If you‘re a fan of Popeyes Louisiana Kitchen, you‘ve likely enjoyed the savory, umami flavors of their famous fried chicken, flaky biscuits, and zesty Cajun fries. But have you ever wondered about the ingredients behind those craveable recipes? One seasoning that has sparked curiosity and controversy through the years is monosodium glutamate, commonly known as MSG.
In this article, we‘ll explore whether Popeyes uses MSG in their menu items, the science behind how this flavor enhancer works, and what the latest research says about its potential health effects. We‘ll also share how Popeyes is responding to shifting consumer preferences by removing MSG and other artificial ingredients. Plus, get some tips from registered dietitians on enjoying fast food while minimizing MSG exposure.
What is MSG and How Does It Work?
Monosodium glutamate is a sodium salt derived from a naturally occurring amino acid called glutamic acid. Glutamic acid is found in many protein-rich foods, and it plays a role in the umami taste, which is described as savory or meaty.
When glutamate is bound to a sodium ion, as in monosodium glutamate, it dissolves easily and enhances the flavor of foods, especially savory dishes. MSG doesn‘t have much of a taste on its own, but it boosts the overall savoriness and rounds out flavors.
At a molecular level, MSG works by binding to specific glutamate receptors on our taste buds, triggering a response that signals umami flavor to the brain. In foods like Popeyes fried chicken, MSG enhances the salty, meaty, and spicy notes while also adding a more complex brothy taste and mouthfeel that‘s hard to replicate.
History of MSG Use and Controversy
MSG was first invented in Japan in 1908 when Dr. Kikunae Ikeda derived it from kombu seaweed. He noticed this edible kelp, used in Japanese cuisine for centuries, had a distinct savory taste thanks to its glutamic acid content. By extracting the glutamates and combining them with sodium, Ikeda created a potent flavor enhancer that could be added to many other foods.
MSG use spread throughout Asian cooking and then expanded around the world. The additive was prized for providing an umami punch with less need for costlier ingredients. By the mid-20th century, MSG was widely used in the restaurant industry and packaged foods, sometimes without being disclosed on labels.
In the late 1960s, some consumers in the U.S. began reporting a range of symptoms after eating at Chinese restaurants, including headache, flushing, numbness, and chest pain. Critics blamed these issues on the MSG used in the cooking and dubbed it "Chinese Restaurant Syndrome."
However, the syndrome and proposed MSG link was based on anecdotal reports, not controlled scientific studies. Early research that claimed to confirm the link was later criticized for its methods. In the following decades, more robust studies were not able to consistently trigger reactions or find a clear causal relationship between MSG and symptoms.
Even so, the controversy stuck in the public consciousness, and some consumers began seeking out MSG-free options. The U.S. Food and Drug Administration conducted its own reviews and ultimately concluded that MSG is safe in the amounts typically used in food. They‘ve required it to be listed on food labels since 1993 so individuals can avoid it if they wish.
MSG in Popeyes Menu Items
According to the ingredients lists on the Popeyes website and app, several of their menu items do currently contain added monosodium glutamate. The chicken breast filet in their famously popular chicken sandwich is seasoned with "salt, MSG, and spices."
MSG is also listed as an ingredient in Popeyes‘ traditional bone-in fried chicken, fried tenders, Cajun fries, buttermilk biscuits, gravy, and red beans and rice sides. The additive enhances the flavors of Popeyes‘ signature Louisiana-style herbs and spices.
However, in 2022, Popeyes announced a plan to remove MSG and other artificial ingredients from their fried chicken menu items as part of a new "Chicken Quality Guarantee." The company stated:
We promise to keep the essence of our flavors the same, using only the cleanest ingredients. We have been working on our various chicken recipes to ensure we don‘t compromise on the flavor our guests know and love. Our goal is to have our fried chicken free of artificial flavors, colors, and preservatives by the end of 2023.
Popeyes says they have already eliminated MSG from their chicken nuggets and tenders, and they are working on reformulating the remaining recipes. This shift is part of a larger trend in the fast food industry of adapting to consumers‘ growing preferences for simpler ingredients.
How Much MSG is in Fast Food and Other Sources?
