What products naturally contain MSG? An Umami Deep Dive

October 17, 2025 •

4 min read

Monosodium glutamate (MSG) is the sodium salt of glutamic acid, an amino acid that occurs naturally in nearly all foods, including meat, fish, and vegetables. While often associated with processed foods and restaurant fare, MSG is responsible for the umami, or savory, taste found in a wide variety of whole food ingredients. Understanding what products naturally contain MSG can help you appreciate the depth of flavor in many of your favorite dishes and cook with natural umami boosters.

Quick Summary

This article explores foods that naturally contain monosodium glutamate (MSG), the source of the fifth basic taste, umami. It details categories like cheeses, meats, vegetables, and fermented foods that are rich in naturally-occurring glutamate. The piece also compares natural and added MSG, provides a comparative table, and addresses common questions about dietary glutamate and flavor enhancement.

Key Points

Naturally Occurring Glutamate: Glutamate, the key component of MSG, is an amino acid naturally present in many foods, not just an artificial additive.
Umami Flavor: The savory, meaty taste known as umami is triggered by free glutamate, which increases in food through ripening, aging, and fermentation.
Diverse Food Sources: Many whole foods, including aged cheese, tomatoes, mushrooms, cured meats, and seaweed, are rich natural sources of MSG.
Identical Metabolism: The human body cannot distinguish between naturally occurring and added glutamate, metabolizing both in the same way.
Health Safety: Major health organizations like the FDA and WHO consider MSG to be safe for consumption by the general population in normal dietary amounts.
Sodium Reduction: Using MSG as a seasoning can help reduce overall sodium intake in home-cooked meals, as it contains significantly less sodium than table salt.
Misconception Origin: The negative perception of MSG stems from poorly designed early studies and has been linked to historical anti-Asian sentiment.

Monosodium glutamate (MSG) is frequently misunderstood, often confused with the synthetic additive rather than the naturally occurring amino acid, glutamate, that it’s derived from. L-glutamic acid is one of the most common amino acids in nature and is a fundamental building block of protein. When proteins break down through processes like fermentation, ripening, or cooking, they release free glutamate, which activates our umami taste receptors.

Natural Sources of Umami: The Role of Glutamate in Whole Foods

Many staple foods in global cuisines are celebrated for their rich, savory flavor, which is a direct result of their high levels of free glutamate. Some of the most potent natural sources of MSG include:

Aged Cheeses: Hard, aged cheeses like Parmesan contain some of the highest concentrations of naturally occurring free glutamate. As the cheese matures, its proteins break down, increasing the amount of free glutamate and intensifying its umami taste.
Tomatoes: The ripe, red fruit is a classic example of natural umami. The concentration of free glutamate increases significantly as a tomato ripens, which is why a rich tomato sauce offers such a savory depth of flavor.
Mushrooms: A wide variety of mushrooms, particularly dried shiitake, are prized for their intense umami flavor. Drying and rehydrating mushrooms further concentrates their glutamate content, making them a popular vegetarian umami ingredient.
Cured Meats and Seafood: Cured and fermented animal products, like prosciutto, anchovies, and cured ham, undergo protein breakdown during aging, which boosts their free glutamate levels. This process is key to their complex flavor profile.
Seaweed (Kombu): The discovery of umami itself was linked to kombu, a type of edible seaweed used to make the Japanese broth, dashi. This ingredient is a cornerstone of Japanese cuisine due to its high natural glutamate content.
Fermented Soy Products: Foods like soy sauce, miso, and fermented soybeans (natto) are created through a fermentation process that liberates glutamate from protein. These ingredients are foundational to many Asian cuisines for building savory flavor.

Unlocking Umami in Your Home Cooking

Incorporating these glutamate-rich foods into your daily meals is a simple way to elevate flavor without relying on processed additives. Here are some strategies:

Enhance Soups and Sauces: Add a Parmesan rind to a simmering tomato sauce or stock. This imparts a subtle, savory quality without overpowering other flavors.
Roast Vegetables: Roasting mushrooms, tomatoes, and broccoli can intensify their natural umami. The browning process and concentration of flavors bring out a rich, savory character.
Build Broths: Use kombu and shiitake mushrooms to create a vegetarian dashi broth. Combine this with glutamate-rich ingredients like onions and carrots for a powerful flavor base.
Season Creatively: A dash of soy sauce or miso paste can add a burst of umami to dressings, marinades, and stir-fries. A little goes a long way due to the high free glutamate concentration.

