Instead of relying on a single ingredient, use a combination of umami-rich foods to build layers of flavor. For instance, start a sauce with sautéed mushrooms and garlic, then finish with a splash of tamari and a sprinkle of nutritional yeast.
Use High-Glutamate Vegetables: Cooking vegetables like ripe tomatoes, onions, and carrots can intensify their natural umami. Sautéing tomato paste until it darkens is a classic chef's trick for adding instant depth to sauces.
Consider Cooking Methods: Techniques like roasting, searing, and braising bring out deep savory flavors through the Maillard reaction. Roasting vegetables or searing meat before adding liquid will enhance their natural umami.
Don't Forget Dashi: A simple dashi made from kombu and dried mushrooms is a foundational umami-rich stock in Japanese cooking that can be adapted for many dishes.

A Simple Umami-Boosting Seasoning

For a homemade all-purpose seasoning blend, combine powdered dried mushrooms, nutritional yeast, onion powder, and garlic powder. This mixture offers a savory, low-sodium flavor punch for roasted vegetables, popcorn, and more. Creating your own blends gives you complete control over the ingredients and sodium content.

Conclusion: Savoring Flavor Without the Additives

Replacing MSG doesn't mean sacrificing flavor. By using natural, umami-rich ingredients like dried mushrooms, nutritional yeast, miso, and tamari, you can achieve the same satisfying, savory depth in your cooking. These substitutes not only provide the desired flavor enhancement but also come with their own unique taste profiles, adding complexity and nuance to your dishes. The key is to experiment with different combinations to find the perfect umami balance for your specific recipe. Your taste buds will thank you for the delicious, wholesome upgrade.

Authoritative Source

For more information on monosodium glutamate and its safety, visit the U.S. Food and Drug Administration (FDA) website at https://www.fda.gov/food/food-additives-petitions/questions-and-answers-monosodium-glutamate-msg.

Frequently Asked Questions

No, nutritional yeast is a deactivated yeast that naturally contains glutamic acid, an amino acid, whereas MSG is a manufactured salt form of glutamic acid. They are not the same, but both can provide an umami flavor.

Yes, coconut aminos can be used as a soy-free and gluten-free alternative to soy sauce, and it offers a savory, slightly sweet umami flavor that can function as an MSG substitute.

For a gluten-free diet, tamari is an excellent choice. Other great options include nutritional yeast, dried mushrooms, seaweed (kombu), and tomato paste.

Yes, while they all add umami, each substitute has its own distinct flavor profile. For example, miso adds earthy saltiness, while mushrooms add a rich, woody flavor. You should choose the one that best complements your dish.

Hydrolyzed vegetable protein and yeast extract are different from MSG, but they do contain naturally occurring glutamates. For individuals seeking to avoid added glutamates, it is important to be aware of these ingredients.

You can reduce sodium by choosing low-sodium versions of fermented sauces, using less salty options like nutritional yeast, or by concentrating flavor with ingredients like dried mushrooms and tomato paste, which naturally contain less sodium than table salt.

When cooked down properly, anchovies will melt and distribute their flavor throughout the dish, providing a deep, savory background note without a strong fishy taste. A little goes a long way in adding complexity.

For a quick umami boost, simply add a splash of soy sauce or a spoonful of miso paste to soups and sauces, or sprinkle nutritional yeast over savory dishes. These are easy pantry staples that deliver immediate results.