It‘s difficult to quantify exactly how much added MSG is in a serving of Popeyes fried chicken or other restaurant foods, as recipes are proprietary. According to one analysis by the Journal of Food Science, a typical portion of a menu item flavored with MSG contains less than 0.5 grams of the additive.
High dietary sources of MSG are estimated to contain around 0.6 to 3 grams per serving. The average adult consumes about 0.55 grams of added MSG per day on top of the 13 grams of naturally occurring glutamate found in food proteins.
Aside from restaurant food, other common sources of MSG and glutamate in the diet include:
- Packaged snacks like chips, crackers, and microwave popcorn
- Frozen meals and instant noodle soups
- Salad dressings, dips, and sauces
- Seasoning blends like bullion cubes
- Processed meats like hot dogs, lunch meat, and beef jerky
- Some dairy products like Parmesan cheese
Reading labels is the best way for consumers to identify added MSG. In addition to the term "monosodium glutamate" and labeled code 621, other ingredients that may be high in glutamates and add a similar umami taste include:
- Hydrolyzed proteins
- Yeast extract
- "Natural flavors"
- Soy sauce and seasonings
- Disodium guanylate
- Disodium inosinate
Latest Research on MSG and Health
The potential link between MSG and health issues is still a topic of scientific debate and ongoing research. U.S. and European authorities have concluded that MSG is safe for the general population based on the totality of the evidence.
A 2019 controlled study published in the Journal of Headache and Pain found no statistically significant association between MSG intake and headache in participants, even among those who claimed a sensitivity to MSG. The International Headache Society removed "MSG-induced headache" from its classification of health disorders in 2018 due to lack of sound research linking the additive to the condition.
However, the study authors noted that some individuals may have symptoms related to MSG and more research is needed to understand these cases. An article in the British Medical Journal estimated that less than 2% of the population may have a sensitivity to MSG, which can be difficult to diagnose.
Based on the latest scientific consensus, the FDA says MSG is safe when "eaten at customary levels" and poses no health hazard to the general public. Still, they require added MSG to be listed on food labels so individuals can avoid it if needed.
Some animal studies have suggested high doses of MSG may have negative effects on liver health, growth hormone regulation, or oxidative stress when injected directly. However, these findings can‘t necessarily be generalized to humans consuming MSG orally in normal food amounts.
A few observational studies have found associations between estimated MSG intake and increased risk of overweight, metabolic syndrome, and hypertension in certain Asian populations. But the research could not prove that MSG directly caused these outcomes. Overall dietary pattern, sodium intake, physical activity, and other lifestyle factors may play a larger role.
To play it safe, some health organizations advise that pregnant women and children limit the amount of MSG in their diets. People with hypertension, diabetes, asthma, or autoimmune conditions may also be advised to minimize MSG intake.
The bottom line is that while MSG appears to be safe in moderation for most people, individuals who suspect an MSG sensitivity or have other underlying health issues may feel best limiting their exposure. Consumers should work with their healthcare providers to determine their individual tolerance and dietary needs.
Dietitian Tips for Balancing MSG Intake
Kristen Smith, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, says that while MSG can enhance flavor, it shouldn‘t be the main focus when trying to create healthy, tasty meals.
"MSG is not an essential nutrient, so you don‘t need to go out of your way to include it in your diet," says Smith. "But you also don‘t necessarily need to avoid it completely if you don‘t notice any sensitivities and consume it in moderation as part of a balanced eating pattern."
Smith‘s top tips for being mindful about MSG include:
-
Choose more whole, unprocessed foods when possible to naturally reduce exposure to added MSG and other additives. Restaurant meals and packaged foods are more likely to be high in MSG.
-
Read labels and ingredient lists to identify MSG in the foods you buy. Be aware of the other ingredient names that may indicate high levels of added glutamate.
-
Satisfy your taste for umami with natural sources like mushrooms, tomatoes, aged cheeses, and fermented foods. Using more herbs, spices, and vinegars can also add savory flavor notes.
-
When dining out, feel free to ask about ingredients and request changes to your order as needed. Most restaurants should be able to tell you if a menu item contains added MSG.
