Substitute for MSG: 5 Natural Umami Alternatives That Work
Best Substitute
Mushroom Powder (Shiitake or Porcini)
1 tsp mushroom powder per ½ tsp MSG
Dried shiitake and porcini mushrooms are among the highest natural sources of free glutamic acid, the same compound that gives MSG its umami flavor. Grind dried mushrooms to a fine powder in a spice grinder.
Flavor & Texture Change
Rich, earthy umami with a subtle mushroom undertone. Deepens savory flavors naturally. Less intense than pure MSG but more complex.
When Not to Use
Adds a mild mushroom flavor alongside the umami. Darker in color than MSG, which may tint light-colored dishes. Use more than MSG since it is less concentrated.
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Which MSG (Monosodium Glutamate) Substitute Should You Use?
Best Natural Umami
Mushroom Powder
Highest natural glutamic acid. Pure umami without changing the dish's character.
Best for Asian Cooking
Soy Sauce
Traditional umami source. Adds depth to stir-fries, noodles, and fried rice.
Best Vegan Option
Nutritional Yeast
Cheesy umami flavor. Rich in B vitamins. Sprinkle on finished dishes.
All Alternatives
Soy Sauce
½ tsp soy sauce per ¼ tsp MSG
Naturally rich in glutamic acid from fermented soybeans. Adds both umami and saltiness. Reduce other salt in the recipe when using.
Flavor/texture:Salty, savory umami with a fermented depth. Changes the flavor profile more than pure MSG. Use tamari for gluten-free needs.
Avoid when:Adds sodium and liquid to the recipe. Dark soy sauce will color the dish. Contains wheat (not gluten-free unless using tamari). Soy allergen.
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Parmesan Cheese (finely grated)
1 tbsp finely grated Parmesan per ½ tsp MSG
Parmesan is one of the highest natural sources of free glutamic acid (1.2g per 100g). Adds intense umami to pasta, risotto, soups, and sauces.
Flavor/texture:Salty, nutty, sharp umami. Adds a distinctly Italian character. Best in Western-style dishes where cheese complements the other flavors.
Avoid when:Not vegan. Adds dairy, fat, and sodium. Changes the dish to have a cheesy character. Not suitable for Asian dishes where cheese would be out of place.
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Fish Sauce
½ tsp fish sauce per ¼ tsp MSG
Made from fermented fish, extremely high in natural glutamates. A staple umami source in Southeast Asian cooking. Powerful flavor, so start with less.
Flavor/texture:Intense, funky umami with a fermented fish character. The fishy smell disappears during cooking, leaving deep savory flavor.
Avoid when:Strong fishy aroma that cooks off. Not vegan. Adds sodium. Can overwhelm if too much is used. Fish allergen.
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Nutritional Yeast
1 tbsp nutritional yeast per ½ tsp MSG
Deactivated yeast flakes with a cheesy, nutty, savory flavor. Rich in B vitamins. Popular in vegan cooking as a flavor enhancer and cheese substitute.
Flavor/texture:Cheesy, nutty, slightly yeasty umami. Best when sprinkled on finished dishes or stirred into sauces. Different character from MSG's pure umami.
Avoid when:Adds a distinctly cheesy or yeasty flavor that may not suit all cuisines. Requires more volume than MSG. Can taste artificial if overused.
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Tips
MSG provides pure umami without adding other flavors. All natural substitutes add their own flavor alongside the umami, so choose based on what complements your dish. Layering multiple umami sources (e.g., soy sauce + mushroom) creates more depth than a single substitute. Start with 25% less than the recipe's MSG amount and adjust to taste.
How to Substitute MSG (Monosodium Glutamate)
A flavor enhancer that provides umami, the fifth basic taste. MSG is the sodium salt of glutamic acid, a naturally occurring amino acid. Classified as GRAS (Generally Recognized As Safe) by the FDA. Used in Asian cooking, soups, snacks, and seasoning blends.
The best substitute for msg (monosodium glutamate) depends on what role it plays in your recipe. Our top recommendation is Mushroom Powder (Shiitake or Porcini) (1 tsp mushroom powder per ½ tsp MSG), which works well for soups, stir-fries, sauces, ramen.
If you need a different option, Soy Sauce (½ tsp soy sauce per ¼ tsp MSG) is another reliable choice. Naturally rich in glutamic acid from fermented soybeans. Adds both umami and saltiness. Reduce other salt in the recipe when using.
When substituting msg (monosodium glutamate), consider the flavor profile, texture, and cooking method of your recipe. For vegan alternatives, look for the options marked with the vegan badge above.
Substitution ratios verified against USDA FoodData Central. See our testing methodology for details.
Sources & References
- National Library of Medicine (NCBI)
MSG safety profile, GRAS classification, and scientific review
- Healthline
evidence-based review of MSG safety and natural glutamate sources
- USDA FoodData Central
glutamic acid content in natural food sources
Frequently Asked Questions
What is a natural substitute for MSG?
Mushroom powder (shiitake or porcini) is the best natural substitute. It contains free glutamic acid, the same compound in MSG. Use 1 teaspoon mushroom powder per half teaspoon MSG.
Is MSG bad for you?
The FDA classifies MSG as Generally Recognized As Safe (GRAS). Decades of research show no causal link between MSG and symptoms in the general population. True MSG sensitivity is rare and not scientifically proven according to the Mayo Clinic.
Can I use soy sauce instead of MSG?
Yes. Use half a teaspoon of soy sauce per quarter teaspoon of MSG. Soy sauce adds both umami and saltiness, so reduce other salt in the recipe. Use tamari for a gluten-free option.