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id="__POST_CONTENT__">{"page":null,"callout":null,"client":"bbcgoodfood","entity":"post","postId":"935643","published":"February 5, 2025 at 11:43 AM","slug":"what-is-msg-and-is-it-really-bad-for-you","uid":"health~healthy-food-guides~what-is-msg-and-is-it-really-bad-for-you","title":"What is MSG and is it really bad for you?","status":"published","isPrivate":false,"postType":"post","recommendedPost":{"heading":"More like this","getItemsUrl":"/api/editorial/search/recommended-items?limit=1&clientId=935643&search=What%20is%20MSG%20and%20is%20it%20really%20bad%20for%20you%3F&postType=post&category=healthy-food-guides"},"authorBioShow":false,"authors":[{"name":"Fiona Hunter","avatar":{"@type":"Image","@id":"/v5/.well-known/genid/b4e8794dcf4acff3c503","aspectRatio":1,"height":2848,"width":2848,"alt":"Fiona Hunter profile shot","title":"Fiona Hunter","url":"https://images.immediate.co.uk/production/volatile/sites/30/2023/06/fiona-hunter-3eba27d.jpg"},"bio":null,"facebook":null,"instagram":null,"jobTitle":"Nutritionist","id":null,"suffix":null,"twitter":null,"url":"/author/fionahunter"}],"description":"<p>Find out if MSG is a risk to your health, which foods usually contain MSG and if it's possible to be allergic</p>","endSummary":null,"introduction":[[{"@type":"Content","@id":"/v5/.well-known/genid/67084da553cb8bf33aac","type":"html","data":{"value":"<p>Monosodium glutamate or MSG, as it is more commonly known, has been a topic of heated debate for decades. Nevertheless, this controversial flavour enhancer is used as an ingredient in many manufactured foods and can be bought in oriental supermarkets, and online, as an ingredient to use in home cooking.</p><p>Its negative image can be traced back to 1968 when the <a href=\"https://pubmed.ncbi.nlm.nih.gov/25276867/\" target=\"_blank\" rel=\"noopener\">New England Journal of Medicine</a>, published a letter from Dr Robert Ho Man, which described symptoms including heart palpitations, numbness in his neck, arms and back and general weakness, that he experienced after eating Chinese food. Symptoms, which he attributed to MSG. This led to widespread concern, numerous anecdotal reports of MSG sensitivity and much debate about what was subsequently dubbed ‘Chinese restaurant syndrome’.</p><p>But is MSG really bad for us and does Chinese restaurant syndrome really exist? We take a look at the current research in an effort to separate fact from fiction.</p><p><strong>Discover our full range of </strong><a href=\"https://www.bbcgoodfood.com/health\" target=\"_blank\" rel=\"noopener\"><strong>health benefit guides</strong></a><strong> including the health benefits of <a href=\"/health/nutrition/health-benefits-green-tea\" target=\"_blank\" rel=\"noopener\">green tea</a> and <a href=\"/health/nutrition/health-benefits-coffee\" target=\"_blank\" rel=\"noopener\">coffee</a>. Plus, find out if <a href=\"/health/nutrition/are-sweeteners-bad-for-you\" target=\"_blank\" rel=\"noopener\">sweeteners are bad for you?</a> </strong></p><h2 id=\"what-is-msg-e5002b2f\">What is MSG?</h2><p>MSG is a <a href=\"https://foodinsight.org/msg-a-brief-history/\" target=\"_blank\" rel=\"noopener\">flavour enhancer</a> that intensifies the savoury or umami taste in foods. It’s made by combining glutamic acid, an amino acid naturally found in foods like tomatoes, aged cheeses and mushrooms, with sodium.</p><p>It was created in 1908 by Professor Kikunae Ikeda, a Japanese biochemist working at the University of Tokyo, who extracted glutamate from dashi – a broth made from kelp – and found it produced an intense savoury taste. He found that combining glutamate with sodium helped to balance the flavour and made it easier to use. He began producing MSG a year later. Today, instead of extracting and crystallising MSG from seaweed, it is produced by the <a href=\"/health/nutrition/health-benefits-of-fermenting\" target=\"_blank\" rel=\"noopener\">fermentation</a> of starch, sugar beet, sugar cane or molasses. This process is similar to that used to make yogurt, vinegar and wine.</p><h2 id=\"is-msg-friend-or-foe-6e38482b\">Is MSG friend or foe?</h2><p>While many people believe that MSG is linked with health problems and prefer to avoid it, the latest research suggests otherwise. The negative press around MSG has largely been fuelled by studies in which lab rats were fed or injected with extremely high doses of MSG. Well controlled double-blind studies in humans have failed to establish a conclusive link between MSG and health problems.</p><p>Health authorities around the world, including the <a href=\"http://www.fda.gov/food/food-additives-petitions/questions-and-answers-monosodium-glutamate-msg\" target=\"_blank\" rel=\"noopener\">US Food & Drug Administration</a>, the <a href=\"https://www.efsa.europa.eu/en/efsajournal/pub/4910\" target=\"_blank\" rel=\"noopener\">European Food Safety Authority</a> and the <a href=\"https://www.food.gov.uk/business-guidance/approved-additives-and-e-numbers\" target=\"_blank\" rel=\"noopener\">UK Food Standard Agency</a> all conclude that MSG is generally safe and does not present any risk to health when consumed in moderate amounts. Although some people report symptoms like headaches, flushing, heart palpitations and sweating after consuming MSG, well-controlled studies have failed to establish a clear link between these symptoms and MSG. One explanation could be that some people have a <a href=\"https://foodinsight.org/wp-content/uploads/2015/07/Monosodium-Glutamate-MSG-Fact-Sheet-From-A-to-Umami.pdf\" target=\"_blank\" rel=\"noopener\">sensitivity or intolerance to MSG</a>.</p><p>Clare Thronton-Wood, registered dietitian and spokesperson for the <a href=\"https://www.bda.uk.com/\" target=\"_blank\" rel=\"noopener\">British Dietetic Association</a> explains ‘The European Food Safety Authority assessed the safety of glutamic acid and its salts (E620-625) used as food additives and set an acceptable daily limit (ADI) of 30mg/kg body weight per day. This level of intake is based on the highest dose at which scientists observed no adverse effects on animals in toxicity studies and would translate to 2100mg per day for a 70kg man.'