MSG, or monosodium glutamate, is a flavor enhancer commonly used in various cuisines, especially in processed and restaurant foods. Though often associated with Chinese food, MSG is widely used to enhance savory or umami flavors in canned goods, sauces, soups, and deli meats.
What Is MSG?
MSG is a combination of sodium and L-glutamic acid, a naturally occurring amino acid found in umami-rich foods such as tomatoes, anchovies, mushrooms, and Parmesan cheese. It was first produced in 1908 by a Japanese chemist, Kikunae Ikeda, who extracted glutamate from seaweed. Today, MSG is manufactured by fermenting starch, sugar cane, or molasses into an odorless white powder.
Why Is MSG Added to Foods?
MSG doesn’t have a flavor on its own but intensifies umami, the savory taste found in broths, sauces, and meats. It helps give dishes a deeper, richer taste, which is why it’s a popular additive among chefs. Although the FDA considers MSG “generally recognized as safe,” foods containing MSG are required to list it on their ingredient panels.
Common Foods That Contain MSG
While MSG is often linked to Chinese food, it is present in many processed and packaged foods, including:
- Fast food
- Hot dogs and lunch meats
- Condiments like ketchup, salad dressings, and barbecue sauce
- Instant noodles
- Frozen pizzas
- Packaged seasoning blends
Is MSG Bad for You?
The FDA asked the Federation of American Societies for Experimental Biology (FASEB) to study MSG’s safety, and the conclusion was that MSG is safe to consume. Adverse effects, known as “MSG symptom complex,” are typically mild (e.g., headache, nausea) and occur when consumed in large amounts (more than 3 grams) without food. For most people, MSG is not harmful.
Who Is More Sensitive to MSG?
A very small portion of the population (less than 1%) may experience symptoms like headaches, flushing, or fatigue after consuming foods with MSG. These symptoms generally appear within two hours of eating and are usually short-lived.
Why Consider Limiting MSG?
While MSG itself is not inherently harmful, foods that contain it are often highly processed and laden with unhealthy ingredients, such as high levels of sodium and fats. Reducing your intake of MSG-containing foods can help you avoid overly processed items, and encourage healthier, whole-food options.
How Much Sodium Is in MSG?
Despite its name, MSG has significantly less sodium than regular table salt. MSG contains 12.28 grams of sodium per 100 grams, compared to 39.34 grams/100 grams for table salt. If you substitute MSG for salt in cooking, you could reduce sodium content by about 37% while still preserving flavor.
Bottom Line
MSG, when consumed in small amounts as part of a balanced diet, is unlikely to have negative effects unless you’re part of the small group sensitive to it. However, since MSG is often found in processed and unhealthy foods, limiting its consumption may be beneficial for overall health.
