Salt Questions · Health & nutrition
Is MSG worse for you than regular table salt?
Short answer
No. Gram for gram, MSG (monosodium glutamate) contains about 12% sodium, roughly a third of table salt's 39%. The FDA considers MSG “generally recognized as safe”. Studies have not been able to reliably trigger the symptoms blamed on MSG at normal food amounts, though some people report mild, short-lived reactions to large doses on an empty stomach.
Sodium content by weight
Sodium compared
MSG is the sodium salt of glutamate, an amino acid found naturally in tomatoes, cheese, mushrooms and many other foods. Because glutamate is a large molecule, sodium makes up only about 12% of MSG's weight.
Can MSG help cut sodium?
Some studies show that replacing part of the salt in a dish with MSG lowers total sodium while keeping it tasty, thanks to its savoury umami flavour.
What about “Chinese restaurant syndrome”?
The FDA notes reports of headache, flushing or sweating after eating MSG, but researchers have not been able to reliably trigger these reactions in controlled studies with MSG in food. Some sensitive people may react to large amounts (3 g or more) without food.
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Cite this page
For school projects and reports. Teachers often prefer the original sources too: see the list below.
The Salt Almanac. (2026, November 8). Is MSG worse for you than regular table salt. https://saltalmanac.com/answers/is-msg-worse-for-you-than-regular-table-salt
“Is MSG worse for you than regular table salt.” The Salt Almanac, 8 Nov. 2026, saltalmanac.com/answers/is-msg-worse-for-you-than-regular-table-salt. Accessed [today's date].
“Is MSG worse for you than regular table salt.” The Salt Almanac. Last modified November 8, 2026. https://saltalmanac.com/answers/is-msg-worse-for-you-than-regular-table-salt.
Original sources
- U.S. Food and Drug Administration. Questions and answers on monosodium glutamate (MSG). https://www.fda.gov/food/food-additives-petitions/questions-and-answers-monosodium-glutamate-msg
- Wikipedia. Monosodium glutamate. https://en.wikipedia.org/wiki/Monosodium_glutamate