The Umami Code (Part 1): The Science Behind the Flavor

What exactly is umami? When a dish has a lot of it, we refer to it with terms like mouthwatering, savory, dark, and deep.

It’s the secret to the satisfaction we get from good ramen. It’s why a slice of aged Parmesan tastes impossibly rich. It’s why a perfectly seared steak makes you weak in the knees.

That makes umami a cornerstone of great cooking. This single flavor is responsible for the depth of flavor that characterizes many of the best dishes around the world. Umami is the secret to the perfect sauce, dry-aged steak, fermented vegetables, and so much more.

In this post, we’ll give you the full rundown on umami. The science behind how it works and where you can find it (both animal and plant sources.).

1. The Science of Savory

But what exactly is umami?

Discovered in 1908 by Japanese scientist Dr. Kikunae Ikeda, umami is often called the “fifth taste”—alongside sweet, sour, salty, and bitter.

Ikeda posited that glutamate was the key compound responsible for the flavor. And it’s true that these chemicals create a rich swathe of umami tastes.

But later, scientists identified still more umami compounds, namely inosinate (found in meats and seafood) and guanylate (found in mushrooms). Called nucleotides, these compounds round out our understanding of umami’s depth and everywhere it can take our cooking.

Below, we’ll look at both glutamates and nucleotides, seeing where they show up in the cooking you’re already doing and how to amplify them to get the most savoriness out of them.

For some serious, scientific background research, check this out from the NIH: Umami the Fifth Basic Taste: History of Studies on Receptor Mechanisms and Role as a Food Flavor

1.1 Glutamates

Ok, now fair warning. I am about to nerd out hard here. Like Starwars hard – I am such a nerd for even saying that!!!

Though the family portrait of umami compounds is a little more crowded today, glutamates still reign as the major component of the flavor. Pure glutamates—like monosodium glutamate (MSG)—can immediately get your mouth watering.

But you don’t need a bag of MSG on hand to have high glutamate levels in your meal (although it certainly doesn’t hurt). Luckily, glutamate is a naturally occurring amino acid found in high quantities in many protein-rich foods.

Yet simply having a lot of this amino acid in an ingredient isn’t enough to taste it. You need to break down the proteins to free the glutamate so that it can be on its own. This is done through processes like aging, fermentation, ripening, or slow cooking.

Here are some examples of how to increase the presence of free glutamates (and so increase that umami flavor):

• A raw steak has some umami, but a dry-aged steak (where enzymes have broken down proteins into glutamates) is more decadent.       
• Sun-dried or slow-roasted tomatoes concentrate their glutamates, making them intensely savory.          
• Parmesan cheese is an umami powerhouse because it’s been aged for months or years.

1.2 Nucleotides

Nucleotides (found in specific foods like dried mushrooms, seafood, and cured meats) intensify the effect of glutamates. These compounds—inosinate (from meats and fish) and guanylate (from mushrooms and dried seaweed)—synergize and multiply the savory depth of a dish.

That means your umami benefits from both glutamates and nucleotides.

Here are some examples of getting lots of both:

• Tomatoes (glutamate) + anchovies (inosinate) = the backbone to many traditional Italian sauces       
• Parmesan (glutamate) + mushrooms (guanylate) = a super-savory pasta sauce        
• Dashi made with kombu seaweed (glutamate) + dried bonito flakes (inosinate) = a classic umami combo from Japan

1.3 How Our Brain Perceives Umami

So why does umami feel so satisfying? The answer is biological.

As you chew umami-rich food, your saliva releases the glutamates and nucleotides, allowing them to bind to your tongue.

Receptors on your tongue (technically called T1R1 + T1R3 receptor complexes, but you don’t really need to know that to cook up a great meal) signal to your brain that it’s eating something protein-dense—and your brain starts pumping dopamine to reward your meal choice and encourage you to continue eating.

In fact, glutamate itself is found in the brain, where it excites brain activity.

This is why we enjoy (and crave) super-savory foods. And it’s why chefs deploy umami to make dishes delectable.

Now, let’s see how you can add them to your dishes with natural sources of umami.