-
Listen to your body and avoid any foods that seem to trigger unpleasant symptoms for you, with or without MSG. But also don‘t be afraid to enjoy your favorite restaurant dishes in moderation as part of a healthy lifestyle.
Ultimately, the choice to consume MSG or not is a personal one that each individual can make based on their health status, dietary preferences, and risk tolerance. As restaurants like Popeyes respond to consumer demands by removing artificial additives, it may become easier to find fast food options free of added MSG in the future. In the meantime, being an informed consumer can help you feel more confident about your food choices.
FAQ on Popeyes Ingredients
- Is Popeyes fried chicken breading gluten-free?
No, the fried chicken batter and breading at Popeyes contains wheat flour, so it is not suitable for a gluten-free diet. The mashed potatoes and gravy also contain gluten. The only gluten-free options on the Popeyes menu are the green beans, coleslaw, and applesauce sides.
- Does Popeyes chicken have peanuts or other major allergens?
Popeyes chicken batter does not contain peanuts, tree nuts, or seeds. However, their menu items contain other top allergens like milk, eggs, wheat, soy, and fish. According to the Popeyes website, their food may come in contact with these allergens during preparation. Consumers with food allergies should speak to the staff about safe menu options at each location.
- Does Popeyes use other artificial flavor enhancers besides MSG?
In addition to MSG, some Popeyes items contain the flavor enhancers disodium inosinate and disodium guanylate, commonly known as I+G. These additives are often used in tandem with MSG to boost umami flavor in foods. Like MSG, they are considered safe by the FDA but must be listed on food labels. Popeyes has said they will remove all artificial flavors from their chicken by 2023.
- What oil does Popeyes use to fry their chicken?
Popeyes fries their chicken in a blend of beef tallow (rendered fat), partially hydrogenated soybean oil, and/or cottonseed oil. This blend varies by location and is not considered a heart-healthy oil due to the saturated and trans fat content. Their French fries are cooked separately in fully refined peanut oil.
- How much sodium is in Popeyes fried chicken?
Due to the brining and seasoning process, a single piece of Popeyes bone-in fried chicken can have around 750-1000 mg of sodium, depending on the cut. A spicy fried chicken breast filet has about 1160 mg of sodium, which is half of the FDA daily recommended sodium limit (2300 mg) in just one menu item. Popeyes fans watching their sodium intake may want to enjoy fried chicken only occasionally or remove some of the breading to reduce sodium.
A Deeper Look at Popeyes and the Chicken Sandwich Wars
Popeyes was founded in a New Orleans suburb in 1972 and has since grown to be one of the largest fried chicken fast food chains in the U.S., with over 3,600 locations worldwide. The company is known for its Louisiana-style fried chicken that is marinated in a signature blend of herbs and spices.
Popeyes‘ seasoning blend is heavy in cayenne pepper, paprika, garlic, onion, and black pepper. Combined with the savory umami boost of MSG, this combo packs a flavorful punch that keeps loyal customers coming back. Popeyes closely guards its secret spice recipe.
In August 2019, Popeyes launched its now-famous fried chicken sandwich, which features a thick, crispy chicken breast filet on a brioche bun with pickles and either regular or spicy mayonnaise. The sandwich was an instant hit, selling out nationwide within just 2 weeks.
The Popeyes chicken sandwich craze of 2019 sparked a viral social media debate and fierce competition among fast food chains, later dubbed the "Chicken Sandwich Wars." Popeyes reported a 38% increase in sales the quarter the sandwich launched.
With this surge in popularity, Popeyes has also faced increased scrutiny over the ingredients in its menu items. In late 2020, the chain announced that it would be phasing out antibiotics in its chicken supply by 2021. Then in 2022, Popeyes committed to removing MSG and artificial ingredients from its chicken items.
Popeyes says these changes are a response to feedback from their customers, who increasingly want a cleaner label with ingredients they recognize. The company has reformulated its chicken sandwich filet and breading to be free of MSG while still maintaining a similar taste profile.
As Popeyes and other fast food giants adapt their menus and recipes to shifting consumer preferences, it will be interesting to see how they balance the science, nutrition, and flavor behind their creations. Ideally, these changes can lead to a winning combination of craveable yet cleaner ingredients that will keep fans coming back for years to come.