</p><p>Rather than being a concern, MSG may well offer some health benefits. If you’re trying to reduce your sodium intake without compromising flavour, MSG could be the solution. Interestingly, MSG contains three times less sodium than the same amount of table salt. This is important as the link between salt and <a href=\"/health/health-conditions/spotlight-high-blood-pressure\" target=\"_blank\" rel=\"noopener\">high blood pressure</a> is well established. For this reason, the Department of Health recommend that <a href=\"https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/#:~:text=Adults%20should%20have%20no%20more,added%20during%20and%20after%20cooking.&text=Babies%20should%20not%20have%20much,developed%20and%20cannot%20process%20it.\" target=\"_blank\" rel=\"noopener\">adults in the UK should aim to eat no more that 6g salt/day</a>.</p><p>Despite this advice, the average daily intake in the UK is 9.2g for men and 7.6g day for women, so there’s a lot of work that needs to be done to reach this target.</p><h2 id=\"common-food-sources-df03a4dc\">Common food sources</h2><p>MSG is used as a flavour enhancer in ready prepared foods including:</p><ul><li>Processed meat</li><li>Canned soups</li><li>Stock cubes</li><li>Frozen ready meals</li><li>Instant noodles</li><li>Savoury snacks</li><li>Seasoning</li></ul><p>If you're concerned about MSG in your diet, opt for whole, unprocessed foods when possible and check the ingredients list on processed food labels. If you don’t see monosodium glutamate mentioned on the ingredients list it doesn’t mean it’s not present, in the UK and Europe all approved additives are given a E number which is often used on foods labels, the E number for MSG is E621.</p><p>Avoiding MSG when you’re eating out isn’t so simple. MSG isn’t one of the 14 major allergens that restaurants are required to declare so you need to ask the restaurant if they used MSG. Be extra cautious with Chinese and Asian food, especially dishes that contain sauces or broths and dishes in buffet-style restaurants may contain MSG as it's often used to keep food flavourful after long periods on display.</p><h2 id=\"using-msg-at-home-575aa90d\">Using MSG at home</h2><p>Although MSG is odourless and tasteless by itself, when MSG is eaten the sodium and glutamate break apart in the saliva and the glutamate activates umami taste receptors on the tongue. It can be used as an ingredient in marinades or rubs before grilling or roasting, added to soups, stews and sauces or sprinkled over scrambled eggs. Moderation is key if you are using MSG at home because too much can be overpowering, so in a chicken stew that serves four, you only need around 1/4 tsp.</p><h3 id=\"so-is-msg-bad-for-you-36370852\">So, is MSG bad for you?</h3><p>While MSG has been a subject of controversy, current scientific evidence doesn't support many of the health concerns associated with it but if you want to avoid it Clare says ‘opt for whole, unprocessed foods whenever possible and check the ingredients list on the labels of processed foods.'</p><p>Remember, if you have a gluten intolerance and you’re worried that MSG contains gluten, there’s no need as the two things are not related.</p><p><strong>Check out these recipes which give you the umami taste without MSG</strong></p><p><a href=\"/premium/umami-roast-potatoes\" target=\"_blank\" rel=\"noopener\">Umami roast potatoes</a><br><a href=\"/recipes/umami-gravy\" target=\"_blank\" rel=\"noopener\">Umami gravy</a><br><a href=\"/recipes/miso-marinated-salmon\" target=\"_blank\" rel=\"noopener\">Miso salmon</a><br><a href=\"/recipes/spaghetti-puttanesca\" target=\"_blank\" rel=\"noopener\">Spaghetti puttanesca</a></p><h3 id=\"now-try-d29ef12e\">Now try...</h3><p><a href=\"/howto/guide/secret-salt-0\" target=\"_blank\" rel=\"noopener\">Foods high in salt and how to avoid them</a><br><a href=\"/health/nutrition/health-benefits-cinnamon\" target=\"_blank\" rel=\"noopener\">Health benefits of cinnamon</a><br><a href=\"/health/nutrition/ingredient-focus-garlic\" target=\"_blank\" rel=\"noopener\">Health benefits of garlic</a><br><a href=\"/health/nutrition/health-benefits-turmeric\" target=\"_blank\" rel=\"noopener\">Health benefits of turmeric</a><br><a href=\"/health/nutrition/ingredient-focus-ginger\" target=\"_blank\" rel=\"noopener\">Health benefits of ginger</a></p><hr><p><em>Fiona Hunter, Bsc (Hons) Nutrition, PG Dip Dietetics, is a highly experienced nutritionist, having worked in the NHS and now as an independent nutrition consultant. </em></p><p><em>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. 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tabindex="-1" role="menuitem" data-component="Link"><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i><span class="sr-only">Back to </span><span class="main-nav__nav-text">Recipes</span></a></li><li data-index="1.5.1" data-item-name="Quick and easy" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/quick-and-easy-family-recipes" rel="" title="Quick and easy" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Quick and easy</span></a></li><li data-index="1.5.2" data-item-name="Everyday recipes" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/quick-and-easy-family-recipes" rel="" title="Everyday recipes" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Everyday recipes</span></a></li><li data-index="1.5.3" data-item-name="Family recipes" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/family-meal-recipes" rel="" title="Family recipes" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Family recipes</span></a></li><li data-index="1.5.4" data-item-name="One-pots" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/one-pot-recipes" rel="" title="One-pots" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">One-pots</span></a></li><li data-index="1.5.5" data-item-name="Slow cooker recipes" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/slow-cooker-recipes" rel="" title="Slow cooker recipes" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Slow cooker recipes</span></a></li><li data-index="1.5.6" data-item-name="Traybakes" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/traybake-dinner-recipes" rel="" title="Traybakes" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Traybakes</span></a></li><li