Foods Containing MSG: Natural Sources and Added Forms

By Chef Liu Wei
Foods Containing MSG: Natural Sources and Added Forms
Foods that naturally contain high levels of glutamate (the compound in MSG) include tomatoes, Parmesan cheese, mushrooms, soy sauce, fish sauce, and seaweed. Many processed foods like snack chips, instant noodles, canned soups, and seasoning blends also contain added MSG. Despite common misconceptions, MSG is generally recognized as safe by major health authorities worldwide, with decades of research supporting its safety for the general population.

Curious about which foods contain MSG but tired of sensationalized claims? You've landed in the right place. This comprehensive guide cuts through the misinformation to deliver science-backed facts about monosodium glutamate in your food. Whether you're managing dietary restrictions, reading labels more carefully, or simply want to understand the reality behind this misunderstood flavor enhancer, you'll leave with practical knowledge you can use immediately.

Understanding MSG: Separating Science from Sensationalism

Monosodium glutamate (MSG) is simply the sodium salt of glutamic acid, a naturally occurring amino acid found throughout nature. Despite persistent myths, MSG isn't some mysterious chemical concoction—it's a purified form of a compound that exists abundantly in many whole foods.

Glutamate serves as one of our five basic tastes—umami—which translates to "pleasant savory taste" in Japanese. This fifth taste works alongside sweet, sour, salty, and bitter to create complex flavor profiles in food.

Year Key Development Scientific Consensus Shift
1908 Professor Kikunae Ikeda isolates glutamate from seaweed Umami identified as fifth basic taste
1968 "Chinese Restaurant Syndrome" letter published Unfounded connection between MSG and symptoms
1995 FDA classifies MSG as "generally recognized as safe" Official recognition of safety
2017 European Food Safety Authority confirms safe consumption levels Modern scientific consensus solidified

According to the U.S. Food and Drug Administration, MSG has been classified as "generally recognized as safe" since 1959. The European Food Safety Authority recently confirmed safe consumption levels at 30mg per kilogram of body weight per day—far above typical consumption levels.

Foods Naturally Rich in Glutamate

Before we discuss added MSG, it's crucial to understand that glutamate occurs naturally in many foods. In fact, some of the most umami-rich foods contain more glutamate naturally than foods with added MSG.

Fermented Foods

Fermentation dramatically increases free glutamate levels through enzymatic breakdown:

  • Soy sauce: Contains approximately 1,630mg/100g of free glutamate
  • Fish sauce: Ranges from 930-1,300mg/100g
  • Miso paste: Approximately 1,200mg/100g in aged varieties
  • Kimchi: Levels increase significantly during fermentation

Aged Cheeses

The aging process breaks down proteins into free glutamate:

  • Parmesan cheese: Contains about 1,200mg/100g—the highest of any natural food
  • Roquefort: Approximately 1,080mg/100g
  • Gouda: Around 790mg/100g in aged varieties
  • Cheddar: About 130mg/100g in mild varieties, increasing with age

Vegetables and Fungi

Certain plant-based foods naturally contain significant glutamate:

  • Tomatoes: Fresh tomatoes contain about 140mg/100g, while tomato paste has approximately 140-220mg/100g
  • Mushrooms: Shiitake mushrooms contain about 180mg/100g
  • Seaweed (kombu): Contains approximately 1,000mg/100g—this is where MSG was first isolated
  • Green peas: About 100mg/100g
Natural umami-rich foods containing glutamate

Common Processed Foods With Added MSG

While many whole foods contain natural glutamate, certain processed foods include added MSG as a flavor enhancer. Here's where you're most likely to encounter it:

Asian-Style Prepared Foods

Though often misunderstood, MSG use in authentic Asian cuisine is actually less common than many believe. However, it does appear in:

  • Instant ramen noodles (nearly all brands)
  • Bottled stir-fry sauces
  • Pre-made dumpling fillings
  • Certain brands of teriyaki sauce

Snack Foods

MSG enhances the savory flavor profile of many popular snacks:

  • Potato chips (particularly barbecue and sour cream flavors)
  • Pretzels and cheese crackers
  • Beef jerky and meat snacks
  • Flavored popcorn

Processed Meats and Canned Goods

MSG helps maintain flavor consistency in mass-produced items:

  • Canned soups and broths
  • Processed sausages and deli meats
  • Canned stews and chili
  • Seasoned rice mixes

How to Identify MSG on Food Labels

MSG can appear under various names on ingredient lists. Here's what to look for when examining food labels:

Direct MSG References

  • Monosodium glutamate
  • MSG
  • Sodium glutamate

Ingredients That Often Contain Hidden MSG

  • Hydrolyzed vegetable protein
  • Autolyzed yeast
  • Yeast extract
  • Glutamic acid
  • Soy extracts
  • Calcium caseinate
  • Sodium caseinate
  • Textured protein

According to the World Health Organization, food manufacturers must list MSG specifically when it's added as a separate ingredient. However, ingredients that naturally contain glutamate (like hydrolyzed proteins) don't require special labeling.

Making Informed Choices About MSG Consumption

For most people, MSG presents no health concerns. However, certain individuals may experience sensitivity:

Population MSG Sensitivity Risk Practical Guidance
General population Very low No restrictions needed; enjoy foods naturally containing glutamate
Asthma sufferers Moderate (small subset) Monitor personal reactions; may want to limit processed foods with added MSG
Migraine sufferers Low to moderate Some report triggers; consider keeping food diary to identify personal triggers
Infants Very low Natural glutamate in breast milk supports development; no need to avoid

Research published in the Journal of Food Science confirms that the human body processes natural and added glutamate identically. Your digestive system cannot distinguish between the glutamate in a tomato and that in a seasoning packet.

If you're concerned about MSG intake, focus on whole, minimally processed foods. You'll naturally reduce exposure to added MSG while benefiting from the naturally occurring glutamate in nutrient-dense foods.

Practical Tips for MSG Awareness

Here are actionable steps you can take today:

  • Read labels carefully: Look beyond just "MSG" to identify potential hidden sources
  • Cook from scratch: This gives you complete control over ingredients
  • Ask at restaurants: Many establishments will accommodate requests to prepare dishes without added MSG
  • Keep a food diary: If you suspect sensitivity, track what you eat and any symptoms
  • Focus on balance: Enjoy naturally umami-rich foods as part of a varied diet
Chef Liu Wei

Chef Liu Wei

A master of Chinese cuisine with special expertise in the regional spice traditions of Sichuan, Hunan, Yunnan, and Cantonese cooking. Chef Liu's culinary journey began in his family's restaurant in Chengdu, where he learned the complex art of balancing the 23 distinct flavors recognized in traditional Chinese gastronomy. His expertise in heat management techniques - from numbing Sichuan peppercorns to the slow-building heat of dried chilies - transforms how home cooks approach spicy cuisines. Chef Liu excels at explaining the philosophy behind Chinese five-spice and other traditional blends, highlighting their connection to traditional Chinese medicine and seasonal eating practices. His demonstrations of proper wok cooking techniques show how heat, timing, and spice application work together to create authentic flavors. Chef Liu's approachable teaching style makes the sophisticated spice traditions of China accessible to cooks of all backgrounds.