How does MSG make foods flavorful? Foods that are high in glutamate (an amino acid that is part of many proteins) impart the umami taste.
Research has proven that MSG and glutamate-rich foods trigger special receptors in the mouth, “unlocking the savory taste known as umami.”
Glutamate is a big part of protein-rich foods such as meat, eggs and cheese, but is also found in fruits and vegetables. And, glutamate is responsible for giving foods the umami (savory) flavor that makes them taste delicious.
An article in Business Insider, noting that monosodium glutamate (MSG) occurs naturally in many flavorful foods, poses the question, “How do you get free glutamates in your food naturally?”
The article explains: “Monosodium glutamate is a powerful flavor enhancer that, despite what you may have heard, is widely accepted in the scientific community as a safe additive. In fact, MSG or other ‘free glutamates’ occur naturally in many of the most flavorful foods, some of which have been used to enhance flavor in cooking for millennia.”
Foods that are typically thought of as high in free glutamate include meat, fish, seafood, fermented sauces, aged cheeses, and some fruits, vegetables, and nuts.
According to the Umami Information Center, here are some foods that are high in glutamate (in mg/100g) and therefore rich in the umami taste:
Marmite: 1960 mg
Soy sauce: 400–1700 mg
Parmesan cheese: 1200–1680 mg
Vegemite: 1430 mg
Roquefort cheese: 1280 mg
Dried shiitake mushrooms: 1060 mg
Oyster sauce: 900 mg
Miso: 200-700 mg
Green tea: 220–670 mg
Anchovies: 630 mg
Dry-cured ham: 340 mg
Tomatoes: 140–250 mg
Clams: 210 mg
Peas: 200 mg
Cheddar cheese: 180 mg
Oysters: 40–150 mg
Scallops: 140-160 mg
Shrimp: 40-120 mg
Corn: 70–110 mg
Potatoes: 30–100 mg
Learn more:
- the World of Umami (Umami Information Center)
- more foods with natural umami and some delicious umami-rich recipes (Reader’s Digest)
- vegetarian recipes high in umami taste (MSGdish blog)
- the culinary connection between MSG and umami (MSGdish blog)