data-index="1.5.7" data-item-name="Air fryer recipes" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/air-fryer-recipes" rel="" title="Air fryer recipes" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Air fryer recipes</span></a></li><li data-index="1.5.8" data-item-name="Batch cooking" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/batch-cooking-recipes" rel="" title="Batch cooking" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Batch cooking</span></a></li><li data-index="1.5.9" data-item-name="All inspiration" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/howto/guide/what-to-cook-for-dinner" rel="" title="All inspiration" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">All inspiration</span></a></li></ul></div></li><li data-index="1.6" data-item-name="Occasion recipes" class="main-nav__nav-item main-nav__nav-item--tier-one main-nav__nav-item--has-children list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/category/special-occasion-collections" rel="" title="Occasion recipes" tabindex="-1" role="menuitem" aria-haspopup="true" data-component="Link"><span class="main-nav__nav-text">Occasion recipes</span><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i></a><div class="main-nav__sub-menu"><ul role="menu" class="main-nav__list list"><li data-item-name="Recipes" class="main-nav__nav-item main-nav__nav-item--tier-two main-nav__nav-item main-nav__nav-item--back list-item" role="presentation"><a class="link main-nav__nav-link" tabindex="-1" role="menuitem" data-component="Link"><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i><span class="sr-only">Back to </span><span class="main-nav__nav-text">Recipes</span></a></li><li data-index="1.6.1" data-item-name="Pancake Day" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/feature/pancake-day" rel="" title="Pancake Day" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Pancake Day</span></a></li><li data-index="1.6.2" data-item-name="St Patrick's Day" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/st-patricks-day-recipes" rel="" title="St Patrick's Day" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">St Patrick's Day</span></a></li><li data-index="1.6.3" data-item-name="Easter" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/easter-recipes" rel="" title="Easter" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Easter</span></a></li></ul></div></li><li data-index="1.7" data-item-name="Meal type" class="main-nav__nav-item main-nav__nav-item--tier-one main-nav__nav-item--has-children list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/family-meal-recipes" rel="" title="Meal type" tabindex="-1" role="menuitem" aria-haspopup="true" data-component="Link"><span class="main-nav__nav-text">Meal type</span><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i></a><div class="main-nav__sub-menu"><ul role="menu" class="main-nav__list list"><li data-item-name="Recipes" class="main-nav__nav-item main-nav__nav-item--tier-two main-nav__nav-item main-nav__nav-item--back list-item" role="presentation"><a class="link main-nav__nav-link" tabindex="-1" role="menuitem" data-component="Link"><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i><span class="sr-only">Back to </span><span class="main-nav__nav-text">Recipes</span></a></li><li data-index="1.7.1" data-item-name="Breakfast" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/breakfast-recipes" rel="" title="Breakfast" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Breakfast</span></a></li><li data-index="1.7.2" data-item-name="Lunch" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/quick-lunch-recipes" rel="" title="Lunch" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Lunch</span></a></li><li data-index="1.7.3" data-item-name="Dinner" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/easy-dinner-recipes" rel="" title="Dinner" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Dinner</span></a></li><li data-index="1.7.4" data-item-name="Browse all meal types" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/family-meal-recipes" rel="" title="Browse all meal types" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Browse all meal types</span></a></li></ul></div></li><li data-index="1.8" data-item-name="Diet type" class="main-nav__nav-item main-nav__nav-item--tier-one main-nav__nav-item--has-children list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/category/dietary-needs-collections" rel="" title="Diet type" tabindex="-1" role="menuitem" aria-haspopup="true" data-component="Link"><span class="main-nav__nav-text">Diet type</span><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i></a><div class="main-nav__sub-menu"><ul role="menu" class="main-nav__list list"><li data-item-name="Recipes" class="main-nav__nav-item main-nav__nav-item--tier-two main-nav__nav-item main-nav__nav-item--back list-item" role="presentation"><a class="link main-nav__nav-link" tabindex="-1" role="menuitem" data-component="Link"><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i><span class="sr-only">Back to </span><span class="main-nav__nav-text">Recipes</span></a></li><li data-index="1.8.1" data-item-name="Vegan" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/vegan-recipes" rel="" title="Vegan" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Vegan</span></a></li><li data-index="1.8.2" data-item-name="Vegetarian" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/vegetarian-dinner-recipes" rel="" title="Vegetarian" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Vegetarian</span></a></li><li data-index="1.8.3" data-item-name="Browse all diet types" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/category/dietary-needs-collections" rel="" title="Browse all diet types" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Browse all diet types</span></a></li></ul></div></li><li data-index="1.9" data-item-name="Explore" class="main-nav__nav-item main-nav__nav-item--tier-one main-nav__nav-item--has-children list-item" role="presentation"><a class="link main-nav__nav-link" href="/feature/cooking-projects" rel="" title="Explore" tabindex="-1" role="menuitem" aria-haspopup="true" data-component="Link"><span