Although virtually every food will contain some amount of glutamate, there are some foods that are rich in glutamate and can easily be combined in your favorite recipes.

Our chart lists some of the most common, glutamate-rich foods, most of which can be found in your local grocery store.

glutamate foods
Free* Glutamate Content of Foods (mg / 100g) Free* Glutamate Content of Foods (mg / 100g)
Cow’s Milk 2 Human Milk 22
Eggs 23 Beef 33
Fish (Mackerel) 36 Chicken 44
Potatoes 102 Corn 130
Oysters 137 Tomatoes 140
Broccoli 176 Mushrooms 180
Peas 200 Grape juice 258
Fresh tomato juice 260 Walnuts 658
Soy Sauce 1090 Parmesan cheese 1200
Roquefort cheese 1280
Free* Glutamate Content of Foods (mg / 100g)
Cow’s Milk 2
Human Milk 22
Eggs 23
Beef 33
Fish (Mackerel) 36
Chicken 44
Potatoes 102
Corn 130
Oysters 137
Tomatoes 140
Broccoli 176
Mushrooms 180
Peas 200
Grape juice 258
Fresh tomato juice 260
Walnuts 658
Soy Sauce 1090
Parmesan cheese 1200
Roquefort cheese 1280
*There are actually two forms of glutamate found in foods: bound and free. Since only free glutamate is effective in enhancing the flavor of food, the numbers above reflect only the amount of free glutamate for each item listed.

It does not matter whether you select glutamate-rich foods and ingredients like tomatoes, Parmesan cheese, walnuts, MSG or soy sauce, the glutamate in each is the same.

Medical specialists have known for decades that your body does not distinguish between the glutamate found naturally in foods and that in MSG. In fact, even today’s state-of-the-art technology can’t separate them. For example, if you analyzed a plate of spaghetti, you could find out the total amount of glutamate in the dish. However, since glutamate is glutamate, there is no way to determine whether the glutamate came from tomatoes, Parmesan cheese or MSG.