Umami is considered the fifth taste, after sweet, sour, bitter and salty. It translates from Japanese as “pleasant savory taste” and is largely attributed to glutamate, an amino acid found abundantly in some foods. Umami is what gives foods like beef, Parmesan cheese and tomatoes such a rich, savory flavor. Some foods are naturally high in umami while others have umami-boosting ingredients added to them to increase their savory taste. Understanding what foods contain the most umami can help you enhance the flavor of dishes you prepare.
What is Umami?
Umami is a loanword from the Japanese language used to describe one of the five basic tastes sensed by specialized receptor cells present on the human tongue. The word “umami” translates to “pleasant savory taste” in English and was first identified in 1908 by Japanese chemist Kikunae Ikeda while he was analyzing the properties of a common soup stock.
Ikeda isolated glutamate as the key compound responsible for the characteristic savory taste of the soup broth. He proposed that this taste be classified as a new “fifth taste”, distinct from sweet, sour, salty and bitter flavors that had been accepted since antiquity. The umami taste is imparted primarily by the naturally occurring amino acids – glutamate, aspartate and nucleotides like inosinate and guanylate.
When these compounds bind to their specific taste receptors on the tongue, a unique savory sensation is produced that adds incredible depth and a pleasant mouthfeel to foods. Umami is what makes meat broths, aged cheeses, soy sauce and mushrooms so delicious and moreish. When umami ingredients are combined, they have a synergistic effect leading to enhanced umami perception – this is called “umami synergy”.
Properties of Umami
Some key properties of the umami taste include:
- Adds a pleasant savory, brothy or meaty flavor to foods.
- Improves the overall mouthfeel and thickness of foods.
- Balances and rounds out flavors in a dish.
- Reduces the need for excess salt or sweeteners.
- Makes foods more satiating and appetizing.
The craveable savoriness of umami makes dishes more satisfying and delicious. When recipes are lacking in flavor, umami-rich ingredients can provide the missing taste dimension.
Foods Naturally High in Umami
Certain foods contain higher concentrations of umami-imparting compounds like glutamates, nucleotides and amino acids. Eating these ingredients is an easy way to add delicious umami flavor to everyday cooking.
Meat and Seafood
Animal proteins like beef, pork, chicken, fish and shellfish are packed with natural umami flavor. As the meat ages and proteins break down, levels of amino acids increase leading to improved taste. Some meats high in umami include:
- Aged steak
- Lamb
- Duck
- Liver
- Bacon
- Ham
- Anchovies
- Oysters
- Mussels
- Shrimp
Cooking methods like grilling, roasting and sautéing can also boost umami in meats by promoting browning and development of glutamates on the surface.
Aged and Fermented Foods
During the fermentation and aging processes, proteins break down into amino acids like glutamate, increasing savoriness. Some highly umami fermented or aged foods include:
- Aged cheese like Parmesan
- Blue cheese
- Miso
- Soy sauce
- Fish sauce
- Kimchi
- Sauerkraut
- Dry-cured ham
- Wine
- Aged balsamic vinegar
Even a small amount of one these ingredients can provide huge umami impact to plant-based dishes.
Vegetables and Mushrooms
Many vegetables and mushrooms naturally contain moderate amounts of glutamates and nucleotides. When cooked, this umami flavor concentrates and intensifies. Some umami-rich varieties include:
- Tomatoes
- Shiitake mushrooms
- Potatoes
- Carrots
- Chinese cabbage
- Spinach
- Onions
- Asparagus
- Broccoli
- Green peas
Roasting, grilling or sautéing brings out the most umami from vegetables. Tomatoes simmered into a sauce or paste are an easy way to add umami to recipes.
Seaweed
Dried or fresh seaweed packs an intense umami punch due to natural glutamates. Types like nori, kombu, dulse and wakame are common in Asian cuisines and increasingly used in Western cooking. Adding just a small amount of seaweed to soups, broths or salads imparts a huge savory boost.
Green Tea
The young leaves used to produce matcha green tea contain a moderate amount of glutamate, contributing to its pleasant, slightly bitter and umami taste. High quality matcha powder can be incorporated into sweets or smoothies to naturally enhance flavor.
