Glutamates are naturally occurring amino acids that contribute to the savory or umami flavor in many foods. While glutamates are essential for various bodily functions, some individuals may be sensitive to them, leading to the need to manage their intake. This guide explores various foods high in glutamates, helping you make informed dietary choices.
Foods Naturally High in Glutamates
Glutamates are not always added to foods; many items naturally contain significant amounts. Understanding which foods are naturally high in glutamates can help you manage your consumption effectively.
Asian Sauces
Asian sauces like soy sauce, fish sauce, and oyster sauce are known for their high glutamate content. Soy is naturally rich in glutamate, and soy-based sauces concentrate this compound. Soy sauce can contain up to 1,700 milligrams of glutamate per 100 grams. Oyster sauce is also high, with about 900 milligrams per 100 grams, so limiting these sauces is advisable if you’re watching your glutamate intake.
Nuts
Certain nuts, such as walnuts, are naturally high in glutamate. A 100-gram serving of walnuts contains around 658 milligrams of glutamate. Be mindful of walnut butters and walnut oil as well, as these can also have concentrated levels.
Processed Meats
Processed meats, like cured ham, whether canned, frozen, or from the deli counter, tend to contain higher levels of glutamate. Ham can have about 340 milligrams of glutamate per 100 grams. While this may seem moderate, consuming multiple servings can quickly increase your glutamate intake.
Tomatoes
Tomatoes are another natural source of glutamates, containing up to 250 milligrams per 100 grams. It’s essential to be cautious with tomato-based products like tomato sauce and soup. A medium tomato (approximately 150 grams) or a ½ cup serving of tomato sauce can significantly increase your glutamate consumption.
Juice
Grape juice has moderate levels of glutamate, with a 100-gram serving containing about 250 milligrams. A 12-ounce glass of grape juice can easily provide over 500 milligrams of glutamate. Tomato juice is also high in glutamate and should be monitored.
Seafood
Certain types of seafood contain moderate amounts of glutamate. Anchovies, for example, have around 630 milligrams of glutamate per 100 grams. Scallops and oysters also contain glutamate, though in lesser amounts.
Mushrooms
Mushrooms, especially dried shiitake mushrooms, are very high in glutamate. Dried shiitake mushrooms can contain up to 1,060 milligrams of glutamate per 100 grams. While white button mushrooms contain less, individuals sensitive to glutamate may want to avoid mushrooms altogether.
Managing Glutamate Intake
For individuals sensitive to glutamates, managing intake involves being aware of glutamate-rich foods and carefully reading food labels. Opting for fresh, whole foods and limiting processed items can also help reduce glutamate consumption. Understanding “What Are Glutamates In Food” allows you to make better food choices and manage your diet effectively.
Conclusion
Glutamates naturally occur in various foods and contribute to their umami flavor. While not harmful to everyone, individuals with sensitivities may need to manage their intake. By understanding which foods are high in glutamates, such as Asian sauces, nuts, processed meats, tomatoes, juice, seafood, and mushrooms, you can make informed dietary choices that support your health and well-being. Whether you’re trying to reduce your glutamate consumption or simply want to be more informed about what you eat, this guide provides valuable information.
