Monosodium glutamate (MSG) is a common flavor enhancer used in various foods. It's often found in processed and prepared foods, providing a savory umami taste. This article provides a comprehensive list of foods that typically contain MSG.
Processed and Packaged Foods
Snacks
- Potato chips
- Corn chips
- Flavored popcorn
- Crackers
- Pretzels
Frozen Foods
- Frozen pizzas
- Frozen dinners (especially those with sauces or gravies)
- Frozen snacks (e.g., taquitos, hot pockets)
Canned and Instant Foods
- Canned soups
- Instant noodles
- Canned vegetables with added seasoning
- Canned meats (e.g., spam, sausages)
- Canned seafood (e.g., tuna, sardines in sauce)
Condiments and Seasonings
Sauces
- Soy sauce
- Oyster sauce
- Fish sauce
- Hoisin sauce
- Salad dressings (especially creamy varieties)
Seasoning Mixes
- Seasoned salt
- Bouillon cubes and powders
- Gravy mixes
- Soup mixes
- Marinade mixes
Spice Blends
- Barbecue rubs
- Taco seasoning
- Cajun spice blends
- Chili powder blends
Restaurant and Fast Foods
Asian Cuisine
- Chinese takeout (e.g., fried rice, lo mein, soups)
- Japanese dishes (e.g., miso soup, ramen)
- Korean dishes (e.g., kimchi, soups)
Western Fast Food
- Burgers (especially those with special sauces or seasoned patties)
- Chicken nuggets
- French fries (especially seasoned varieties)
- Dipping sauces and condiments
Processed Meats and Snacks
Meats
- Sausages
- Hot dogs
- Processed deli meats
- Bacon
Snacks
- Beef jerky
- Pepperoni sticks
- Meat sticks
Dairy Products and Substitutes
Dairy
- Processed cheese products (e.g., cheese spreads, cheese slices)
- Flavored cheeses
- Cheese dips
Dairy Substitutes
- Some non-dairy cheeses and creams
Miscellaneous
- Flavored nuts and seeds
- Some breakfast cereals (especially those with savory flavors)
- Energy bars and protein snacks (with savory flavors)
This list includes common foods known to contain MSG, though it is not exhaustive. Always check ingredient labels, as MSG can be listed under various names like hydrolyzed vegetable protein, autolyzed yeast extract, and others.
What is MSG?
Monosodium glutamate (MSG) is a flavor enhancer commonly added to foods to impart a savory taste known as umami, which is one of the five basic tastes alongside sweet, sour, bitter, and salty. Chemically, MSG is the sodium salt of glutamic acid, an amino acid that naturally occurs in many foods, such as tomatoes, cheese, and mushrooms.
How MSG Works
MSG works by stimulating specific taste receptors on the tongue, particularly those sensitive to umami flavors. The umami taste is often described as meaty or savory and can enhance the overall flavor profile of a dish. This quality makes MSG popular in many types of cuisine, especially in processed foods, where it can improve taste and increase consumer appeal.
Effects on Health
Positive Aspects
- Enhanced Flavor: MSG is used to enhance the taste of foods, potentially reducing the need for added salt, which can be beneficial for those trying to lower their sodium intake.
- Low Caloric Content: As a seasoning, MSG is low in calories, making it a popular choice for adding flavor without increasing the calorie content of foods.
Controversies and Concerns
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MSG Symptom Complex: Some people report experiencing symptoms such as headaches, sweating, nausea, chest pain, and heart palpitations after consuming MSG. This set of symptoms is often referred to as “MSG Symptom Complex” or, colloquially, “Chinese Restaurant Syndrome.” However, scientific studies have not consistently confirmed these symptoms in controlled conditions, and they are generally considered rare.
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Glutamate Sensitivity: While glutamate is a naturally occurring amino acid, some individuals may be sensitive to added MSG, potentially leading to discomfort. It is worth noting that glutamate also occurs naturally in many foods that do not cause adverse effects.
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Health Misconceptions: There has been widespread debate and misinformation about MSG's safety. Major health organizations, including the U.S. Food and Drug Administration (FDA) and the World Health Organization (WHO), have declared MSG safe for consumption at typical dietary levels. However, individuals with specific sensitivities may still choose to avoid it.