class="main-nav__nav-text">Explore</span><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i></a><div class="main-nav__sub-menu"><ul role="menu" class="main-nav__list list"><li data-item-name="Recipes" class="main-nav__nav-item main-nav__nav-item--tier-two main-nav__nav-item main-nav__nav-item--back 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list-item" role="presentation"><a class="link main-nav__nav-link" href="/feature/budget" rel="" title="Cheap eats" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Cheap eats</span></a></li><li data-index="1.9.3" data-item-name="Chef recipes" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/gordon-ramsay-recipes" rel="" title="Chef recipes" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Chef recipes</span></a></li><li data-index="1.9.4" data-item-name="Explore more" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/feature/cooking-projects" rel="" title="Explore more" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Explore more</span></a></li></ul></div></li></ul></div></li><li data-index="2" data-item-name="Health" data-component="MenuLink" class="main-nav__nav-item main-nav__nav-item--has-children list-item" role="presentation"><a class="link main-nav__nav-link" href="/health" rel="" title="Health" tabindex="-1" role="menuitem" aria-haspopup="true" data-component="Link"><span class="main-nav__nav-text">Health</span><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i></a><div class="main-nav__sub-menu main-nav__mega-menu main-nav__mega-menu--cols-3"><ul role="menu" class="main-nav__list list"><li data-item-name="Main menu" class="main-nav__nav-item main-nav__nav-item--tier-one main-nav__nav-item main-nav__nav-item--back list-item" role="presentation"><a class="link main-nav__nav-link" tabindex="-1" role="menuitem" data-component="Link"><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i><span class="sr-only">Back to </span><span class="main-nav__nav-text">Main menu</span></a></li><li data-index="2.1" data-item-name="Healthy Diet Plan" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/health/healthy-diet-plan" rel="" title="Healthy Diet Plan" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Healthy Diet Plan</span></a></li><li data-index="2.2" data-item-name="Health guides" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/health" rel="" title="Health guides" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Health guides</span></a></li><li data-index="2.3" data-item-name="Nutrition" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/healthy-eating-hub" rel="" title="Nutrition" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Nutrition</span></a></li><li data-index="2.4" data-item-name="Fitness" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/feature/fitness-nutrition" rel="" title="Fitness" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Fitness</span></a></li><li data-index="2.5" data-item-name="Diets and weight loss" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/diets-explained" rel="" title="Diets and weight loss" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Diets and weight loss</span></a></li><li data-index="2.6" data-item-name="Nutracheck" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/introducing-nutracheck" rel="" title="Nutracheck" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Nutracheck</span></a></li><li data-index="2.7" data-item-name="Browse all health" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/health" rel="" title="Browse all health" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Browse all health</span></a></li><li data-index="2.8" data-item-name="Health topics" class="main-nav__nav-item 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data-component="Link"><span class="main-nav__nav-text">Browse all reviews</span></a></li></ul></div></li><li data-index="4" data-item-name="Pancake Day" data-component="MenuLink" class="main-nav__nav-item list-item" role="presentation"><a class="link main-nav__nav-link" href="/feature/pancake-day" rel="" title="Pancake Day" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Pancake Day</span></a></li><li data-index="5" data-item-name="Subscribe" data-component-variant="Wildcard" data-component="MenuLink" class="main-nav__nav-item main-nav__nav-item--wildcard-1 list-item" role="presentation"><a class="link main-nav__nav-link" href="https://www.buysubscriptions.com/print/good-food-magazine-subscription?promo=GFBSEG20&utm_medium=brandsite&utm_source=goodfood.com&utm_campaign=5for5&utm_content=main-menu&style=brand&" rel="" title="Subscribe" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Subscribe</span></a></li><li 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style="aspect-ratio:1 / 0.908;object-fit:cover" loading="eager" width="440" height="399.52000000000004"/></picture></div></div></div></div><div class="post-header__masthead-promotional hidden-print"></div><div class="post-header__body oflow-x-hidden" role="banner"><div class="headline post-header__title post-header__title--masthead-layout"><h1 class="heading-1">What is MSG and is it really bad for you?</h1></div><div class="post-header__info body-copy-small d-inline-block hidden-print"><div class="author-link mr-sm d-inline pa-reset author-link__list" data-feature="Author"><ul class="d-inline pa-reset list-style-none"><li class="d-inline"><a class="link link--styled" href="/author/fionahunter" rel="author" data-component="Link">Fiona Hunter</a></li></ul></div><div class="post-header__publish-date">Published: February 5, 2025 at 11:43 AM</div></div><div class="pocket hidden-print post-header__row--center-aligned body-copy-small pocket--horizontal" data-placement="articleMeta"><div class="mt-sm d-flex"><div data-feature="Reactions" data-placement="Reactions Quick Links" class="rating__skiplinks"><i class="d-inline-flex icon icon--spinning" style="width:16px;min-width:16px;height:16px;min-height:16px;animation-duration:1000ms"><span class="sr-only">loading...