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According to the American Heart Association (AHA), Americans eat more than 3,400 milligrams of sodium each day. That’s much more than health experts recommend.

AHA notes: “Because the average American eats so much excess sodium, even cutting back by 1,000 milligrams a day can significantly improve blood pressure and heart health.”

The World Health Organization has stated: “A salt intake of less than 5 grams (approximately 2g sodium) per person per day is recommended by WHO for the prevention of cardiovascular diseases, the leading cause of death globally.” And in March 2023, WHO called on its Member States “to implement sodium intake reduction policies without delay and to mitigate the harmful effects of excessive salt consumption,” to save an estimated 7 million lives globally by 2030.

These and related recommendations by health authorities worldwide are hitting home. In fact, more and more food companies and cooks are incorporating ways to reduce sodium levels in foods and recipes.

This is one of the clear benefits of MSG. MSG is the purest form of umami (savory taste), and is easy to incorporate into cooking. By using MSG, you can bring out the umami flavor in foods, and reduce dietary sodium by eating less salt – without sacrificing taste.

Watch this new video (part of a “Cooking with MSG” video series: 5 videos total, on the MSGdish YouTube channel), where you’ll learn how cooking with MSG brings out Great Taste with Less Salt:

The full transcript:

There is a lot of talk about how MSG makes food taste great because when you add it to food, you are increasing umami levels. What fewer people know is how MSG is a proven strategy for lowering sodium in the diet. If we look at how much, or rather too much, sodium is consumed by Americans every day, it is pretty clear that we have a problem.

reduce sodiumSo, how does MSG lower sodium? This is where it gets interesting. MSG contains one-third of the sodium found in table salt. So, when you mix ⅔ cup salt and ⅓ cup MSG it gives you a blend that has 25% less sodium than pure salt. Or you could take it a step further with ½ cup salt and ½ cup MSG, which yields a 40% sodium reduction. That is really impressive!

By making the blend of your choice in advance it is ready to use – either added to recipes, or used in cook-by-taste preparations or sprinkled on a final dish. Simple.

The really good news is that this salt-and-MSG blend not only reduces sodium but actually makes food taste great. The reason is that while the salt is decreasing, the umami is increasing. This adds a richness to the food and enhances overall flavor.

So, give it a try! Mix some up, add to your favorite foods and discover for yourself how good it tastes – all while cutting back on sodium. That’s a win-win.


umamiICYMI: Video #1 in the Cooking with MSG series: Boosting the Savory Flavor of Foods

MSG can be purchased online and in many grocery stores and international food markets.
For more recipes and umami information, visit the “Savory Cuisine Corner” section on