Is Umami Vegan and Are There Vegan Umami Sources?

When exploring flavors, we usually think of sweet, salty, sour, and bitter, but there’s a fifth, often overlooked flavor: umami. Described as savory, rich, and deeply satisfying, umami is the flavor we crave with hearty meals. For those who are vegan, you may have one important question: Is umami vegan?

What Exactly Is Umami?

Umami is a Japanese word meaning “pleasant savory taste.” It was first identified by Japanese chemist Kikunae Ikeda in 1908, who discovered that the amino acid glutamate was responsible for the distinct taste in foods like seaweed broth.

Umami comes from certain natural chemicals in food, especially MSG and two others called disodium inosinate and disodium guanylate. These occur in many foods, especially those high in protein.

So, Is Umami Vegan?

Yes, umami is a taste profile, not an ingredient or product. The confusion arises because “traditional” sources of umami include cheese, meat, and fish. Plenty of umami sources are vegan and don’t require mother cows used for cheese mourning the loss of their calves, or fish who have distinct personalities, ways of communicating, and the ability to feel pain just like we do. 

Vegan Sources of Umami

• Mushrooms: Especially varieties like shiitake, portobello, and porcini. Shiitake mushrooms also contain guanylate, which enhances the umami effect when combined with glutamate.
• Tomatoes: Sun-dried and slow-roasted tomatoes are particularly rich in glutamates.
• Seaweed: Especially kombu and nori. Kombu was the source of glutamate in Kikunae Ikeda’s original discovery.
• Soy Sauce & Tamari: These fermented sauces are packed with glutamates and bring a savory depth to countless dishes.
• Miso Paste: Made from fermented soybeans, miso is a potent umami bomb used in soups, sauces, and marinades.
• Nutritional Yeast: Often used in vegan cheese substitutes, nutritional yeast is savory, “cheesy,” and full of glutamate.

What About MSG?

Monosodium glutamate (MSG) is an isolated, pure form of glutamate and is vegan. It is chemically indistinguishable from the glutamate found in natural foods. MSG has a negative reputation due to outdated and debunked myths, but it’s generally recognized as safe (GRAS) by health authorities like the FDA.

Umami Is for Everyone

Whether you’re sautéing mushrooms, seasoning with miso, or finishing a dish with a splash of soy sauce, you can obtain the rich, savory umami flavor without tearing calves away from their mothers on dairy farms for cheese or harming communities of smart, social, and sensitive fish in the ocean.

Want to boost umami in your next vegan meal? Try combining roasted mushrooms, tomato paste, and a splash of tamari. You can use this umami-rich combination in a variety of dishes, from pasta sauces to stir-fries, and you’ll be amazed at the depth of flavor!

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