Does Canned Tuna Contain MSG? What You Need To Know

Canned tuna is a kitchen staple thanks to its convenience, affordability, and nutrition. But some health-conscious consumers worry about additives like MSG being added during processing.

So does canned tuna actually contain MSG? Let’s find out

MSG, short for monosodium glutamate, is a controversial flavor enhancer added to many processed foods. While the FDA deems it “generally recognized as safe”, some studies have linked MSG to minor health issues.

In this in-depth article we’ll uncover everything about MSG in canned tuna. You’ll learn

• What foods commonly contain MSG
• The health effects of MSG
• How to find and pick canned tuna without MSG
• Safest ways to eat canned tuna

By the end you’ll have all the info to enjoy your canned tuna without worrying about questionable additives.

Understanding MSG

MSG is the sodium salt of glutamic acid, an amino acid naturally found in foods like tomatoes, cheese, mushrooms, and seafood.

It was first isolated from seaweed by a Japanese scientist in 1908. He discovered that glutamate amplifies the savory umami flavor.

Soon MSG was commercialized as a flavor enhancer. Today it’s added to a wide variety of processed foods including:

• Chips, snacks, instant noodles
• Frozen meals
• Fast food
• Canned soups
• Broths and seasoning mixes
• Salad dressings, mayo
• Soy sauce

MSG improves palatability and makes processed foods more crave-able. But not everyone is convinced it’s safe.

The MSG Controversy

While the FDA considers MSG “generally recognized as safe” (GRAS), there are some health concerns to note.

Some people report mild symptoms after eating MSG like:

• Headache
• Flushing
• Sweating
• Numbness
• Nausea

However, researchers argue more evidence is needed to directly link MSG and these effects.

Animal studies hint at other possible issues like liver damage, obesity, and neurological disorders. But human data is lacking.

Due to the uncertainties, more and more people want to avoid MSG in their food. This is especially true for processed meats like canned tuna.

Does Canned Tuna Contain MSG?

So does canned tuna actually have added MSG?

The answer is maybe.

Some tuna manufacturers add MSG to enhance the flavor of canned tuna. It varies by brand.

For example, StarKist chunk light tuna in water lists MSG in the ingredients. But Wild Planet and Safe Catch don’t use any additives like MSG in their tuna.

Two other clues that canned tuna contains MSG are:

1. Ingredients like “hydrolyzed vegetable protein” or “autolyzed yeast extract”. These often contain hidden glutamate.

2. Labels like “No MSG added” rather than “No MSG. This suggests naturally occurring MSG is still present.

The only way to know if your canned tuna has MSG is to read the label carefully.

Is MSG the Only Additive in Canned Tuna?

While MSG gets a bad rap, it’s not the only controversial additive found in canned tuna.

Some other ingredients to watch out for include:

• Vegetable broth – Often used instead of water to enhance flavor. Can contain MSG.

• Soybean oil – Cheap oil that boosts calories and omega-6s. Associated with inflammation.

• Salt – Most canned tuna contains extra added salt, boosting sodium intake.

• Preservatives – Added to prolong shelf life. May include BHA, BHT, and EDTA.

• Colors & flavors – Examples are “tuna extract” or carbon dioxide. Used for visual appeal.

• Stabilizers – Like guar gum, locust bean gum to maintain consistency. Effects disputed.

Your safest bet is to choose canned tuna with no additives at all besides tuna and water or olive oil.

Brands like Wild Planet contain just sustainably caught tuna and sea salt.

What Are the Health Effects of MSG in Tuna?

Regularly having canned tuna with MSG may not be ideal for your health, especially if you’re sensitive. Here’s what science says so far:

• Headaches – Some evidence links MSG to headaches and migraine. Could affect those prone to them.

• Brain health – Animal studies show possible neuron damage and impairment in learning and memory.

• Obesity – MSG may alter appetite hormones like leptin and stimulate overeating.

• Metabolic syndrome – Associated with insulin resistance, inflammation, liver damage in rodent studies.

• Kidney function – Large doses of MSG linked to compromised renal function in one study.

While more research is needed, limiting additives like MSG in tuna seems prudent until we know more.

How Much MSG Is Dangerous?

According to the FDA, MSG is safe at average intake levels:

• 6-9 grams per day for healthy adults
• Under 3 grams per day for children

However, dose toxicity depends on age, sex, individual sensitivity, and presence of health conditions.

Studies show that large doses of 5 grams MSG without food caused objective adverse effects. And doses above 3 grams may exacerbate headaches in sensitive people.

Most researchers agree MSG intake should be limited. But avoiding all MSG 100% is near impossible thanks to its widespread use in food products.

How To Pick Canned Tuna without MSG

Reading labels carefully is key to finding canned tuna without questionable additives like MSG. Here are some tips:

• Choose tuna packed in water instead of broth or oil, which often contain MSG.

• Look for shorter ingredient lists with only tuna and water or olive oil.

• Ensure MSG, autolyzed yeast, hydrolyzed proteins are not listed.

• Check label says “No MSG added” or “No additives”.

• Select italian imported canned tuna which is additive-free by law.

• Pick skinned and deboned tuna to avoid added broths during processing.

• Choose albacore or skipjack tuna which has lower mercury than white tuna.

Some excellent natural options are SafeCatch, Wild Planet, Crown Prince, and Ortiz.

Healthiest Ways To Eat Canned Tuna

To maximize the nutrition of canned tuna, keep these safe preparation tips in mind:

• Rinse tuna before use to remove excess sodium, liquids, and stray additives.

• Combine tuna with antioxidant-rich veggies like onions, celery, peppers, spinach. These help neutralize any toxins present.

• Add nutrient-dense toppings like avocado, beans, nuts, and seeds to canned tuna salads and sandwiches.

• Choose whole grain buns, breads, crackers to balance glycemic response if carbs are included.

• Limit tuna intake to 2-3 times per week max to prevent mercury overexposure.

• Grill, bake or pan sear tuna cakes, patties or steaks instead of deep frying in oil.

Make Your Own Canned Tuna Without Preservatives

If you want 100% control over what goes into your canned tuna, making it yourself is the ultimate solution.

It only takes 10 minutes of hands on prep! Follow these simple steps:

Ingredients:

• 2 lbs tuna steaks, cut into chunks
• 1⁄4 cup olive oil or broth
• 1⁄4 tsp sea salt (optional)

Directions:

1. Get Mason jars sterilized either by dishwasher or boiling 10 minutes.

2. Fill tuna chunks evenly into jars, leaving 1 inch headspace.

3. Pour oil/broth over tuna. Add sea salt if desired.

4. Wipe jar rims clean. Seal lids tightly.

5. Pressure can jars at 11 PSI for 100 minutes for pints or 110 for quarts.

6. When cooling, lids should “pop” indicating a proper seal.

7. Check seals before storage. Refrigerate after opening.

When made properly, home-canned tuna keeps 1 year shelf-stable or indefinitely refrigerated.

The Bottom Line

While not all canned tuna contains MSG, it’s added by some manufacturers along with other additives. Reading labels carefully and choosing additive-free options is the best way to limit exposure.

Overall moderation, variety, and proper cooking methods are key to safely enjoying canned tuna as part of a balanced diet. Emphasizing antioxidant and nutrient-dense whole foods is the best way to offset any potential risks.