It’s possible that fish sauce is the most important spice in Southeast Asian cooking, and Thai food is no exception. You may have had it without realizing it, either in your pad thai or in the orange dipping sauce nuoc cham that comes with your Vietnamese takeout.
This article will tell you everything you need to know about fish sauce, such as what it is, how it’s made, how to store it, pick a good one, and use something else instead of it.
YOU LIKE VIDEOS? Check out this video below where I explain what fish sauce is and taste 5 different brands in real time. But this article does go into more detail.
Fish sauce is a staple ingredient in many Southeast Asian cuisines, especially Thai, Vietnamese, and Filipino dishes. Its salty, umami flavor adds depth and savoriness to soups, curries, noodle dishes, and dipping sauces.
However some people wonder if the savory taste of fish sauce comes from MSG (monosodium glutamate). MSG is a controversial food additive that may cause adverse reactions in sensitive individuals.
So does fish sauce contain MSG? Let’s take a detailed look at what fish sauce is, how it’s made, and whether MSG is an ingredient.
What is Fish Sauce?
Fish sauce is a liquid condiment made from fermented fish. It’s known as nam pla in Thailand, nuoc mam in Vietnam, and patis in the Philippines.
The most common type of fish used is anchovies. The small, oily fish are layered with salt and placed in large containers to ferment for up to two years.
During this time, enzyme action breaks down the fish into amino acids and peptides, resulting in a highly concentrated, protein-rich sauce. The clear brown liquid is then strained, bottled, and sold as fish sauce.
Traditional Fish Sauce Ingredients
Authentic high-quality fish sauces contain just a few ingredients
- Anchovies
- Salt
- Water
- Sugar (sometimes)
The anchovies provide savory umami flavor, while the salt acts as a preservative and adds a salty taste. Some brands may add a small amount of sugar to balance the flavor.
So as you can see, MSG is not an ingredient in traditionally-made fish sauces. The savory glutamate taste comes naturally from the fish protein not added MSG.
How is MSG Made?
MSG (monosodium glutamate) is the sodium salt of glutamic acid, an amino acid that occurs naturally in foods like tomatoes, Parmesan cheese, walnuts, and soy sauce.
It can also be manufactured by fermenting starch, sugar beets, sugar cane, or molasses. Through a natural fermentation process, glutamates are formed, which are then neutralized with sodium to produce MSG.
The end result is a white, crystalline powder that contains sodium and glutamate – the components that provide the savory flavor.
So while MSG contains glutamates like fish sauce, it goes through more extensive processing and manufacturing. It’s a food additive produced in factories, not a traditional fermented food ingredient.
Lower Quality Fish Sauces May Contain MSG
While traditional fish sauces are made solely from fish and salt, some lower quality brands add extra ingredients like MSG.
Signs that a fish sauce may contain MSG include:
- More than 4 ingredients listed
- Vague ingredients like “natural flavors” or “spices”
- MSG, yeast extract, or hydrolyzed vegetable protein in the ingredients
To avoid fish sauces with MSG, choose brands with simpler, more transparent labels, like Red Boat, Squid, and Three Crabs. Paying a little more for quality is worthwhile to avoid additives.
When buying from an Asian grocery store, check the label carefully, as MSG may be listed by an alternate name. In Chinese, it’s called weijing; in Thai, it’s ajinomoto.
Health Concerns About MSG
MSG has gotten a bad reputation over the years, with claims that it causes “Chinese restaurant syndrome” symptoms like headaches, numbness, and flushing. However, research has not found solid evidence linking MSG to these adverse effects.
While most people tolerate MSG well, a small percentage of the population may have sensitivity to large amounts. Symptoms are generally mild and transient.
That said, some consumers prefer to avoid MSG-containing foods because of lingering health concerns. So for those wanting to limit additives, fish sauce with MSG should be avoided.
Glutamate Levels in Fish Sauce vs. MSG
One argument makers of MSG point to is that fish sauce contains comparable amounts of glutamate. So how do the levels compare?
Per tablespoon, fish sauces contain approximately:
- 500-800 mg of glutamates
In comparison, MSG contains:
- 870 mg of glutamates per 100 mg
So while the glutamate content is of a similar order of magnitude, fish sauce provides additional nutrition from fish protein and peptides. MSG is simply a man-made chemical additive designed to boost flavor.