Natural vs. Added MSG: A Nutritional Comparison

There is no chemical difference between the glutamate found naturally in food and the glutamate in MSG. The human body metabolizes both in the same way. The primary distinction lies in how they are presented and perceived. The MSG additive is an isolated salt, while natural glutamate comes packaged within a complex matrix of other nutrients in whole foods. This nutritional context and concentration can affect absorption and overall dietary impact.

Comparison of Glutamate Sources


Feature	Naturally Occurring Glutamate	Added MSG
Source	Whole foods (tomatoes, cheese, mushrooms, meat, etc.)	Fermented carbohydrates (sugar beets, sugarcane, etc.)
Composition	Part of a complex nutrient matrix of proteins, carbohydrates, and fats	Isolated sodium salt of glutamic acid
Absorption Rate	Slower, as it's bound within the food's protein structure	Faster, as it's in a free, readily-absorbed form
Concentration	Varies widely depending on the food's ripeness, age, and preparation	Consistent and controlled in processed foods, typically used in small amounts
Sensory Experience	Contributes to a rich, integrated flavor profile alongside other tastes	Enhances and intensifies existing savory flavors, creating a more pronounced umami effect

The Safety and Perception of MSG

Despite decades of scientific research affirming the safety of MSG, misconceptions persist. Regulatory bodies worldwide, including the U.S. Food and Drug Administration (FDA) and the World Health Organization (WHO), classify MSG as "Generally Recognized As Safe" (GRAS). The historical fear surrounding MSG, often termed "Chinese Restaurant Syndrome," has been debunked and linked to anecdotal evidence rather than scientific fact. In fact, the International Headache Society removed MSG from its list of headache triggers in 2018 due to a lack of evidence.

It is true that some individuals may experience mild, temporary reactions to very large quantities of free glutamate consumed without other foods. However, the typical dietary intake of added MSG is a fraction of the amount found naturally in a typical meal. The key takeaway is to focus on whole foods and be mindful of total sodium intake, rather than singling out MSG. Adding a little MSG to home-cooked meals can actually help reduce overall sodium content while maintaining palatability, as MSG contains only one-third the sodium of table salt.

Conclusion

MSG is not a foreign, unnatural chemical, but rather a concentrated form of the same compound—glutamate—that provides the savory umami flavor in many delicious whole foods. From aged Parmesan cheese to ripened tomatoes and hearty mushrooms, our diets are naturally rich in MSG. Understanding these natural sources demystifies MSG and allows you to use your kitchen to its full umami-boosting potential. By focusing on incorporating natural, whole-food sources of umami, you can enhance the flavor of your cooking and reduce reliance on highly processed options. As with any ingredient, moderation and context are key. Enjoying the rich taste of naturally glutamate-rich foods is simply part of a healthy, balanced diet. For further information on the nutritional aspects of MSG and dietary glutamate, consult the NIH's Glutamate: A Safe Nutrient, Not Just a Simple Additive.

Frequently Asked Questions

The glutamate molecule is chemically identical whether it occurs naturally in foods like cheese and tomatoes or is added as the seasoning MSG. The main difference is that natural glutamate is bound within the protein matrix of whole foods, while added MSG is an isolated sodium salt.

Hard, aged cheeses like Parmesan and Roquefort contain some of the highest concentrations of naturally occurring glutamate. The aging and ripening process breaks down proteins, releasing free glutamate and intensifying the umami flavor.

Yes, mushrooms, especially dried shiitake, are a potent source of natural umami due to their high glutamate content. They can be used as a natural flavor enhancer in many dishes, particularly soups, broths, and sauces.

Absolutely. Fermentation is a process that breaks down proteins, releasing free glutamate and increasing the umami flavor. Examples include soy sauce, miso, and fermented bean paste.

From a biological perspective, there is no evidence that the glutamate from natural sources is safer than added MSG, as the body processes both the same way. The safety of MSG, in typical dietary amounts, has been affirmed by numerous health authorities.

Yes, ripeness is a key factor. The riper a fruit or vegetable, such as a tomato, the more free glutamate it will contain. This is why fully ripened produce has a more complex and savory flavor profile.

You can naturally enhance umami by combining glutamate-rich ingredients. For example, cooking tomatoes (high in glutamate) with mushrooms (rich in another umami compound, guanylate) creates a synergistic effect that boosts flavor significantly. Other methods include using aged Parmesan rinds in stocks or adding a splash of soy sauce to dishes.