</span><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:rgba(193, 192, 192, 1);fill:rgba(193, 192, 192, 1)"><use xlink:href="/static/icons/base/sprite-maps/core-71cd4ec91a6536f2abcc71183b8f0de8.svg#loading"></use></svg></i></div></div></div><a class="link post-header__promo body-copy-small d-inline-block mt-sm hidden-print link--styled" href="https://immediate.onelink.me/OQap?af_xp=custom&amp;pid=website&amp;c=guide_link&amp;is_retargeting=true&amp;af_reengagement_window=30d&amp;af_dp=bbcgoodfood%3A%2F%2F" data-component="Link">Try the Good Food app - subscribe today</a><div class="editor-content post-header__description mt-sm pr-xxs hidden-print"><p>Find out if MSG is a risk to your health, which foods usually contain MSG and if it's possible to be allergic</p></div></div></div></section><div class="container post__body post__body--masthead-layout" role="main"><div class="layout-md-rail"><div class="layout-md-rail__primary"><div class="post__content"><div class="editor-content mb-lg hidden-print js-piano-preview-content" data-placement="Body"><div><p>Monosodium glutamate or MSG, as it is more commonly known, has been a topic of heated debate for decades. Nevertheless, this controversial flavour enhancer is used as an ingredient in many manufactured foods and can be bought in oriental supermarkets, and online, as an ingredient to use in home cooking.</p><div class="ad-slot hidden-print hidden-for-md hidden-for-lg"><div class="ad-slot__container"><div class="ad-slot__text body-copy-small pt-xs pb-xs chromatic-ignore">Ad</div><div id="article--inline--1" class="ad-unit"></div></div><div><script>(window.adq = window.adq || []).push((api) => api.addSlot({"key":"inline","index":"1","searchTerm":null,"fullSearchTerm":null}));</script></div></div><p>Its negative image can be traced back to 1968 when the <a href="https://pubmed.ncbi.nlm.nih.gov/25276867/" target="_blank" rel="noopener">New England Journal of Medicine</a>, published a letter from Dr Robert Ho Man, which described symptoms including heart palpitations, numbness in his neck, arms and back and general weakness, that he experienced after eating Chinese food. Symptoms, which he attributed to MSG. This led to widespread concern, numerous anecdotal reports of MSG sensitivity and much debate about what was subsequently dubbed ‘Chinese restaurant syndrome’.</p><div class="ad-placement" data-count="487" data-paragraphs-left="19"></div><p>But is MSG really bad for us and does Chinese restaurant syndrome really exist? We take a look at the current research in an effort to separate fact from fiction.</p></div></div><div class="piano-inline-template"></div><div class="editor-content mb-lg hidden-print js-piano-locked-content" data-placement="Body"><div><div class="ad-placement-inline--2"></div><p><strong>Discover our full range of </strong><a href="https://www.bbcgoodfood.com/health" target="_blank" rel="noopener"><strong>health benefit guides</strong></a><strong> including the health benefits of <a href="/health/nutrition/health-benefits-green-tea" target="_blank" rel="noopener">green tea</a> and <a href="/health/nutrition/health-benefits-coffee" target="_blank" rel="noopener">coffee</a>. Plus, find out if <a href="/health/nutrition/are-sweeteners-bad-for-you" target="_blank" rel="noopener">sweeteners are bad for you?</a> </strong></p><div class="ad-placement" data-count="799" data-paragraphs-left="17"></div><h2 id="what-is-msg-e5002b2f">What is MSG?</h2><p>MSG is a <a href="https://foodinsight.org/msg-a-brief-history/" target="_blank" rel="noopener">flavour enhancer</a> that intensifies the savoury or umami taste in foods. It’s made by combining glutamic acid, an amino acid naturally found in foods like tomatoes, aged cheeses and mushrooms, with sodium.</p><div class="ad-placement" data-count="1011" data-paragraphs-left="16"></div><p>It was created in 1908 by Professor Kikunae Ikeda, a Japanese biochemist working at the University of Tokyo, who extracted glutamate from dashi – a broth made from kelp – and found it produced an intense savoury taste. He found that combining glutamate with sodium helped to balance the flavour and made it easier to use. He began producing MSG a year later. Today, instead of extracting and crystallising MSG from seaweed, it is produced by the <a href="/health/nutrition/health-benefits-of-fermenting" target="_blank" rel="noopener">fermentation</a> of starch, sugar beet, sugar cane or molasses. This process is similar to that used to make yogurt, vinegar and wine.</p><div class="ad-placement" data-count="1587" data-paragraphs-left="15"></div><h2 id="is-msg-friend-or-foe-6e38482b">Is MSG friend or foe?</h2><p>While many people believe that MSG is linked with health problems and prefer to avoid it, the latest research suggests otherwise. The negative press around MSG has largely been fuelled by studies in which lab rats were fed or injected with extremely high doses of MSG. Well controlled double-blind studies in humans have failed to establish a conclusive link between MSG and health problems.</p><div class="ad-placement" data-count="1978" data-paragraphs-left="14"></div><p>Health authorities around the world, including the <a href="http://www.fda.gov/food/food-additives-petitions/questions-and-answers-monosodium-glutamate-msg" target="_blank" rel="noopener">US Food & Drug Administration</a>, the <a href="https://www.efsa.europa.eu/en/efsajournal/pub/4910" target="_blank" rel="noopener">European Food Safety Authority</a> and the <a href="https://www.food.gov.uk/business-guidance/approved-additives-and-e-numbers" target="_blank" rel="noopener">UK Food Standard Agency</a> all conclude that MSG is generally safe and does not present any risk to health when consumed in moderate amounts. Although some people report symptoms like headaches, flushing, heart palpitations and sweating after consuming MSG, well-controlled studies have failed to establish a clear link between these symptoms and MSG. One explanation could be that some people have a <a href="https://foodinsight.org/wp-content/uploads/2015/07/Monosodium-Glutamate-MSG-Fact-Sheet-From-A-to-Umami.pdf" target="_blank" rel="noopener">sensitivity or intolerance to MSG</a>.