Umami is recognized for its savory or “meaty” flavor, capable of enhancing the overall taste of a dish while also helping to suppress your appetite. This delightful taste arises from glutamic acid, which is typically abundant in high-protein foods. As one of the five fundamental tastes, umami joins the ranks of sweet, bitter, salty, and sour.

First identified over a century ago, umami is best characterized by its savory essence. The term “umami” originates from Japan, and it translates to “a pleasant savory taste.” From a scientific viewpoint, umami pertains to the flavors of glutamate, inosinate, or guanylate. Glutamate, also known as glutamic acid, is a prevalent amino acid found in both vegetable and animal proteins. Inosinate predominates in meats, whereas guanylate is more common in plant-based sources.

Detecting umami, like the other basic tastes, plays a crucial role in survival. Since umami compounds are typically present in high-protein foods, the ability to taste umami signals to your body that a food source contains protein. In response to this, your body increases saliva production and digestive juices, facilitating the breakdown of these proteins. Moreover, foods rich in umami may offer additional health benefits. Research indicates that these foods tend to be more satiating, suggesting that incorporating more umami-rich options into your diet could support weight loss by helping to control your appetite.

Here are 16 umami-rich foods, each offering unexpected health advantages.

1. Seaweeds

Seaweeds are remarkably low in calories while being rich in essential nutrients and antioxidants. These marine wonders are also celebrated for their ability to impart a distinctive umami flavor, primarily due to their elevated glutamate concentrations. This characteristic makes kombu seaweeds, such as those found in traditional Japanese cooking, essential for enriching the flavor profiles of broths and sauces.

Below is the glutamate content for various types of kombu seaweeds per 100 grams:

• Rausu kombu: 2,290–3,380 mg
• Ma kombu: 1,610–3,200 mg
• Rishiri kombu: 1,490–1,980 mg
• Hidaka kombu: 1,260–1,340 mg
• Naga kombu: 240–1,400 mg

Nori seaweed is also rich in glutamate, offering between 550–1,350 mg per 100 grams. While the majority of seaweeds boast high glutamate levels, wakame seaweed stands out as an exception, containing only 2–50 mg of glutamate per 100 grams. Nevertheless, it remains a nutritious addition to any diet.

2. Soy-Based Foods

Soy foods, derived from soybeans, a crucial legume in Asian culinary traditions, play a significant role in various diets worldwide. While whole soybeans can certainly be consumed directly, they are predominantly fermented or transformed into an array of products such as tofu, tempeh, miso, and soy sauce (soja sauce). It’s fascinating to note that the processes of fermentation and food processing enhance the total glutamate content. As the proteins in soybeans undergo breakdown, they yield free amino acids, primarily glutamic acid.

Here’s the glutamate content found in different soy-based foods per 3.5 ounces (100 grams):

• Soy sauce: 400–1,700 mg
• Miso: 200–700 mg
• Natto (fermented soybeans): 140 mg
• Soybeans: 70–80 mg

Despite the controversies surrounding soy due to its phytoestrogen content, the consumption of soy-based foods has been associated with numerous health advantages, including reduced cholesterol levels, enhanced fertility among women, and a decrease in menopausal symptoms.

3. Aged Cheeses

Aged cheeses are renowned for their rich umami flavor, primarily due to the presence of the compound glutamate. As these cheeses mature, their proteins undergo a process known as proteolysis, wherein they break down into free amino acids, leading to an increase in free glutamic acid. This transformation is what enhances their savory profile.

Below is the glutamate content for various aged cheeses measured per 100 grams:

• Parmesan (Parmigiano Reggiano): 1,200–1,680 mg
• Comté cheese: 539–1,570 mg
• Cabrales: 760 mg
• Roquefort: 471 mg
• Emmental cheese: 310 mg
• Gouda: 124–295 mg
• Cheddar: 120–180 mg

The cheeses that experience the longest aging processes, such as Italian Parmesan—which can be aged for 24 to 30 months—tend to exhibit the most pronounced umami flavor. This is why even a small quantity can greatly enhance the taste of a dish.

4. Kimchi

Kimchi is a renowned traditional Korean side dish crafted from a variety of vegetables and spices. The preparation involves the fermentation of these vegetables using Lactobacillus bacteria, which facilitate the breakdown of the vegetables through the production of vital digestive enzymes, including proteases, lipases, and amylases. Through a process known as proteolysis, proteases effectively decompose protein molecules found in kimchi into free amino acids. This enzymatic activity significantly enhances the levels of the umami compound, glutamic acid, making kimchi particularly tasty.

For context, kimchi boasts an impressive concentration of approximately 240 mg of glutamate per 100 grams (3.5 ounces). Beyond its rich umami flavor, kimchi is recognized for its numerous health benefits, including promoting better digestion and potentially lowering blood cholesterol levels.

5. Green Tea

Green tea is not only a widely enjoyed beverage but also boasts numerous health benefits that make it a staple in many cultures. Regular consumption of green tea has been associated with a lower risk of developing type 2 diabetes, a decrease in harmful LDL cholesterol levels, and the maintenance of a healthy body weight.

