What Plants Are High in MSG (Natural Glutamate)?

December 1, 2025 •

2 min read

Over 50% of the amino acids in human breast milk are free glutamates, indicating our natural familiarity with this savory taste from birth. While synthetic MSG is widely known, many delicious and common plants are high in MSG's primary component, glutamate, which gives food its signature umami flavor.

Quick Summary

This guide covers the top plant-based sources of naturally occurring glutamate, the compound responsible for umami flavor. It highlights specific vegetables, fungi, and seaweeds, explaining how to incorporate them into cooking to enhance savory tastes.

Key Points

Natural Glutamate: Many plants contain high levels of naturally occurring glutamate, the molecule responsible for the savory umami taste, and this is not the same as added MSG.
Dried Shiitake Mushrooms: Drying shiitake mushrooms dramatically concentrates their glutamate content, making them one of the most potent plant-based sources of umami.
Seaweeds: Kombu (dried kelp) is rich in glutamate and used to make dashi stock, a foundational element of Japanese cuisine's umami flavor.
Ripened Tomatoes: The riper and more concentrated the tomato product, such as paste or sun-dried tomatoes, the higher its umami-providing glutamate level.
Fermented Foods: Fermentation breaks down proteins and releases free glutamate, making soy sauce and miso powerful umami enhancers.
Synergy: Combining different umami-rich ingredients, like mushrooms (guanylate) and kombu (glutamate), can create a more intense and complex savory flavor.
Healthier Flavor: Using natural plant-based umami sources can help reduce the need for excess salt while still creating rich, satisfying meals.

Understanding Natural Glutamate vs. Added MSG

Monosodium glutamate (MSG) is the sodium salt of glutamic acid, an amino acid found naturally in protein-rich foods. Naturally occurring glutamate in whole foods like plants is typically bound within protein molecules and released slowly, while added MSG is free glutamate. Regardless of the source, your body processes both forms in the same way. The umami taste enhances palatability and can help reduce the need for excess salt.

Top Plants High in Natural Glutamate

Numerous plants and plant-derived products are excellent sources of natural glutamate, providing rich, savory umami flavor. Here are some key examples:

Dried Shiitake Mushrooms: Drying significantly concentrates glutamate, making them a powerful umami booster.
Seaweeds (Kombu and Nori): Kombu is a potent source used for dashi stock, while nori contains multiple umami compounds.
Ripe Tomatoes: Glutamate increases with ripeness. Sun-dried tomatoes are highly concentrated.
Green Tea: Japanese green teas like Gyokuro contain glutamate and theanine.
Fermented Soy Products: Miso and soy sauce develop substantial umami through fermentation.
Other Vegetables: Sweet corn, broccoli, green peas, potatoes, and garlic also contain natural glutamate.

Synergistic Umami: Combining Plant-Based Ingredients

Combining different umami-rich ingredients amplifies flavor. While glutamate is primary, compounds like guanylate (in mushrooms) and inosinate (in meat) also contribute. Combining glutamate-rich plants like tomatoes and seaweed with guanylate-rich dried shiitake mushrooms creates a stronger, more complex umami profile.

Incorporating Natural Umami into Your Cooking

Using plants high in natural glutamate adds depth to cooking without artificial additives:

Dashi Stock: Soak kombu in water for a flavorful base.
Umami Powder: Grind dried shiitake, kombu, etc., for seasoning.
Tomato Paste: Add to sauces for a savory boost.
Miso and Soy Sauce: Use in dressings or to season dishes.

Comparison of Plant-Based Umami Sources


Umami Source	Key Umami Compound(s)	Preparation Method(s)	Umami Intensity	Notes
Dried Shiitake Mushrooms	Glutamate, Guanylate	Soaking, Grinding into powder	Very High	Excellent for enhancing soups and sauces.
Kombu (Dried Kelp)	Glutamate	Soaking for dashi	Very High	Base for Japanese stock, adds a clean umami flavor.
Ripe Tomatoes	Glutamate	Eaten fresh, cooked into paste	High (especially when concentrated)	The riper, the more glutamate. Concentrated forms are strongest.
Fermented Soy Products	Glutamate	Miso paste, Soy sauce	High	Complex umami flavor from fermentation.
Broccoli	Glutamate	Cooked	Low to Moderate	Milder umami, works well in combination with other ingredients.
Green Peas	Glutamate	Cooked	Moderate	Adds a subtle savory sweetness.

Conclusion

For enhanced flavor in plant-based meals, natural umami from plants is invaluable. Knowing which plants are high in natural glutamate allows for creation of delicious, satisfying dishes. Plant sources like dried shiitake, ripe tomatoes, and fermented soy offer natural flavor enhancers. {Link: Impossible Foods impossiblefoods.com/gb-en/blog/glutamates-natural-and-safe}

Frequently Asked Questions

MSG is the sodium salt of glutamate, which occurs naturally in many foods. Plant-based examples include ripe tomatoes, mushrooms, kombu seaweed, and fermented soy products like soy sauce and miso.

Your body processes the glutamate from natural sources and added MSG in the same way. The main difference is that natural glutamate is bound within proteins and released more slowly, while added MSG is free glutamate and absorbed more rapidly.

Drying shiitake mushrooms significantly increases their concentration of both glutamate and guanylate, a compound that synergizes with glutamate to boost umami taste.

Glutamate is an amino acid that functions as a neurotransmitter and provides the umami taste. Glutamine is another amino acid, mostly stored in muscles, that is used by the body to produce glutamate, but serves different functions.

Yes, a plant-based diet can provide plenty of umami. By utilizing ingredients like dried mushrooms, seaweed, tomatoes, and fermented foods such as miso and soy sauce, you can create a wide range of savory and delicious dishes.

Not all mushrooms have the same amount of glutamate. While most have some, dried shiitake mushrooms are significantly higher in glutamate compared to common button mushrooms.

Kombu, or dried kelp, is one of the best sources of natural glutamate and is specifically known for its role in making dashi, a clear Japanese stock prized for its clean umami flavor.