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What Foods are Glutamate-Rich?

What Foods are Glutamate-Rich?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.




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.