Tips for Cooking with Fish Sauce
Once opened, fish sauce will keep for about 1 year in the refrigerator. Shake before using, as the amino acids may separate and settle.
When cooking, add fish sauce to dishes towards the end of cooking. Extended high heat can break down the delicate proteins and alter the flavor.
Start with small amounts like 1 teaspoon per stir-fry or curry, and adjust to taste. A little bit will provide background flavor while too much may overpower.
While indispensable in Southeast Asian cuisine, fish sauce also enhances Western dishes. Add a dash to marinara for extra depth, or use in place of salt in stews, chilis, and braised meats.
Fish Sauce Substitutes
For those avoiding fish sauce, soy sauce makes a good 1:1 substitute. For a vegetarian/vegan option, coconut aminos are a great alternative.
MSG should not be used as a replacement, as it provides only the glutamate taste and not the other flavor compounds in fish sauce.
The Verdict on Fish Sauce and MSG
In conclusion, traditionally-made fish sauces do not contain added MSG. Lower quality brands, however, may add MSG and other additives to accentuate the flavor.
When buying fish sauce, read labels carefully and choose brands with simple, high-quality ingredients. While the glutamate contents of fish sauce and MSG are similar, fish sauce offers nutrition along with flavor.
So while fish sauce does naturally contain glutamates, it is not the same thing as MSG. This flavorful fermented condiment enhances Asian dishes and beyond when used in moderation.
Choose a higher protein content.
Another indicator of quality is protein content. Like I said in “How is Fish Sauce Made?,” cheaper fish sauce has more water added to it, which naturally lowers the amount of fish protein in it.
For example, Red Boat, a premium brand with no added water, contains 4 grams of protein per tablespoon. Squid and Megachef, both great everyday-use options, contain 2 grams. Lucky, a cheap brand I do not recommend you touch, contains zero grams of protein.
Some brands use a “degree N” number to show how much protein is in their fish sauce. For example, Red Boat uses 40°N and Megachef uses 30°N. The higher the number, the more protein.
You might notice that some brands contain added protein. Three Crabs fish sauce has 2 grams of protein, but it also lists “hydrolyzed wheat protein” as an ingredient. (Hydrolyzed wheat protein is a flavor enhancer, similar to MSG. I don’t think the amount added changes the total amount of protein in a serving, but I thought it was worth mentioning.
Important takeaway: Choose fish sauce with at least 2 grams of protein per tablespoon.
What is Fish Sauce?
Some people call it a condiment, but it’s really more of a seasoning because we use it to season food. The main thing it does is add saltiness. The other, less important thing it does is add umami, or savory flavor.
You can think of it as soy sauce with fish. It’s the main way that Thai food is salted, and people in many Southeast Asian countries, like Laos, Vietnam, and the Philippines, also use it.
We also use it as a condiment. A simple mix of fish sauce, chilies, and sometimes lime juice and garlic is called prik nam pla. It is often on the table in Thailand to give food an extra kick of flavor, similar to how salt and pepper are used in the West.
What is MSG, and is it actually bad for you? – Sarah E. Tracy
Does fish sauce have MSG?
Some fish sauce brands on the market do contain added MSG — not good! But the special flavor of quality fish sauce is not derived from adding powdered glutamic acid or MSG to the recipe. Rather, it’s naturally occurring. 4 An example of a man-made MSG is the brand Ac’cent, available in the supermarket’s spice aisle. We recommend you avoid this.
Is fish sauce a probiotic?
Fish sauce is not a probiotic. Fish sauce is made from fermenting salted fish and is rich in umami flavor but does not contain beneficial bacteria.
Can you substitute MSG for fish sauce?
Sold in powder form, MSG can be substituted in a 1:4 ratio to fish sauce. That is, if the recipe calls for a teaspoon of fish sauce, you’ll only need ¼ of a teaspoon, basically a sprinkle, of MSG. MSG works well in pretty much any savory or salty recipe, including stir fries, soups, and noodle dishes. No pure MSG?
What foods contain MSG?
For example, when perusing the ingredients of soups, vigilantly search for ‘hydrolyzed vegetable protein,’ which frequently serves as a harbinger of MSG presence. Opt for Whole Foods: Fresh produce and unprocessed meats generally do not contain MSG. Favor these items over their processed counterparts to maintain a wholesome diet.