Understanding the Players: MSG vs. Salt
Both monosodium glutamate (MSG) and salt are used to enhance the flavor of food, but they are fundamentally different substances. Table salt, or sodium chloride (NaCl), provides a straightforward salty taste. Its chemical makeup consists of sodium and chloride ions. MSG, on the other hand, is the sodium salt of glutamic acid, an amino acid found naturally in many foods like tomatoes and cheese. MSG provides a savory, or umami, flavor, which intensifies the taste of food.
Commercial MSG is produced through a fermentation process, similar to making yogurt or wine, using starches like sugar cane or sugar beets. This process yields a white, crystalline powder that can be used as a seasoning. The glutamate in MSG is chemically identical to the glutamate found naturally in food proteins, and our bodies metabolize both in the same way.
The Sodium Story: A Key Difference
One of the most significant distinctions between the two is their sodium content. Excess sodium intake is a major contributor to high blood pressure, heart disease, and stroke. The average daily intake of sodium from salt far exceeds recommended levels for most people.
- Salt (Sodium Chloride): Contains about 40% sodium by weight.
- MSG (Monosodium Glutamate): Contains about 12% sodium by weight, approximately one-third the amount found in table salt.
This lower sodium content means that MSG can be used as a tool to reduce overall sodium in recipes without sacrificing taste. When MSG is used to replace some of the salt, it enhances the perception of saltiness through its umami flavor, allowing for a substantial reduction in total sodium. This strategy is particularly beneficial for individuals managing a low-sodium diet, such as those with high blood pressure.
The Health Impact of MSG and Salt
For decades, MSG has been unfairly demonized, primarily due to an anecdotal 1968 letter published in a medical journal suggesting a link between MSG and symptoms now called "MSG symptom complex" or MSC. However, multiple high-quality studies and reviews have failed to confirm that MSG triggers adverse reactions in most people. Major health organizations, including the FDA and the World Health Organization (WHO), classify MSG as "generally recognized as safe" (GRAS). The rare and mild symptoms reported by a very small, self-identified sensitive population occurred only with very high doses consumed on an empty stomach, an unlikely scenario in normal eating.
Conversely, the widespread and heavy consumption of table salt poses well-documented health risks. Excessive sodium intake increases fluid retention, which raises blood pressure and puts a strain on the heart and kidneys. This can lead to hardened arteries and cardiovascular problems over time. A study on mice even showed that sodium chloride intake led to significant kidney effects, while MSG consumption had far less impact. The scientific consensus is clear: the most significant health risk from either MSG or salt comes from excessive sodium, and most of this excess comes from salt, not MSG.
Why the Misconceptions Persist
The negative perception of MSG stems from a combination of flawed early studies, unsubstantiated anecdotal reports, and historical bias against Asian cuisine. In fact, food historians have linked the fear of MSG to xenophobia, a stereotype that has since been widely debunked. The myth persists, yet the greater public health threat of excessive salt consumption receives less dramatic media attention.
Furthermore, MSG is often found in highly processed, packaged foods, which are typically high in not only MSG but also fat, calories, and sodium. Consumers may attribute negative health effects to the MSG, when the broader unhealthiness of the ultra-processed product is the real issue.
Comparison: MSG vs. Salt
| Feature | Monosodium Glutamate (MSG) | Table Salt (Sodium Chloride) |
|---|---|---|
| Composition | Sodium salt of glutamic acid (amino acid) | Sodium chloride (sodium + chloride ions) |
| Taste Profile | Umami (savory) flavor enhancer | Salty taste |
| Sodium Content | ~12% sodium by weight | ~40% sodium by weight |
| Recommended Use | Used in small amounts to boost flavor | Used widely, often in larger quantities |
| Health Reputation | Historically controversial, now considered safe by experts | Recognized risk factor for high blood pressure and heart disease |
| Health Application | Potential tool for sodium reduction | A primary driver of excessive sodium intake |
| Naturally Found In | Tomatoes, cheese, mushrooms, seaweed | Seawater, rock deposits |
Making a Healthier Choice
When considering what is worse, MSG or salt, the evidence points overwhelmingly to excessive salt consumption as the greater public health concern for the vast majority of people. This is not a license to over-season with MSG, as it still contributes to sodium intake, but it reframes the long-held misconception.
For those aiming to reduce their overall sodium intake for better health, strategically using a small amount of MSG can be a flavorful alternative to dousing food in extra salt. It allows home cooks and food manufacturers alike to cut down on sodium by 25–40% without compromising taste. However, the most important takeaway is to focus on your total sodium consumption from all sources, regardless of whether it's from MSG or salt.
For balanced health, it is wise to limit processed foods, which are often high in both salt and MSG, and instead focus on preparing meals with whole ingredients. This approach allows you to control seasoning levels and reduce your reliance on industrial flavor enhancers. Using fresh herbs, spices, and naturally umami-rich ingredients can provide deep flavor without the sodium load of processed products.
Conclusion: The Final Verdict
In the debate of what's worse, MSG or salt, the scientific consensus is clear: excessive consumption of salt poses a far greater and more widespread health risk than MSG. While MSG was unjustly vilified for decades, current evidence confirms it is safe for most people when consumed in moderation. The fear surrounding MSG is largely based on anecdotal reports and flawed early research, and has been debunked by numerous high-quality studies. The true health concern lies with overall sodium intake, and salt is the primary culprit for most people's high consumption. By using MSG in place of some salt, individuals can reduce their sodium intake without sacrificing the savory flavors they enjoy. Focusing on total dietary sodium, rather than irrationally fearing MSG, is the more informed and healthier approach.
Note: For those interested in the scientific basis for MSG's safety, the U.S. Food and Drug Administration's official position provides a comprehensive overview.
Sources
- BBC Good Food. What is MSG and is it really bad for you? https://www.bbcgoodfood.com/health/healthy-food-guides/what-is-msg-and-is-it-really-bad-for-you
- Ajinomoto Group. What is MSG and How is it Made? https://www.ajinomoto.com/msg/what-is-msg-and-how-is-it-made
- U.S. Food and Drug Administration. Questions and Answers on Monosodium glutamate (MSG). https://www.fda.gov/food/food-additives-petitions/questions-and-answers-monosodium-glutamate-msg
- Food & Wine. Replacing Table Salt with MSG Could Help Reduce Your Sodium Intake. https://www.foodandwine.com/news/msg-study-table-salt-reduce-sodium-intake
