No, MSG Isn't Necessary, But I Recommend It Anyways

Here's how to get started if you're an MSG newbie

It’s true…MSG is not necessary.

But monosodium glutamate is pure umami, meaning it’s unique among spices and seasonings for its ability to enhance the flavor of just about anything you put it on or in. So while not totally necessary to create a great-tasting meal from scratch, it can certainly turn up the dial on flavor and satisfaction.

I’ve been talking about MSG online for years at this point. So I’ve seen more than my fair share of comments and opinions, ranging from pleasant surprise to wildly inappropriate racist remarks against Asian ethnicities to which I don’t belong (I’m Korean American, for the record).

Comments like this one from Pinterest are some of the most interesting to me. Talk about a mixed message…I mean, taste is super subjective, so who am I to doubt this family loved the MSG-less version of my recipe? But it’s always ironic to me that someone will report back about a “delicious” recipe to say they didn’t include the MSG.

I have never gotten a comment or reply from anyone letting me know they skipped the parsley. Just sayin’…

I don't get paid to argue with strangers on the internet, so if you prefer to avoid it for any reason, you certainly don't have to eat it. It's not a necessary nutrient.

But in the spirit of helping you get a little extra umami in your life, let’s talk about how you can cook with MSG to bring out maximum flavor — if you want to. You get to be the judge as to whether or not it’s worth it. But these three simple methods are so easy and fool-proof, I think they’re worth a try.

What Is Monosodium Glutamate?

Monosodium glutamate is simply one sodium ("mono") attached to a single glutamate molecule.

Let’s break it down: mah-no-so-dee-um glue-tah-mate.

See? Easy. You’re a pro, already better with pronunciation than our new Secretary of the HHS.

Glutamate is an amino acid, but although MSG has a glutamate present, it's not a whole protein. It's a relatively simple molecular structure, chemically speaking. And because there’s no protein involved, there’s no way it can cause an immune-mediated allergic reaction. More on that in a second. Our bodies make glutamate on their own, and both glutamate and sodium molecules are in the everyday foods we eat. The lengthy list of natural and added sources of MSG includes tomatoes, mushrooms, parmesan cheese, and salty/savory packaged snack foods (like Doritos and Pringles) to name a few.

It's a crystallized white powder that looks quite similar to salt or granulated sugar, fermented from sugar beets or sugar cane. You can find it in Asian grocery stores, usually Ajinomoto brand, or online. And in recent years, I've started seeing it more often in regular grocery stores.

What Does MSG Taste Like?

MSG is pure umami flavor. Umami is the fifth basic taste, along with salty, sweet, bitter, and sour.

Umami is best described as savory flavor, but it's rarely eaten on its own. Just like you probably wouldn't scoop up plain table salt, no one is gulping down spoonfuls of plain MSG.

Is MSG Safe to Eat?

Yes!

Eating MSG will not lead to serious or long-term health issues and there's no high-quality clinical evidence to suggest it's harmful to your health at the doses you'd typically eat in food. The United States FDA (Food and Drug Administration) and the FAO/WHO Joint Expert Committee on Food Additives (JECFA) have both said MSG is fine to eat. And although some people experience sensitivity symptoms at very high doses (3 grams or more at once), most people don’t consume enough MSG to worry about it.

That’s roughly the amount in 1/2 a teaspoon. And that’s an amount you might use for an entire recipe. You’d have to eat a LOT of food with a LOT of added MSG, which is just not realistic for the way the vast majority of people are eating or cooking.

I field tons of questions about the safety and science of MSG. And I’m always happy to share the facts and alleviate some food anxiety, but what I really love talking about is the cooking part. It absolutely makes my day when someone expresses interest or openness to cooking with MSG, so if that sounds like you, keep reading!

Cooking with MSG: Getting Started

Let’s demystify this seemingly “mysterious” ingredient with a few VERY simple ways to use it at home. No fancy culinary tricks here, just some approachable, low-effort ideas you can start ASAP.

MSG in Seasoning Blends

First up: Try mixing MSG into a seasoning blend or spice mix.

I love using my All-Purpose MSG Seasoning Blend as an example. It features garlic and onion flavors plus a few types of pepper. And it truly is an all-purpose workhorse in our kitchen. We use it in many recipes, including my Great Northern Bean Soup with Barley, Kielbasa Sheet Pan Dinner, and just about anything with scrambled eggs.

If you have a favorite spice or seasoning, use my Seasoning Blend recipe as a base and adjust the ratios or ingredients to your liking. Or, take an existing spice mix (maybe store-bought for convenience) and add a few tablespoons of MSG.

Remember: If your goal is a 100% sodium-free blend, this is probably not the move for you. Even though MSG contains about 2/3 less sodium compared to regular table salt, there is still sodium to account for. It's a significant reduction but if you're aiming for a totally sodium-free seasoning (AKA, Mrs. Dash or similar), don’t use any added MSG in your blend.

MSG as a Flavor Enhancer

Basically, adding a sprinkle of MSG makes everything taste better.

Savory dishes benefit the most, but it can also enhance or balance the flavor of sour foods, bitter foods, or salty foods. There are even some unique uses for combining MSG with sweet flavors, like chocolate brownies or vanilla ice cream.

You can read my full review below, which was also the first thing I ever wrote on Substack:

And contrary to popular belief, a little goes a long way. It doesn't take but a pinch of MSG just before serving to deliciously marry together all the flavors of whatever you're cooking.

Should you add it before, during, or after the cooking process? The answer is yes...all of the above are options.

• Add before cooking for things like seared or grilled meats or if you're roasting vegetables or cooking in an air fryer

• Add during cooking for soups, stews, sauces, or gravies, similar to using salt or adjusting flavor with other seasonings. My Vegan Chickpea Noodle Soup recipe is a good example of this

• Add after cooking or just before serving as a finishing flavor enhancer, or when you want an instant hit of rich, umami flavor on the palate

You can also add MSG to things like homemade salad dressings or vinaigrettes that don't require cooking. Similar to salt or sugar, it will infuse it with flavor as it dissolves into the mixture.

Recipe: Great Northern Bean Soup with Barley

MSG as a Salt Replacement

Another option: replace your salt shaker or dilute its contents.

It's true, home cooking is usually not the most significant source of sodium in the standard American diet. The bulk of your daily sodium intake probably comes from processed and packaged foods, or restaurant meals and dining outside your home.

Disclaimer: As a dietitian, I'm not condemning either option and use them myself. But it's worth mentioning because it can really add up quickly.

If you're in the habit of reaching for the salt shaker, try gradually reducing the salt as you add a little bit of MSG. Try 2/3 salt to 1/3 MSG, then graduate to 50/50. Or try a small amount of MSG mixed with some salt, tasting and adjusting until you find a ratio you like best. And anytime you would “salt to taste” you’ll get the dual benefit of less sodium + more savory flavor in each bite.

Personally, I think there's a lot of potential to reduce sodium levels across the food industry if we were more comfortable with using MSG as a replacement for salt. But until it becomes more normalized and less stigmatized, the most common use of MSG will likely remain in home cooking for now.

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And that’s it for today! Just three simple and easy ways to start experimenting with MSG in the kitchen. It’s as if you’re cooking with salt or any other dried spice or seasoning. You likely have some experience with those, so let your taste buds be your guide.

Thanks for reading Extra Umami! If you haven’t already, subscribe so you’ll keep seeing new posts. And as always, cheers to more fearlessly nourishing meals!