Which is bad, salt or MSG? Uncovering the Health Facts

December 23, 2025 •

3 min read

According to research published by Harvard Health, monosodium glutamate (MSG) contains only about one-third the amount of sodium as table salt. This fact challenges the common misconception that MSG is inherently worse for your health than salt, which has a far more significant impact on sodium intake.

Quick Summary

This article explores the health impacts of salt (sodium chloride) and monosodium glutamate (MSG) by comparing their sodium content, flavor profiles, and potential health risks. It debunks common myths surrounding MSG and highlights how its responsible use can help reduce overall sodium consumption, revealing that excessive salt intake is the more widespread public health concern for most individuals.

Key Points

MSG is safe: Despite persistent myths, major health bodies like the FDA classify MSG as "generally recognized as safe" (GRAS) for consumption for the vast majority of people.
Salt contains more sodium: Table salt is roughly 40% sodium, whereas MSG is only about 12%, meaning salt delivers a much higher sodium load per serving.
High sodium is the real risk: Chronic high intake of sodium from sources like table salt is a major risk factor for heart disease, stroke, and high blood pressure, a far more documented issue than MSG sensitivity.
MSG enhances umami flavor: MSG provides an umami taste, a savory flavor that can make food taste more complex and satisfying, allowing for less overall sodium to be used without sacrificing taste.
Use MSG for sodium reduction: As a culinary tool, using MSG in combination with salt can significantly reduce a recipe's total sodium content while maintaining a full flavor profile, benefiting those on low-sodium diets.
Context matters for processed foods: Many foods containing MSG, such as processed snacks and fast food, are also high in salt and fat. The health issue often lies with the overall nutritional profile of the food, not the MSG itself.
Naturally occurring glutamate is common: Glutamate, the key component of MSG, occurs naturally in many foods like tomatoes and cheese, and the body metabolizes it identically whether it's from a natural source or added as MSG.

The Sodium Showdown: Salt's Dominance

For decades, MSG has been unfairly demonized, blamed for a range of ailments from headaches to flushing, a phenomenon once dubbed "Chinese Restaurant Syndrome". However, extensive scientific research, including reviews by the FDA, has consistently failed to establish a direct link between MSG consumption in typical amounts and these reported symptoms for the vast majority of the population. The real, well-documented health concern for most people centers on excessive sodium intake, a problem primarily driven by the pervasive use of table salt (sodium chloride) in the global food supply.

Salt is composed of approximately 40% sodium, while MSG contains significantly less, around 12% sodium by weight. This critical difference means that for the same volume of seasoning, salt delivers more than three times the sodium load. When food manufacturers and home cooks seek to replicate a robust, savory flavor, they often rely heavily on salt. MSG, by contrast, is a flavor enhancer that boosts the natural umami taste of food, allowing for a substantial reduction in the total sodium required to achieve a satisfying flavor profile. This makes MSG a potent tool for reducing overall sodium in the diet, a key goal for public health organizations aiming to combat heart disease and high blood pressure.

The Health Implications of High Sodium

While MSG has received undue public scrutiny, the health effects of excessive sodium from salt are well-established and serious. Chronic high sodium intake is directly linked to hypertension (high blood pressure), a major risk factor for cardiovascular disease, stroke, and kidney disease. The typical Western diet, rich in processed and pre-packaged foods, is a significant source of this excess salt. The convenience foods that often contain MSG are also frequently high in salt, fat, and sugar, which is why experts recommend scrutinizing the entire ingredient list rather than singling out MSG.

Understanding MSG and Umami

MSG is simply the sodium salt of glutamic acid, an abundant, non-essential amino acid found naturally in many foods. Items like tomatoes, mushrooms, aged cheeses (like Parmesan), soy sauce, and seaweeds are all rich in natural glutamate. The body metabolizes glutamate from MSG in the same way it metabolizes natural glutamate from whole foods, with no difference in biological effect. The savory, brothy taste that glutamate imparts is known as umami, one of the five basic tastes. By tapping into the umami taste, a small amount of MSG can elevate the overall flavor of a dish, making it a valuable culinary ingredient.

Comparison Table: Salt vs. MSG


Feature	Salt (Sodium Chloride)	MSG (Monosodium Glutamate)
Chemical Composition	Sodium and Chloride	Sodium and Glutamic Acid
Sodium Content by Weight	~40%	~12%
Primary Flavor	Salty	Umami (savory), enhances existing flavors
Flavor Perception	A quick, intense salty burst that dissipates	A lingering, savory depth that lasts
Health Concerns	Excessive intake linked to hypertension, cardiovascular disease, and kidney damage	Considered safe for most; anecdotal reports of sensitivity in a very small percentage of the population
Use in Cooking	Used in larger quantities to add saltiness	Used in smaller quantities to enhance umami flavor and reduce overall sodium

Can MSG Help Reduce Sodium Intake?

For those advised to lower their sodium intake due to conditions like hypertension, MSG can be a strategic culinary tool. By partially replacing salt with a small amount of MSG, a cook can maintain or even improve a dish's flavor intensity while significantly lowering the overall sodium level. Studies have shown this can reduce sodium content by 20-40% without sacrificing palatability. This approach is far more beneficial than indiscriminately avoiding MSG, which is a safe and effective flavor enhancer in moderation.

Conclusion

In the long-running debate over which is worse, salt or MSG, the scientific consensus is clear: excessive salt consumption poses a far more significant and widespread health risk. While MSG has been unfairly maligned due to a combination of flawed early studies and xenophobia, it is recognized as safe by major health authorities like the FDA. The real health issue lies with the overall dietary sodium load, to which table salt is the primary contributor. Rather than fearing MSG, a better approach is to be mindful of total sodium intake from all sources and consider using MSG judiciously as a way to enhance flavor while keeping salt levels in check. For most people, a balanced and moderate use of both seasonings is the key to both health and great-tasting food. A helpful guideline for those with health concerns is always to consult a medical professional for personalized advice.

Frequently Asked Questions

No, extensive research by health authorities like the FDA and WHO has confirmed that MSG is safe for consumption in the moderate amounts typically found in food. Its bad reputation stems largely from anecdotal reports and debunked myths.

While some people report sensitivity, high-quality, double-blind studies have not been able to prove a direct link between MSG consumption and symptoms like headaches or flushing for most individuals. These reactions, if they occur, are infrequent and typically associated with very large doses.

MSG contains approximately 12% sodium by weight, which is about one-third the amount found in table salt, which is roughly 40% sodium. This means that MSG can be used to add flavor with a lower sodium impact.

Yes, using MSG to partially replace salt can be a great strategy to reduce overall sodium intake. Because MSG enhances umami flavor, you can use less salt and still achieve a delicious, savory taste.

No, your body cannot distinguish between glutamate from natural sources like tomatoes, cheese, or mushrooms and the glutamate added as MSG. It is metabolized in the exact same way.

Excessive salt intake from sources like table salt and processed foods is a proven risk factor for hypertension and heart disease. Since MSG is typically used in much smaller quantities and has a lower sodium content, it presents less of a dietary sodium challenge than salt.

While MSG itself is safe, many packaged foods containing it are also high in sodium, fat, and sugar. The best approach is to check the overall nutrition label and focus on reducing your total intake of processed foods, regardless of whether they contain added MSG.