Top Foods High in Glutamate: Should You Avoid Them?

Ever thought about how certain types of food are just extra addictive? More often than not, they are those that contain glutamate or monosodium glutamate. You can discover this irresistible umami flavor in quite a few common foods, but they do come with their fair share of controversy when it comes to effects on health. So, is it necessary to avoid foods with glutamate, or is it just a popular myth? This article will help you find some clarity on that topic and uncover nutritional hacks.

Introduction to Glutamate

Glutamate is a non-essential amino acid and also the most abundant amino acid found in the everyday diet, which includes foods like meat, soy sauce, bone broths, etc. You also don’t need to absorb it from food; the human body produces it, as glutamate can be made from other amino acids. Glutamate does play an integral role in protein synthesis and brain function [1].

How it does this is by acting as a neurotransmitter in the central nervous system, and supports actions like muscle movement and cognition by helping to send signals to nerve cells. This is possible because of glutamate receptors found throughout the body [1]. Although it can be debated if glutamate found in food can cross the blood-brain barrier, the brain can very well produce its own supply from glutamine compounds [1].

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What is Monosodium Glutamate (MSG)?

This naturally occurring amino acid can be seen as the sodium salt of glutamic acid. Monosodium glutamate was originally created in 1908 by a Japanese chemist who extracted glutamate from seaweed broth, and in the present world manufactured through the process of fermenting starch, sugar cane, or molasses.

It is included in a wide range of food products to enhance the taste of umami, especially Asian cuisine, and is described as one of the five basic tastes that deepens savory taste. Some people do claim to have symptoms like headaches and nausea from consuming this compound, but scientific studies have not proved this. Just as the body processes natural glutamate, monosodium glutamate is processed the same, and as it doesn’t cross the blood-brain barrier, it can’t impact the brain glutamate levels. It is considered safe by the FDA, but products must list it on their labels.

Top 10 High Glutamate Foods

For many centuries, glutamate has been a part of fermented foods, where aging naturally increases its concentration. In recent times, you can often see it in the form of MSG, which is a food additive made through the fermentation of starches and sugars. A fine powder that looks like salt is formed and then added to a range of dishes for a rich umami taste. Below are some of the most common foods that contribute to glutamate consumption!

1. Parmesan cheese

Extremely rich in glutamate, aged cheeses develop high free glutamate as proteins break down over time. This ingredient is often grated over pasta, soups, ricotta, etc., and can be found in various other dishes.

2. Soy sauce

The process of fermenting soy proteins produces this sauce, which is a glutamate-rich liquid. This high glutamate concentration is commonly found in stir-fries, marinades, or as dipping sauces.

3. Tomatoes

While raw tomatoes may have only about 250mg/100g of glutamate levels, sun-dried or cooked tomatoes can have as high as 1,000 mg/100g. It can be found in the form of tomato sauce, soups, ketchups, and many more across cuisines, contributing to your daily dietary glutamate intake.

4. Instant noodles

This one should come as no surprise. Most flavor packets in instant noodles contain monosodium glutamate (MSG), along with hydrolyzed proteins and soy sauce powder, which further pushes up the levels of free glutamate. The strong umami flavor is what makes people crave noodles and other snack foods so often.

5. Miso paste

This is another product that’s produced from the fermentation process of soy beans and soy protein, but this one is done with koji mould. Used in soups, glazes, and salad dressings, the glutamate levels for miso paste depend on how long it’s been fermented.

6. Seaweed

Nothing screams umami the way seaweed does, and dried kombu can contain up to 3,000 mg/100g of glutamate. It’s no wonder, then, that seaweed is the original source of discovery for glutamate and MSG, and is most popularly used to make dashi, which is a broth of significance in Japanese cuisine.

7. Mushrooms

Mushrooms contain glutamate and guanylate, which work synergistically to give you a very strong umami flavor. Glutamate levels are especially high for Shiitake mushrooms, and are even higher when they’re dried. You can find them in vegetarian broths, stir-fries, and soups.

8. Cured meats

The process of curing, dry aging, and fermentation naturally releases free amino acids and glutamate forms due to the protein breakdown. Popular toppings like prosciutto and salami add flavor bursts to pizzas, pastas, and sandwiches because of the glutamate concentration in these foods.

9. Bone Broth

Simmering bones for a long period of time (around 12-24 hours), especially with the addition of meat, cartilage, and vegetables, breaks down proteins into free amino acids, including glutamate. Bone broth is often used as a base for soups, stews, or can even be had on its own as a savory broth.

10. Anchovies

Salting and aging of anchovies, along with the fermentation process, produce glutamate. Anchovies can be spotted in Caesar dressing, pasta sauces, and as a flavor base in many dishes. You can also find this in other seafood like scallops, oysters, and shrimp.

You can also find MSG in packaged foods like hot dogs, along with natural sources of glutamate in many foods like soy sauce, fish sauce, and dairy products. But the latter can be a healthier alternative to processed foods with added MSG. Autolyzed yeast enhances flavor by adding the savory, umami flavor

For healthy snack options:

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Is it Safe to Consume Glutamate and MSG?

Glutamate and MSG have been studied extensively, and current research supports that they are safe for most people when consumed in normal amounts. Organizations like the U.S. Food and Drug Administration (FDA) and the World Health Organization (WHO) has reviewed the evidence and concluded that MSG is a safe food additive. While a small number of individuals may experience symptoms such as headaches, flushing, or nausea after consuming large amounts—particularly on an empty stomach—these reactions are uncommon and typically short-lived.

That said, glutamate does more than add flavor—it also plays an important role in brain signaling. In rare cases, when glutamate builds up and isn’t properly regulated, it can overstimulate neurons, and this process is known as excitotoxicity. This has been linked to certain neurological and mental health conditions, including metabolic syndrome, and neurodegenerative diseases like multiple sclerosis. For example, a large-scale study in China involving over 1,200 adults found a connection between higher MSG intake and high blood pressure in women [2].

Still, MSG itself isn’t inherently harmful—it’s more often the context in which it appears, such as in heavily processed foods, that raises concerns. When used thoughtfully, especially in home cooking, MSG can actually enhance flavor while helping to reduce overall sodium intake. Taking Gamma Aminobutyric Acid (GABA) supplements can also help alleviate symptoms associated with excess glutamate and support overall health.

Conclusion

We hope that this article has given you all the information you need on glutamate and monosodium glutamate to help you make informed dietary choices! For more resources and information that can help you lead an active and healthy lifestyle, check out the JustFit app!