What Vegetables Have Glutamate? Your Guide to Umami-Rich Greens

January 11, 2026 •

3 min read

Umami, the fifth basic taste, is responsible for a pleasant savory flavor and is triggered by the amino acid glutamate. Many may wonder what vegetables have glutamate and how to harness this natural flavor enhancer to create richer, more satisfying vegetarian meals.

Quick Summary

Tomatoes, mushrooms, broccoli, and peas are standout vegetables rich in natural glutamate, the compound behind the savory umami flavor. Ripening, drying, and certain cooking techniques like roasting and fermentation significantly enhance glutamate levels. Using these ingredients strategically can deepen the flavor of plant-based dishes without animal products.

Key Points

Tomatoes and Mushrooms: These two are among the most potent vegetable sources of natural glutamate, especially when ripe or dried.
Drying Concentrates Flavor: Drying vegetables like tomatoes and mushrooms significantly increases their glutamate content, intensifying umami taste.
Cooking Matters: Roasting, slow cooking, and caramelization all help to release and develop the umami flavor in vegetables such as onions and garlic.
Fermentation Releases Glutamate: Fermented soy products like miso and soy sauce, and fermented vegetables like kimchi, are excellent sources of free glutamate.
Layering is Key: Combining multiple umami-rich vegetables and fermented products creates a deeper, more complex savory flavor profile in vegetarian dishes.
Everyday Veggies: Common vegetables like broccoli, peas, corn, and potatoes also contribute valuable, though more subtle, amounts of glutamate to meals.

What Exactly is Glutamate?

Glutamate is a common amino acid found in most protein-containing foods. When in its free form, it's responsible for the savory umami taste. While naturally occurring glutamate and added monosodium glutamate (MSG) are chemically the same once digested, focusing on whole-food sources allows for enhancing flavor naturally. The concentration of free glutamate dictates the intensity of the umami taste.

The Highest Glutamate Vegetables

Certain vegetables are particularly rich in free glutamate, making them excellent for building savory flavors. Tomatoes and mushrooms are prime examples.

Tomatoes: A Ripe Source of Umami

Tomatoes gain savory flavor as they ripen. Ripe red tomatoes have more free glutamate than underripe ones. Processing further concentrates glutamate:

Sun-dried tomatoes: Contain significantly more glutamate (650-1140 mg per 100g) than fresh tomatoes (around 246 mg per 100g).
Tomato paste: Also offers a strong umami contribution.

Mushrooms: Umami Powerhouses

Mushrooms also provide natural glutamate, with levels varying by type and preparation.

Dried Shiitake: These are exceptionally high in glutamate, containing about 1,060 mg per 100g when dried, as drying concentrates flavors and creates new umami compounds.
Button Mushrooms: Contain a moderate amount of glutamate, estimated at around 180 mg per 100g.

Other Notable Vegetables with Glutamate

Beyond tomatoes and high-glutamate mushrooms, other common vegetables contribute to umami.

Broccoli: Contains around 176 mg of glutamate per 100g.
Green Peas: Provide about 106 mg of glutamate per 100g.
Spinach: Another good source of moderate glutamate levels.
Sweet Corn and Potatoes: Contain lower amounts (around 100 mg per 100g) but still add to flavor depth.
Onions, Garlic, and Leeks: These aromatics, especially when cooked slowly, develop rich umami flavors crucial for many dishes.

Techniques to Maximize Umami in Your Cooking

Cooking methods can enhance the umami taste by increasing glutamate concentration.

Caramelization: Sautéing or roasting develops savory flavors.
Drying: Concentrates glutamate, leading to more intense flavor.
Fermentation: Breaks down proteins, releasing free glutamate in foods like miso and kimchi.
Slow Cooking: Deepens and develops complex umami notes.

Comparison of Glutamate Content in Select Vegetables

Below is a comparison of approximate free glutamate content per 100 grams for various vegetables and products:


Vegetable/Product	Free Glutamate (mg/100g)	Notes
Dried Shiitake Mushrooms	1060	Concentrated umami
Dried Tomatoes	650–1140	Highly concentrated flavor
Fresh Tomatoes	246	Peak ripeness matters
Mushrooms (fresh)	180	Common button mushrooms
Broccoli	176	Good source of savory notes
Green Peas	106	Moderate but noticeable umami
Corn	106	Sweet and savory combination
Potatoes	102	A building block for flavor
Chinese (Napa) Cabbage	100	Often used in fermented kimchi

Layering Umami for Rich Vegetarian Meals

Creating savory vegetarian dishes often involves combining multiple umami sources. A tomato sauce can be enhanced with sautéed mushrooms, miso paste, and nutritional yeast. This layering creates a synergistic effect that boosts overall flavor. A savory vegetable broth can be made using dried kombu, onions, carrots, and dried shiitake mushrooms. This broth provides a deep base for soups and stews. Adding aged balsamic vinegar or tomato paste can also add complexity.

For additional insights into building umami in vegan cuisine, resources like the Vegan Academy Umami Guide offer helpful tips. Vegan Academy Umami Guide

Conclusion

Many common vegetables contain natural glutamate, contributing to the savory umami taste. Selecting glutamate-rich vegetables like ripe tomatoes, dried shiitake mushrooms, broccoli, and peas, and employing techniques like drying, roasting, and fermentation can significantly enhance flavor. Understanding how to concentrate and layer these ingredients allows for the creation of deeply satisfying vegetarian meals.

Frequently Asked Questions

Glutamate is an amino acid found in many foods. In its free form, it activates taste receptors, producing the savory umami taste.

Yes, the body processes glutamate from MSG and natural sources identically. They are chemically the same once consumed.

Most vegetables contain some glutamate. However, the concentration of free glutamate, which imparts umami, varies widely.

Drying removes water, concentrating the glutamate. Dried shiitakes, for example, have much higher glutamate and stronger umami than fresh ones.

Use ingredients naturally high in glutamate like tomatoes, mushrooms, and nutritional yeast. Cooking methods such as roasting or using fermented products like miso also enhance umami.

Yes, ripening increases free glutamate content. A ripe red tomato has more glutamate than an underripe one.

Many fermented foods, like miso and kimchi, are made from vegetables and are high in glutamate. Fermentation releases free amino acids, including glutamate.