Rich in glutamate, green tea offers a distinct flavor profile characterized by its unique combination of sweetness, bitterness, and umami. On average, dried green tea contains between 220 and 670 mg of glutamate per 100 grams. This delightful drink is also abundant in theanine, an amino acid structurally similar to glutamate. Research indicates that theanine contributes to the elevated levels of umami compounds found in green tea. The characteristic bitterness of green tea primarily stems from compounds known as catechins and tannins, which enrich its flavor.

6. Seafood

Seafood encompasses a variety of species that are rich in umami compounds, which contribute to their distinctive flavors. This food category naturally includes both glutamate and inosinate — the latter also referred to as disodium inosinate. Inosinate serves as an additional umami enhancer frequently utilized as a food additive.

Below are the glutamate and inosinate concentrations for various seafood types per 100 grams:

The interaction between glutamate and disodium inosinate produces a synergistic effect that amplifies the overall umami flavor in dishes containing both components. This is why culinary professionals often combine glutamate-rich ingredients with those high in disodium inosinate to create a more flavorful dining experience.

7. Meats

Meats represent a significant food category that is renowned for its rich umami flavor profile. These proteins, much like seafood, are naturally abundant in glutamate and inosinate, which contribute to their savory taste. Below, you will find the glutamate and inosinate concentrations for various meats, measured per 100 grams:

It is noteworthy that dried, aged, or processed meats exhibit significantly higher levels of glutamic acid compared to their fresh counterparts. This increase is a result of the breakdown of complete proteins during these processes, which releases free glutamic acid. Interestingly, chicken egg yolks — while not classified as meat — also provide a delightful umami flavor, containing approximately 10–20 mg of glutamate per 100 grams.

8. Tomatoes

Tomatoes are celebrated as one of the finest plant-based sources of umami flavor, a taste that adds depth to numerous dishes. This unique flavor profile is largely attributed to their high content of glutamic acid, a naturally occurring amino acid that enhances taste sensations. Regular tomatoes typically offer between 150 and 250 mg of glutamic acid per 100 grams, while cherry tomatoes, with their concentrated sweetness, provide around 170 to 280 mg in the same serving size. Interestingly, as tomatoes ripen, their glutamic acid levels tend to increase, enhancing their flavor even further.

Moreover, the process of drying tomatoes significantly enhances their umami quality; by reducing moisture content, the glutamate becomes more concentrated. Dried tomatoes boast an impressive 650 to 1,140 mg of glutamic acid per 100 grams, making them a powerful ingredient for flavoring dishes.

Beyond their umami richness, tomatoes are also packed with essential vitamins and minerals. They are excellent sources of vitamin C, vitamin K, potassium, folate, and a variety of plant-based antioxidants, all contributing to a healthy diet. In Indian cuisine, for instance, the versatility of tomatoes (known as tamatar) makes them a staple in curries and chutneys, while in Japanese cooking, they are often used in salads and pickles.

9. Mushrooms

Mushrooms serve as an excellent plant-based source of umami flavor, enhancing the taste of various dishes. Much like tomatoes, the drying process for mushrooms can greatly elevate their glutamate content, making them even more flavorful. Below is the glutamate content for a selection of mushrooms per 100 grams:

• Dried shiitake mushroom: 1,060 mg
• Shimeji mushroom: 140 mg
• Enoki mushroom: 90–134 mg
• Common mushroom: 40–110 mg
• Truffles: 60–80 mg
• Shiitake mushroom: 70 mg

In addition to their savory appeal, mushrooms are rich in essential nutrients, particularly B vitamins, and have been associated with various health benefits, such as enhancing immunity and improving cholesterol levels. Their versatility makes them a delectable choice, whether you enjoy them raw in salads or sautéed in stir-fries.

10–16. Additional Foods Rich in Umami

In addition to the previously mentioned items, numerous other foods are notable for their high umami flavor profile.

Below is the glutamate content found in various high-umami foods measured per 100 grams:

1. Marmite (a yeast extract spread):
   1,960 mg
2. Oyster sauce: 900 mg
3. Corn (makka): 70–110 mg
4. Green peas (matar): 110 mg
5. Garlic (lehsun): 100 mg
6. Lotus root (kamal kakdi): 100 mg
7. Potatoes (aloo): 30–100 mg

Among these ingredients, Marmite and oyster sauce stand out due to their notably high glutamate levels. Marmite derives its rich umami flavor from the fermentation process involving yeast, while oyster sauce, crafted from boiled oysters or oyster extract, is abundant in glutamate. It’s important to remember, though, that these two products are typically utilized in modest amounts.

The Bottom Line

Umami is recognized as one of the five fundamental tastes, characterized primarily by its savory or 'meaty' essence. This taste is largely attributed to the presence of the amino acid glutamate (or glutamic acid), alongside compounds like inosinate and guanylate, which are commonly found in high-protein foods. Beyond enhancing the flavor profile of various dishes, umami may also play a role in suppressing your appetite, making it a multifaceted addition to your meals. Foods rich in umami compounds include a variety of options such as seafood, various meats, aged cheeses, seaweeds, soy products, mushrooms, ripe tomatoes, kimchi, green tea, and numerous others. For instance, in Indian cuisine, ingredients like miso (a type of fermented soybean) and paneer (Indian cheese) contribute to umami flavors. Consider incorporating several umami-rich foods into your meals to enjoy both their delightful taste and the associated health benefits they offer.