Ingredients Used to Boost Umami
Certain ingredients are added during processing or cooking to amplify umami flavors in foods. These compounds improve mouthfeel and flavor intensity through synergy with naturally occurring glutamates.
Monosodium Glutamate
Monosodium glutamate, or MSG, is a common additive used in processed foods like chips, fast food, canned soups and sauces to boost umami. MSG is the sodium salt of glutamic acid. Some people have sensitivities to large amounts of added MSG, which may cause adverse reactions like headaches. However, small amounts improve flavor with minimal risk for most.
Hydrolyzed Vegetable Protein
Protein foods like soy, corn and wheat can be hydrolyzed, or broken down, into their amino acid components through chemical or enzymatic processes. Hydrolyzed vegetable proteins contain high concentrations of glutamic acid, making them potent umami enhancers. They are found in processed foods and sometimes used in restaurant cooking.
Yeast Extract
Autolyzed and hydrolyzed yeast extracts are often used to naturally increase savory flavors in processed foods. They are produced through yeast fermentation and drying processes that break down proteins into amino acids and nucleotides. Bread spreads like Marmite and Vegemite have an extremely umami flavor due to their yeast extract content.
Nucleotides
Isolated nucleotides like inosine monophosphate (IMP) and guanosine monophosphate (GMP) are sometimes added directly to foods as umami flavor enhancers. They are often extracted from dried fish, mushrooms or meats. Although not as common as glutamate additives, they provide synergistic effects when combined.
Dried Bonito Flakes
Bonito fish flakes contain high levels of inosinate, a natural nucleotide that synergizes with glutamate to amplify umami. The dried flakes are often steeped into broths like dashi in Japanese cooking to add a kick of extra savoriness.
Tomato Paste and Powder
As tomatoes are cooked down into thick pastes and powders, their natural umami compounds concentrate. Just a spoon or two of tomato paste when sautéing aromatics adds noticeable savory depth to dishes like stews, sauces and curries.
Foods and Dishes With Highest Umami
Certain prepared foods and complex dishes are intensified by combining several umami-rich ingredients for cumulative effects. The result is an extremely savory, mouthwatering eating experience.
Food | Key Umami Ingredients |
---|---|
Parmesan risotto | Aged Parmesan, tomatoes, mushrooms, broth |
Miso soup | Dashi broth, miso paste, seaweed, tofu |
Beef stew | Beef, tomato paste, broth, red wine |
Green tea matcha latte | Matcha powder, dairy milk |
Soy-glazed salmon | Soy sauce, sake, mirin |
Chinese dumplings | Pork, soy sauce, mushrooms, cabbage |
When making recipes like soups, broths, braised meats and noodle dishes, combining several umami ingredients leads to maximum flavor.
Tips for Cooking with Umami
Here are some tips for incorporating umami flavors into everyday cooking:
- Start with an umami-rich base like tomato sauce, miso or dashi broth.
- Sauté aromatics in oil before adding liquids to develop umami.
- Deglaze pans with umami-boosting liquids like wine, soy sauce or broth.
- Combine umami ingredients like tomatoes, cheese, mushrooms and cured meats.
- Finish dishes with umami-packed condiments like parmesan, mustard or fish sauce.
- Marinate meats in soy sauce, fish sauce, Worcestershire sauce or miso.
- Sous vide or slow cook tough cuts of meat to break down proteins into glutamates.
- Roast or grill vegetables, tomatoes and mushrooms to concentrate umami.
- Dress salads with creamy, savory ingredients like aged cheese, egg yolk or anchovy vinaigrette.
Layering several sources of umami throughout the cooking process results in super savory, satisfying recipes.
Conclusion
Umami, the fifth basic taste, imparts a mouthwatering savory flavor that makes foods irresistibly delicious. Natural sources high in umami include aged meats, cured fish, mushrooms, tomatoes, cheeses and seaweed. Combining these ingredients creates an umami synergy for enhanced flavor impact. Cooking techniques like roasting, grilling and sautéing also boost savory glutamates. While umami occurs naturally in whole foods, derivatives like MSG are added to processed products to amplify taste. Understanding how to combine and maximize the various sources of umami can help make everyday cooking more craveable and delicious.