</p><div class="ad-placement" data-count="2535" data-paragraphs-left="13"></div><p>Clare Thronton-Wood, registered dietitian and spokesperson for the <a href="https://www.bda.uk.com/" target="_blank" rel="noopener">British Dietetic Association</a> explains ‘The European Food Safety Authority assessed the safety of glutamic acid and its salts (E620-625) used as food additives and set an acceptable daily limit (ADI) of 30mg/kg body weight per day. This level of intake is based on the highest dose at which scientists observed no adverse effects on animals in toxicity studies and would translate to 2100mg per day for a 70kg man.'</p><div class="ad-placement" data-count="3016" data-paragraphs-left="12"></div><p>Rather than being a concern, MSG may well offer some health benefits. If you’re trying to reduce your sodium intake without compromising flavour, MSG could be the solution. Interestingly, MSG contains three times less sodium than the same amount of table salt. This is important as the link between salt and <a href="/health/health-conditions/spotlight-high-blood-pressure" target="_blank" rel="noopener">high blood pressure</a> is well established. For this reason, the Department of Health recommend that <a href="https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/#:~:text=Adults%20should%20have%20no%20more,added%20during%20and%20after%20cooking.&text=Babies%20should%20not%20have%20much,developed%20and%20cannot%20process%20it." target="_blank" rel="noopener">adults in the UK should aim to eat no more that 6g salt/day</a>.</p><div class="ad-placement" data-count="3482" data-paragraphs-left="11"></div><p>Despite this advice, the average daily intake in the UK is 9.2g for men and 7.6g day for women, so there’s a lot of work that needs to be done to reach this target.</p><div class="ad-placement" data-count="3646" data-paragraphs-left="10"></div><h2 id="common-food-sources-df03a4dc">Common food sources</h2><p>MSG is used as a flavour enhancer in ready prepared foods including:</p><ul><li>Processed meat</li><li>Canned soups</li><li>Stock cubes</li><li>Frozen ready meals</li><li>Instant noodles</li><li>Savoury snacks</li><li>Seasoning</li></ul><div class="ad-placement" data-count="3714" data-paragraphs-left="9"></div><p>If you're concerned about MSG in your diet, opt for whole, unprocessed foods when possible and check the ingredients list on processed food labels. If you don’t see monosodium glutamate mentioned on the ingredients list it doesn’t mean it’s not present, in the UK and Europe all approved additives are given a E number which is often used on foods labels, the E number for MSG is E621.</p><div class="ad-placement" data-count="4099" data-paragraphs-left="8"></div><p>Avoiding MSG when you’re eating out isn’t so simple. MSG isn’t one of the 14 major allergens that restaurants are required to declare so you need to ask the restaurant if they used MSG. Be extra cautious with Chinese and Asian food, especially dishes that contain sauces or broths and dishes in buffet-style restaurants may contain MSG as it's often used to keep food flavourful after long periods on display.</p><div class="ad-placement" data-count="4508" data-paragraphs-left="7"></div><h2 id="using-msg-at-home-575aa90d">Using MSG at home</h2><p>Although MSG is odourless and tasteless by itself, when MSG is eaten the sodium and glutamate break apart in the saliva and the glutamate activates umami taste receptors on the tongue. It can be used as an ingredient in marinades or rubs before grilling or roasting, added to soups, stews and sauces or sprinkled over scrambled eggs. Moderation is key if you are using MSG at home because too much can be overpowering, so in a chicken stew that serves four, you only need around 1/4 tsp.</p><div class="ad-placement" data-count="4995" data-paragraphs-left="6"></div><h3 id="so-is-msg-bad-for-you-36370852">So, is MSG bad for you?</h3><p>While MSG has been a subject of controversy, current scientific evidence doesn't support many of the health concerns associated with it but if you want to avoid it Clare says ‘opt for whole, unprocessed foods whenever possible and check the ingredients list on the labels of processed foods.'</p><div class="ad-placement" data-count="5287" data-paragraphs-left="5"></div><p>Remember, if you have a gluten intolerance and you’re worried that MSG contains gluten, there’s no need as the two things are not related.</p><div class="ad-placement" data-count="5425" data-paragraphs-left="4"></div><p><strong>Check out these recipes which give you the umami taste without MSG</strong></p><div class="ad-placement" data-count="5491" data-paragraphs-left="3"></div><p><a href="/premium/umami-roast-potatoes" target="_blank" rel="noopener">Umami roast potatoes</a><br/><a href="/recipes/umami-gravy" target="_blank" rel="noopener">Umami gravy</a><br/><a href="/recipes/miso-marinated-salmon" target="_blank" rel="noopener">Miso salmon</a><br/><a href="/recipes/spaghetti-puttanesca" target="_blank" rel="noopener">Spaghetti puttanesca</a></p><div class="ad-placement" data-count="5553" data-paragraphs-left="2"></div><h3 id="now-try-d29ef12e">Now try...</h3><p><a href="/howto/guide/secret-salt-0" target="_blank" rel="noopener">Foods high in salt and how to avoid them</a><br/><a href="/health/nutrition/health-benefits-cinnamon" target="_blank" rel="noopener">Health benefits of cinnamon</a><br/><a href="/health/nutrition/ingredient-focus-garlic" target="_blank" rel="noopener">Health benefits of garlic</a><br/><a href="/health/nutrition/health-benefits-turmeric" target="_blank" rel="noopener">Health benefits of turmeric</a><br/><a href="/health/nutrition/ingredient-focus-ginger" target="_blank" rel="noopener">Health benefits of ginger</a></p><div class="ad-placement" data-count="5697" data-paragraphs-left="1"></div><hr/><p><em>Fiona Hunter, Bsc (Hons) Nutrition, PG Dip Dietetics, is a highly experienced nutritionist, having worked in the NHS and now as an independent nutrition consultant. </em></p><div class="ad-slot hidden-print hidden-for-md hidden-for-lg"><div class="ad-slot__container"><div class="ad-slot__text body-copy-small pt-xs pb-xs chromatic-ignore">Ad</div><div id="article--inline--3" class="ad-unit"></div></div><div><script>(window.adq = window.adq || []).push((api) => api.addSlot({"key":"inline","index":"3","searchTerm":null,"fullSearchTerm":null}));</script></div></div><p><em>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. 