Reducing sodium isn’t always simple in real life. People may genuinely want to cut back on salt. But taste still decides what ends up on the plate, day after day.
That’s why many lower-sodium products struggle. They don’t quite match the flavour people are used to, especially in savoury foods where salt does more than add “saltiness.” It shapes the whole eating experience.
A 2019 study by Wallace, Cowen, and Bailey looked at whether MSG could help close that gap. The researchers analysed dietary data from more than 16,000 Americans. Then they modelled what might happen if, in certain savoury foods, a portion of sodium chloride was replaced with glutamates such as MSG.
They focused on foods people already eat regularly. Soups. Processed savoury products. Mixed dishes. Snacks. These are not ideal-world meals but rather real-world habits.
Their modelling suggested something practical: swapping out part of the sodium chloride in these foods for glutamate seasonings such as MSG could lead to a measurable reduction in overall sodium intake across the population.
This ties back to what MSG actually does in food. MSG contributes umami – that savoury depth and fullness that makes a dish feel rounded. And because it can help maintain taste perception even when salt is lowered, it offers a way to reduce sodium without making dishes feel flat, thin, or less satisfying.
There’s also a straightforward numbers piece. MSG contains less sodium than regular table salt. Table salt is nearly 39% sodium, while MSG contains about 12%. Used alongside reduced salt, MSG can help cut sodium in certain savoury foods by up to 40% while maintaining palatability.
That’s why these findings matter in a public health context. Agencies around the world continue to encourage lower sodium intake – but awareness isn’t the only hurdle. Consumer acceptance is. If food loses too much flavour, it’s hard to stick with the change long-term.
In the end, the study points to a workable idea rather than a dramatic dietary shift. Sodium reduction through MSG may help make lower-sodium foods more enjoyable, so flavour and healthier eating goals can move in the same direction instead of fighting each other.
