When flavor speaks for itself: discovering umami

What do you feel when you taste something truly delicious? Sweetness, saltiness, sourness, or bitterness – these familiar flavors have been with us since childhood. But sometimes, something else comes along: an elusive, velvety, enveloping taste. It’s hard to describe but impossible to forget. That’s umami – the so-called fifth taste, now sought after by chefs and gourmets around the world.

The world of gastronomy is all about discovery. For a long time, we believed flavor could be reduced to just four basic tastes. But at the intersection of science, intuition, and experimentation, umami emerged – a taste of depth, enriching beloved dishes, making them more refined and far more memorable.

It hides in green tea, soy sauce, aged cheese, and mushrooms, adding something unique every time. Where did it come from, and how did it change the culinary landscape? Time to dig in.

The history of umami

Some traditional dishes – especially Japan’s ubiquitous dashi broth – prove that the Japanese had intuitively sensed the presence of umami for centuries. However, umami was only officially recognized as a basic taste in 1908, when Japanese chemist Kikunae Ikeda first isolated glutamate in its pure form. That’s when modest, meat-free dishes acquired that rich, deep taste we now call the “fifth flavor.”

Despite the sensational nature of the discovery, glutamate’s rise to fame in the West was slow. While Asian countries – led by China – began synthesizing glutamate in laboratories and selling it under the name MSG (monosodium glutamate), it took almost half a century for Western nations to accept it under the food additive code E621.

Though often casually dubbed “Chinese salt,” MSG introduced a completely new taste dimension – complex, refined, subtle, yet endlessly delicious.

Which foods are rich in umami?

Umami flavor isn’t rare – it naturally exists in a wide range of foods. It’s often associated with glutamate content, and while that’s not the full picture, it’s a useful shorthand. Glutamate sets the base tone for umami, while two other compounds – 5′-inosinate and 5′-guanylate – intensify its expression, like chords amplifying a solo in a flavor symphony.

Glutamate is found in both animal- and plant-based foods. Surprisingly, plants are the richest sources! While 5′-inosinate appears mostly in meat and fish, 5′-guanylate is abundant in dried mushrooms.

The absolute champion for glutamate content is the seaweed kombu, followed by other edible seaweeds like nori and wakame.

Plant-based umami-rich delicacies include: soy sauce, sun-dried and fresh tomatoes, green peas, garlic, corn, onions, soybeans, beans, carrots, cabbage, asparagus, and potatoes – and these are just a few from the list.

Among animal-based foods, the most umami-saturated are: Parmesan cheese, anchovies, shrimp, mussels, chicken, eggs, sardines, and many more. 

Glutamate: Is it harmful to health?

When discussing umami, it's important to remember that its foundation – glutamate – can be both a natural food component and a synthetic additive (most commonly labeled MSG).

This article focuses solely on naturally occurring glutamate, found in foods like ripe tomatoes, mushrooms, seafood, and soy sauce. It’s responsible for the rich, complex flavor prized by food lovers.

As for synthetic glutamate (MSG), that’s a large topic on its own. It has been deemed safe by many major health organizations, but debates about its potential side effects at high doses persist.

For example, excessive MSG consumption (especially among sensitive individuals) has been linked to nervous system overstimulation. However, natural sources of glutamate in everyday foods rarely reach those levels.

In other words, feel free to enjoy ripe tomatoes, dried mushrooms, and seaweed. They’ll bring depth and deliciousness to your meals without compromising your health. As always, it’s all about balance.

How to naturally and deliciously enhance umami in your cooking

The good news is: you don’t need meat or artificial additives to enhance the umami flavor in your dishes. There are more elegant – and healthier ways to do it.

For instance, try adding fresh or dried mushrooms – especially shiitake. They’ll not only deepen the flavor but also add a meat-like texture. Combine mushrooms with baked cheese for a quick, satisfying dish – perfect for flavor lovers on the go.

Want to amplify the taste of your pasta, salad, or casserole? Just sprinkle it with grated Parmesan. But don’t overdo it – its high calcium content can slightly hinder iron absorption.

And of course, don’t forget edible seaweeds. Their flavor shines especially in seafood dishes, creating a symphony of taste that’s both rich and nourishing.