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})(window,document,'script','dataLayer','GTM-K86F9FM'); </script></div></div><script id="__NEXT_DATA__" type="application/json">{"props":{"pageProps":{"page":null,"callout":null,"client":"bbcgoodfood","entity":"post","postId":"935643","published":"February 5, 2025 at 11:43 AM","slug":"what-is-msg-and-is-it-really-bad-for-you","uid":"health~healthy-food-guides~what-is-msg-and-is-it-really-bad-for-you","title":"What is MSG and is it really bad for you?","status":"published","isPrivate":false,"postType":"post","recommendedPost":{"heading":"More like this","getItemsUrl":"/api/editorial/search/recommended-items?limit=1\u0026clientId=935643\u0026search=What%20is%20MSG%20and%20is%20it%20really%20bad%20for%20you%3F\u0026postType=post\u0026category=healthy-food-guides"},"authorBioShow":false,"authors":[{"name":"Fiona Hunter","avatar":{"@type":"Image","@id":"/v5/.well-known/genid/b4e8794dcf4acff3c503","aspectRatio":1,"height":2848,"width":2848,"alt":"Fiona Hunter profile shot","title":"Fiona Hunter","url":"https://images.immediate.co.uk/production/volatile/sites/30/2023/06/fiona-hunter-3eba27d.jpg"},"bio":null,"facebook":null,"instagram":null,"jobTitle":"Nutritionist","id":null,"suffix":null,"twitter":null,"url":"/author/fionahunter"}],"description":"\u003cp\u003eFind out if MSG is a risk to your health, which foods usually contain MSG and if it's possible to be allergic\u003c/p\u003e","endSummary":null,"introduction":[[{"@type":"Content","@id":"/v5/.well-known/genid/67084da553cb8bf33aac","type":"html","data":{"value":"\u003cp\u003eMonosodium glutamate or MSG, as it is more commonly known, has been a topic of heated debate for decades. Nevertheless, this controversial flavour enhancer is used as an ingredient in many manufactured foods and can be bought in oriental supermarkets, and online, as an ingredient to use in home cooking.\u003c/p\u003e\u003cp\u003eIts negative image can be traced back to 1968 when the \u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/25276867/\" target=\"_blank\" rel=\"noopener\"\u003eNew England Journal of Medicine\u003c/a\u003e, published a letter from Dr Robert Ho Man, which described symptoms including heart palpitations, numbness in his neck, arms and back and general weakness, that he experienced after eating Chinese food. Symptoms, which he attributed to MSG. This led to widespread concern, numerous anecdotal reports of MSG sensitivity and much debate about what was subsequently dubbed ‘Chinese restaurant syndrome’.\u003c/p\u003e\u003cp\u003eBut is MSG really bad for us and does Chinese restaurant syndrome really exist? We take a look at the current research in an effort to separate fact from fiction.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDiscover our full range of \u003c/strong\u003e\u003ca href=\"https://www.bbcgoodfood.com/health\" target=\"_blank\" rel=\"noopener\"\u003e\u003cstrong\u003ehealth benefit guides\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e including the health benefits of \u003ca href=\"/health/nutrition/health-benefits-green-tea\" target=\"_blank\" rel=\"noopener\"\u003egreen tea\u003c/a\u003e and \u003ca href=\"/health/nutrition/health-benefits-coffee\" target=\"_blank\" rel=\"noopener\"\u003ecoffee\u003c/a\u003e. Plus, find out if \u003ca href=\"/health/nutrition/are-sweeteners-bad-for-you\" target=\"_blank\" rel=\"noopener\"\u003esweeteners are bad for you?\u003c/a\u003e \u003c/strong\u003e\u003c/p\u003e\u003ch2 id=\"what-is-msg-e5002b2f\"\u003eWhat is MSG?\u003c/h2\u003e\u003cp\u003eMSG is a \u003ca href=\"https://foodinsight.org/msg-a-brief-history/\" target=\"_blank\" rel=\"noopener\"\u003eflavour enhancer\u003c/a\u003e that intensifies the savoury or umami taste in foods. It’s made by combining glutamic acid, an amino acid naturally found in foods like tomatoes, aged cheeses and mushrooms, with sodium.\u003c/p\u003e\u003cp\u003eIt was created in 1908 by Professor Kikunae Ikeda, a Japanese biochemist working at the University of Tokyo, who extracted glutamate from dashi – a broth made from kelp – and found it produced an intense savoury taste. He found that combining glutamate with sodium helped to balance the flavour and made it easier to use. He began producing MSG a year later. Today, instead of extracting and crystallising MSG from seaweed, it is produced by the \u003ca href=\"/health/nutrition/health-benefits-of-fermenting\" target=\"_blank\" rel=\"noopener\"\u003efermentation\u003c/a\u003e of starch, sugar beet, sugar cane or molasses. This process is similar to that used to make yogurt, vinegar and wine.\u003c/p\u003e\u003ch2 id=\"is-msg-friend-or-foe-6e38482b\"\u003eIs MSG friend or foe?\u003c/h2\u003e\u003cp\u003eWhile many people believe that MSG is linked with health problems and prefer to avoid it, the latest research suggests otherwise. The negative press around MSG has largely been fuelled by studies in which lab rats were fed or injected with extremely high doses of MSG. Well controlled double-blind studies in humans have failed to establish a conclusive link between MSG and health problems.\u003c/p\u003e\u003cp\u003eHealth authorities around the world, including the \u003ca href=\"http://www.fda.gov/food/food-additives-petitions/questions-and-answers-monosodium-glutamate-msg\" target=\"_blank\" rel=\"noopener\"\u003eUS Food \u0026amp; Drug Administration\u003c/a\u003e, the \u003ca href=\"https://www.efsa.europa.eu/en/efsajournal/pub/4910\" target=\"_blank\" rel=\"noopener\"\u003eEuropean Food Safety Authority\u003c/a\u003e and the \u003ca href=\"https://www.food.gov.uk/business-guidance/approved-additives-and-e-numbers\" target=\"_blank\" rel=\"noopener\"\u003eUK Food Standard Agency\u003c/a\u003e all conclude that MSG is generally safe and does not present any risk to health when consumed in moderate amounts. Although some people report symptoms like headaches, flushing, heart palpitations and sweating after consuming MSG, well-controlled studies have failed to establish a clear link between these symptoms and MSG. One explanation could be that some people have a \u003ca href=\"https://foodinsight.org/wp-content/uploads/2015/07/Monosodium-Glutamate-MSG-Fact-Sheet-From-A-to-Umami.pdf\" target=\"_blank\" rel=\"noopener\"\u003esensitivity or intolerance to MSG\u003c/a\u003e.