MSG, or monosodium glutamate, has been a hot topic in the food world for years. This flavor enhancer is known for adding a savory taste to many dishes, but it’s not always easy to spot on ingredient lists. While some people actively try to avoid MSG, it often sneaks into our meals without us realizing it.
In this blog, I’ll reveal 12 surprising places where MSG might be hiding in your everyday diet. You might be shocked to discover how common this additive really is, even in foods you’d never suspect.
Canned soups
Many canned soups contain MSG to enhance their flavor. It’s often added to boost the taste of broths and bouillons. Check the ingredient list for terms like “yeast extract” or “hydrolyzed protein,” which are other names for MSG. If you’re trying to avoid MSG, look for soups labeled “MSG-free” or consider making your own at home.
Potato chips
Many popular potato chip brands add MSG to boost their savory taste. It’s often found in flavored varieties like barbecue or sour cream and onion. The MSG in chips might be labeled as “glutamic acid” or “sodium glutamate.” If you’re craving a crunchy snack, try making your own chips at home or choose brands that explicitly state they’re MSG-free.
Fast food
Fast food restaurants often use MSG in their menu items to enhance flavor. It’s commonly found in burger seasonings, fried chicken coatings, and sauces. Some chains have pledged to remove MSG, but it’s still present in many fast food meals. When eating out, don’t hesitate to ask about MSG content in the dishes you’re ordering.
Frozen meals
Frozen dinners and convenience foods frequently contain MSG as a flavor enhancer. It’s used to make these meals taste better after reheating. Look for ingredients like “hydrolyzed vegetable protein” or “autolyzed yeast extract” on the label. Preparing meals from scratch using whole ingredients is the best way to avoid hidden MSG in frozen foods.
Soy sauce
Traditional soy sauce naturally contains MSG due to its fermentation process. Some brands may add extra MSG to intensify the umami flavor. If you’re sensitive to MSG, look for low-sodium soy sauce options or try coconut aminos as an alternative. Remember that even “naturally brewed” soy sauce can contain significant amounts of MSG.
Processed meats
Deli meats, sausages, and other processed meats often contain MSG. It’s used to enhance flavor and extend the shelf life of these products. Check for ingredients like “carrageenan” or “sodium caseinate,” which can indicate the presence of MSG. Opting for fresh, unprocessed meats is a good way to avoid hidden MSG in your protein sources.
Flavored crackers and snacks
Many flavored crackers and savory snacks rely on MSG for their taste. It’s commonly found in cheese-flavored products and seasoned varieties. The MSG might be listed as “maltodextrin” or “torula yeast” on the ingredient label. Making your own seasoned snacks at home allows you to control the ingredients and avoid unwanted additives.
Asian cuisine
Some Asian restaurants use MSG in their dishes to enhance umami flavors. It’s particularly common in Chinese, Thai, and Vietnamese cooking. While not all Asian restaurants use MSG, it’s often present in sauces and seasonings. If you’re concerned, don’t hesitate to ask your server about MSG use in their dishes.
Flavored nuts
Many flavored and seasoned nuts contain MSG to enhance their taste. It’s often found in savory varieties like barbecue or ranch-flavored nuts. Check the ingredient list for terms like “hydrolyzed soy protein” or “autolyzed yeast extract.” Roasting plain nuts at home with your own seasonings is a great way to enjoy flavorful nuts without added MSG.
Instant noodles
Instant noodle packets frequently use MSG in their seasoning mixes. It’s added to boost the savory flavor of the broth and toppings. Look for ingredients like “disodium guanylate” or “disodium inosinate,” which are often used with MSG. Making your own quick noodle soups with fresh ingredients can help you avoid hidden MSG in these convenient meals.
Canned Tuna
Some brands of canned tuna contain MSG to enhance flavor and extend shelf life. It’s often listed as “hydrolyzed vegetable protein” or “yeast extract.” Even tuna packed in water may contain MSG. Choosing brands with minimal ingredients or fresh fish can help reduce MSG exposure.
Prepared Pasta Sauces
Many jarred pasta sauces use MSG to enhance their flavor profile. It’s commonly found in tomato-based and cream-based sauces. The MSG might be listed as “natural flavors” or “sodium caseinate.” Making your own pasta sauce from fresh ingredients is an easy way to avoid hidden MSG.
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