Understanding MSG and Natural Glutamates
Monosodium glutamate, or MSG, is simply the sodium salt of glutamic acid, an abundant amino acid in both our bodies and the natural world. The compound responsible for the delicious, savory 'umami' flavor is free glutamate, which becomes more available as foods ripen, ferment, or age. While synthetic MSG is created through fermentation of starches and sugars, the glutamate found in natural foods is chemically identical and processed the same way by the body. The key difference is that added MSG must be labeled as such, while naturally occurring glutamate in ingredients does not require a specific label.
Cheeses and Dairy
Aging is a crucial process for developing flavor, and it dramatically increases the free glutamate content in cheese. The longer a cheese is aged, the higher its umami concentration becomes.
- Parmesan Cheese: One of the highest natural sources of glutamate, containing up to 1,680 milligrams per 100 grams. The distinct savory flavor of aged Parmesan is almost entirely due to this high glutamate level.
- Roquefort Cheese: This blue cheese also boasts a very high glutamate content, with around 1,280 milligrams per 100 grams.
- Cheddar Cheese: While less concentrated than Parmesan, aged cheddar still provides a noticeable umami boost, with roughly 182 milligrams per 100 grams.
- Human Breast Milk: Interestingly, human breast milk contains naturally occurring glutamate, indicating that we are introduced to the umami taste from a very early age.
Vegetables and Fruits
Certain plant-based foods, especially when ripe or dried, are loaded with free glutamate, making them essential for adding savory depth to vegetarian dishes.
- Tomatoes: Ripe, juicy tomatoes contain significant amounts of glutamate, with levels increasing as they mature. A cooked and concentrated product like tomato paste will have an even higher concentration. Fresh tomatoes can contain up to 250 mg of glutamate per 100g.
- Mushrooms: A fantastic source of natural glutamate, with the concentration varying by type and preparation. Dried shiitake mushrooms are particularly potent, containing around 1,060 milligrams per 100 grams. Portobello mushrooms also contain higher levels of glutamate than common white button mushrooms.
- Peas and Corn: These common vegetables also contribute to the umami profile of a meal. Peas contain around 200 mg per 100g, while sweetcorn and potatoes typically contain between 70–110 mg per 100g.
Fermented and Cured Products
Fermentation and curing are ancient techniques that break down proteins, releasing free glutamates and intensifying the savory flavor.
- Soy Sauce: A classic umami powerhouse, with glutamate levels ranging from 400 to 1,700 milligrams per 100 grams, depending on the fermentation and type.
- Fish Sauce: Another Asian staple, fish sauce is rich in umami, containing between 727 and 1,383 milligrams per 100 grams.
- Miso: This traditional Japanese seasoning paste, made from fermented soybeans, contains glutamate concentrations of 200–700 milligrams per 100 grams.
- Cured Meats: Aging cured ham increases its glutamate content significantly, with cured ham containing 337 mg per 100g compared to fresh pork's 10 mg.
- Marmite/Vegemite: These yeast extracts are famously high in glutamate, with Marmite containing nearly 2,000 mg per 100g.
Seafood and Meats
Seafood and meats contain bound glutamate in their proteins, which is released during cooking or processing. Some, like anchovies, are particularly rich in free glutamate.
- Anchovies: This small fish packs a big umami punch, containing about 630 milligrams of glutamate per 100 grams.
- Sardines: Canned sardines often have naturally occurring glutamic acid from both the fish and any added tomato sauce.
- Other Seafood: Shellfish like clams, oysters, and scallops also contain moderate levels of glutamate.
Comparison Table: Free Glutamate Content (per 100g)
| Food Source | Free Glutamate (mg) |
|---|---|
| Parmesan Cheese | ~1680 |
| Soy Sauce | 400–1700 |
| Dried Shiitake Mushrooms | ~1060 |
| Fish Sauce | 727–1383 |
| Roquefort Cheese | ~1280 |
| Cured Ham | ~340 |
| Anchovies | ~630 |
| Tomatoes (Ripe) | 140–250 |
Cooking with Natural Umami
Chefs have long utilized these ingredients to create complex, savory flavor profiles. Instead of relying on MSG from a shaker, you can add umami depth naturally by incorporating these foods into your cooking. Consider using tomato paste to deepen a stew, adding a splash of soy sauce to vegetables, or finishing a pasta dish with a generous grating of aged Parmesan. A foundational umami broth can be made using ingredients like seaweed (kombu) and dried mushrooms, a technique central to Japanese cuisine for centuries.
Conclusion: The Ubiquity of Umami
Monosodium glutamate, and more specifically the glutamate it contains, is not a mysterious chemical to be avoided, but a natural and fundamental component of flavor found in countless delicious foods. From the savory depth of aged cheese to the concentrated richness of a ripe tomato, we have been enjoying natural MSG for millennia. The human body does not differentiate between the glutamate from a mushroom and that added as a seasoning. By understanding which natural foods contain MSG, home cooks can intentionally build layers of umami flavor to create more satisfying and complex meals. Embracing these savory ingredients is a celebration of one of our fundamental tastes and a cornerstone of great cooking worldwide. For more information on food additives, you can visit the U.S. Food and Drug Administration's website.
Visit the FDA website for more information on food additives