\u003c/p\u003e\u003cp\u003eClare Thronton-Wood, registered dietitian and spokesperson for the \u003ca href=\"https://www.bda.uk.com/\" target=\"_blank\" rel=\"noopener\"\u003eBritish Dietetic Association\u003c/a\u003e explains ‘The European Food Safety Authority assessed the safety of glutamic acid and its salts (E620-625) used as food additives and set an acceptable daily limit (ADI) of 30mg/kg body weight per day. This level of intake is based on the highest dose at which scientists observed no adverse effects on animals in toxicity studies and would translate to 2100mg per day for a 70kg man.'\u003c/p\u003e\u003cp\u003eRather than being a concern, MSG may well offer some health benefits. If you’re trying to reduce your sodium intake without compromising flavour, MSG could be the solution. Interestingly, MSG contains three times less sodium than the same amount of table salt. This is important as the link between salt and \u003ca href=\"/health/health-conditions/spotlight-high-blood-pressure\" target=\"_blank\" rel=\"noopener\"\u003ehigh blood pressure\u003c/a\u003e is well established. For this reason, the Department of Health recommend that \u003ca href=\"https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/#:~:text=Adults%20should%20have%20no%20more,added%20during%20and%20after%20cooking.\u0026amp;text=Babies%20should%20not%20have%20much,developed%20and%20cannot%20process%20it.\" target=\"_blank\" rel=\"noopener\"\u003eadults in the UK should aim to eat no more that 6g salt/day\u003c/a\u003e.\u003c/p\u003e\u003cp\u003eDespite this advice, the average daily intake in the UK is 9.2g for men and 7.6g day for women, so there’s a lot of work that needs to be done to reach this target.\u003c/p\u003e\u003ch2 id=\"common-food-sources-df03a4dc\"\u003eCommon food sources\u003c/h2\u003e\u003cp\u003eMSG is used as a flavour enhancer in ready prepared foods including:\u003c/p\u003e\u003cul\u003e\u003cli\u003eProcessed meat\u003c/li\u003e\u003cli\u003eCanned soups\u003c/li\u003e\u003cli\u003eStock cubes\u003c/li\u003e\u003cli\u003eFrozen ready meals\u003c/li\u003e\u003cli\u003eInstant noodles\u003c/li\u003e\u003cli\u003eSavoury snacks\u003c/li\u003e\u003cli\u003eSeasoning\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIf you're concerned about MSG in your diet, opt for whole, unprocessed foods when possible and check the ingredients list on processed food labels. If you don’t see monosodium glutamate mentioned on the ingredients list it doesn’t mean it’s not present, in the UK and Europe all approved additives are given a E number which is often used on foods labels, the E number for MSG is E621.\u003c/p\u003e\u003cp\u003eAvoiding MSG when you’re eating out isn’t so simple. MSG isn’t one of the 14 major allergens that restaurants are required to declare so you need to ask the restaurant if they used MSG. Be extra cautious with Chinese and Asian food, especially dishes that contain sauces or broths and dishes in buffet-style restaurants may contain MSG as it's often used to keep food flavourful after long periods on display.\u003c/p\u003e\u003ch2 id=\"using-msg-at-home-575aa90d\"\u003eUsing MSG at home\u003c/h2\u003e\u003cp\u003eAlthough MSG is odourless and tasteless by itself, when MSG is eaten the sodium and glutamate break apart in the saliva and the glutamate activates umami taste receptors on the tongue. It can be used as an ingredient in marinades or rubs before grilling or roasting, added to soups, stews and sauces or sprinkled over scrambled eggs. Moderation is key if you are using MSG at home because too much can be overpowering, so in a chicken stew that serves four, you only need around 1/4 tsp.\u003c/p\u003e\u003ch3 id=\"so-is-msg-bad-for-you-36370852\"\u003eSo, is MSG bad for you?\u003c/h3\u003e\u003cp\u003eWhile MSG has been a subject of controversy, current scientific evidence doesn't support many of the health concerns associated with it but if you want to avoid it Clare says ‘opt for whole, unprocessed foods whenever possible and check the ingredients list on the labels of processed foods.'\u003c/p\u003e\u003cp\u003eRemember, if you have a gluten intolerance and you’re worried that MSG contains gluten, there’s no need as the two things are not related.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCheck out these recipes which give you the umami taste without MSG\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/premium/umami-roast-potatoes\" target=\"_blank\" rel=\"noopener\"\u003eUmami roast potatoes\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/recipes/umami-gravy\" target=\"_blank\" rel=\"noopener\"\u003eUmami gravy\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/recipes/miso-marinated-salmon\" target=\"_blank\" rel=\"noopener\"\u003eMiso salmon\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/recipes/spaghetti-puttanesca\" target=\"_blank\" rel=\"noopener\"\u003eSpaghetti puttanesca\u003c/a\u003e\u003c/p\u003e\u003ch3 id=\"now-try-d29ef12e\"\u003eNow try...\u003c/h3\u003e\u003cp\u003e\u003ca href=\"/howto/guide/secret-salt-0\" target=\"_blank\" rel=\"noopener\"\u003eFoods high in salt and how to avoid them\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/health/nutrition/health-benefits-cinnamon\" target=\"_blank\" rel=\"noopener\"\u003eHealth benefits of cinnamon\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/health/nutrition/ingredient-focus-garlic\" target=\"_blank\" rel=\"noopener\"\u003eHealth benefits of garlic\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/health/nutrition/health-benefits-turmeric\" target=\"_blank\" rel=\"noopener\"\u003eHealth benefits of turmeric\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/health/nutrition/ingredient-focus-ginger\" target=\"_blank\" rel=\"noopener\"\u003eHealth benefits of ginger\u003c/a\u003e\u003c/p\u003e\u003chr\u003e\u003cp\u003e\u003cem\u003eFiona Hunter, Bsc (Hons) Nutrition, PG Dip Dietetics, is a highly experienced nutritionist, having worked in the NHS and now as an independent nutrition consultant. \u003c/em\u003e\u003c/p\u003e\u003cp\u003e\u003cem\u003eAll health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. 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