As you scrutinize nutrition labels as part of your weight loss journey, you may hesitate when it comes to monosodium glutamate, or MSG, due to its perceived link to weight gain and rumored health risks.
What exactly is MSG, and should you avoid it? If you’re curious about how MSG fits into your health-conscious choices, keep reading to find out what the research says — plus, discover 14 foods you’d never think would contain MSG.
What Is MSG, and Why Is It Added to Foods?
MSG is an excellent tool for flavor enhancement, according to New York–based registered dietitian Nicole Rodriguez, founder of Enjoy Food Enjoy Life. The glutamate in MSG is responsible for amping up the overall taste of food by intensifying and balancing flavors. MSG is particularly effective in bringing out the savory notes in dishes, giving them a umami flavor.
What Does the Research Say About MSG?
The controversy around MSG initially started in the 1960s, when claims that consuming this additive led to symptoms such as headaches, nausea, and dizziness. However, scientific research has failed to support these claims consistently. A review published in the Journal of Headache and Pain in May 2016 found the evidence inconclusive, while a study published in December 2023 by Current Pain and Headache Reports identified MSG as a potential trigger for migraine and headaches. However, it remains unclear how MSG affects the pathophysiology.
Apart from headaches, MSG has also been linked to male reproductive dysfunction as well as metabolic syndrome.
Does MSG Make You Gain Weight?
Older studies have found foods with MSG increased hunger and food intake, but recent research on whether it directly contributes to weight gain is lacking. As previously mentioned, some research suggests MSG may contribute to metabolic disorders; these could include obesity, cancer, hypertension, and diabetes. However, it’s seen more of an indirect correlation through various metabolic processes involving factors like oxidative stress, high insulin levels, lipid imbalance, and other actions.
Says Kansas City–based registered dietitian Cara Harbstreet of Street Smart Nutrition, “The link between MSG and weight gain is based on flawed study designs and weak data that conflict with other findings, and since body weight is impacted by many factors, it’s unlikely that avoiding or adding MSG in the amounts you’d typically eat will make a significant difference.”
Rodriguez agrees, saying, “There is no reliable research indicating that MSG leads to or contributes to weight gain. Focusing on your intake of lean protein and vegetables, staying adequately hydrated, getting enough sleep, and minimizing stress is your best bet for losing and maintaining your weight.”
Is MSG Safe?
MSG has a divided following — some say it should be avoided, while others say it’s fine to eat. Isabel Maples, RDN, a spokesperson for the Academy of Nutrition and Dietetics, says, “As a registered dietitian, I don’t believe it’s necessary to avoid MSG.”
Currently, the FDA labels MSG as “generally recognized as safe” (GRAS). Specifically, it comes down to how much you consume, says Maples, as symptoms might occur in some sensitive individuals who consume 3 grams of MSG or more. However, it’s unlikely someone would consume that much. A typical serving of food with MSG contains less than one-half of a gram (0.5 g) MSG, says Maples.
How Do You Know if Food Has Added MSG?
If you are curious about whether the food you eat contains MSG, Rodriguez explains, “Foods that do not contain MSG are often very clearly labeled as “No MSG” or “Non MSG.” Due to MSG’s mixed reputation, many brands are motivated to use these labels to appeal to consumers. Rodriguez advises, “Instead of avoiding this ingredient, focus on consuming foods that contain fewer ingredients and enhancing them with herbs, spices, and flavor enhancers as you see fit.”
It’s crucial to note that when you scan the ingredients list, MSG is always listed by its full name, monosodium glutamate, and never abbreviated. Maples, explains that since MSG is considered a flavor enhancer, the U.S. Food and Drug Administration (FDA) requires it to be listed if it is added to a product. “MSG cannot be listed as ‘spices and flavorings,’” she says. So once you know what to look for, it should be straightforward to find.
14 Foods You’d Never Guess Contain MSG
Here are five processed foods that often contain added MSG, along with non-MSG options you can try.
- Mac and cheese
Non-MSG option: Annie’s
- Chicken noodle soup
Non-MSG option: Pacific Foods
- Fast-food chicken sandwiches
Non-MSG option: Chick-fil-A Grilled Chicken Sandwich
- Flavored chips
Non-MSG option: Baked Lay's Sour Cream and Onion
- Seasoned pretzels
Non-MSG option: Quinn
Harbstreet points out that while MSG is often associated with being an additive in processed foods, it is also present naturally in some foods.
If you are sensitive to monosodium glutamate, you’ll want to monitor both the additives and naturally occurring sources in your diet. According to the FDA, the glutamate in MSG is chemically identical to the glutamate naturally present in food.
Harbstreet further explains, “Since MSG is simply one sodium attached to one glutamate (an amino acid), it’s present or easily formed in many foods. This includes those that have free glutamates or glutamic acid, some of the most prevalent amino acids.”
She advises individuals to “look for ingredients such as hydrolyzed vegetable protein, protein isolate, textured vegetable protein, yeast extract, or “natural flavors” as a sign that a food may naturally contain MSG.”
MSG naturally exists in foods such as:
- Tomatoes
- Parmesan cheese
- Mushrooms
- Seaweed
- Soy sauce, fish sauce, and oyster sauce
- Scallops
- Tuna
- Cured hams
- Green peas
The Bottom Line
There’s still a lot to learn about MSG. With ongoing debates and evolving research, staying informed is key. However, it’s even more important to include whole, unprocessed foods in your daily diet, as research shows they promote health. With that said, here’s to continuous learning and making decisions that suit your palate and your well-being.
Editorial Sources and Fact-Checking
- Obayashi Y and Nagamura Y. Does Monosodium Glutamate Really Cause Headache?: A Systematic Review of Human Studies. Journal of Headache and Pain. May 17, 2016.
- Ahdoot E and Cohen F. Unraveling the MSG-Headache Controversy: An Updated Literature Review. Current Pain and Headache Reports. December 11, 2023.
- Food Additives and GRAS Ingredients Information for Consumers. U.S. Food and Drug Administration. July 6, 2023.
- Kayode OT, Rotimi DE, Kayode AAA, et al. Monosodium Glutamate (MSG)-Induced Male Reproductive Dysfunction: A Mini Review. Toxics. January 22, 2020.
- Kayode OT, Bello JA, Oguntola JA, et al. The Interplay Between Monosodium Glutamate (MSG) Consumption and Metabolic Disorders. Heliyon. September 9, 2023.
- Kazmi Z, Fatima I, Perveen S, et al. Monosodium Glutamate: Review on Clinical Reports. International Journal of Food Properties. December 29, 2017.
- Food Additives and GRAS Ingredients Information for Consumers. U.S. Department of Agriculture. July 6, 2023.
- Have a Question? U.S. Department of Agriculture. December 13, 2023.
- Questions and Answers on Monosodium Glutamate (MSG). U.S. Food and Drug Administration. January 4, 2018.
- Loï C and Cynober L. Glutamate: A Safe Nutrient, Not Just a Simple Additive. Annals of Nutrition & Metabolism. February 16, 2022.
- Fiebel PR, Ramachandra S, and Holton KF. The Low-Glutamate Diet Reduces Blood Pressure in Veterans With Gulf War Illness: A CONSORT Randomized Clinical Trial. Medicine. January 27, 2023.