To go deeper into this, you can read a fasinating abstract about Why Umami Tastes Good

2.1 Aged & Fermented Foods

Many of the most potent natural sources of umami are foods that undergo aging, fermentation, or enzymatic breakdown. And in most global cuisines, at least one signature dish is made through this method. A handful of examples include kimchi, miso, tempeh, sauerkraut, salami, chorizo, pickled herring, blue cheese, injera, labneh, and so many more.

If it’s stinky or funky, humans tend to love it (once they get used to it).

This connection between aging and fermenting foods with a culture’s favorite dish is no surprise. These processes unleash massive amounts of free glutamates by breaking down proteins—leading to massive flavor.

Did anyone say Wine? Interesting article about Umami and wine

2.2 Aged Cheeses

Cheese is so common we can almost forget what it really is. Cheese is a fermented dairy product. And aged cheese develops the umami further. The longer a cheese ages, the more proteins break down into free glutamates.

• Parmesan (Parmigiano-Reggiano): Because this is one of the highest natural sources of glutamate, you’ll find all kinds of recipes calling for a sprinkle of Parmesan.      
• Aged Cheddar: Sharp, nutty, and deeply savory, thanks to extended aging. Note just how different this is from an unaged cheddar to get a sense of just how powerful the process is for developing umami.      
• Roquefort, Gorgonzola, and Blue Cheeses: The unique molds used in blue cheeses further enhance umami by breaking down proteins differently than in hard cheeses.      
• Gruyère: Known for its rich, nutty taste and high umami levels, perfect for French onion soup or gratins.

📌 Pro Tip: Next time you make a dish that feels “flat,” try grating a little aged cheese over the top.

2.3 Fish Sauce & Fermented Seafood

Do you want to know the real secret ingredient that gives you the classic flavors of Thai, Vietnamese, or Filipino food?

It’s fish sauce. That’s the reason these cuisines taste so good.

You make fish sauce by fermenting anchovies or other small fish for months (even years), and the pungent liquid such a process produces gives you a concentrated umami bomb.

• Fish Sauce (Nam Pla, Nuoc Mam, or Patis): This briny, savory, and altogether potent liquid is the backbone of many Southeast Asian dishes       
• Oyster Sauce: Originally made by reducing oyster juices, this thick sauce adds a bit of sweetness to your savory.      
• Katsuobushi (Dried Bonito Flakes): Fermented and smoked fish flakes that are found most commonly in Japanese dashi.     
• Natto & Fermented Shrimp Paste: The levels of umami and fermented funkiness make for advanced-level ingredients. It’s delicious but only for the brave of heart.

📌 Pro Tip: Don’t be afraid to use fish sauce in non-Asian dishes, like stews and even Bloody Marys.

2.4 Dry-Aged Beef

Quick question. Why does a steakhouse ribeye taste so much better than a regular supermarket steak?

If you read the title of this section, you already know the answer: dry-aging.

It’s a process where beef is stored in a temperature- and humidity-controlled environment for weeks or months.

What happens during dry aging that leads to so much umami?

• Moisture evaporates, which concentrates flavor.
• Enzymes break down proteins into glutamates.
• The texture changes, becoming more tender and buttery.

This is why dry-aged beef doesn’t need much seasoning—the natural umami is already sky-high.

📌 Pro Tip: If you want to replicate the depth of dry-aged beef at home, add soy sauce to a steak marinade. A good marinade will break down protein, and the soy sauce will add plenty of umami of its own.

Talk about drooling – Learn much more about Dry Aging Beef

2.5 Start with Aged & Fermented Foods

Aging and fermentation are go-to processes for breaking down proteins and releasing free glutamates. And as we’ve seen time and time again, that’s the secret to food that tastes richer and gives you more satisfaction.

So, it’s time you started layering umami like a pro. Start by experimenting with:
 ✅ Aged cheeses (Parmesan, Gruyère, Cheddar)
 ✅ Fermented soy products (Miso, Soy Sauce, Gochujang)
 ✅ Fish-based umami boosters (Fish Sauce, Katsuobushi, Oyster Sauce)
 ✅ Dry-aged meats (Or use umami-rich marinades to mimic the effect)

3.1 Fermented Soy

Soy is among the most protein-dense foods in the world. And you should know by now how this works: when you have a lot of protein and a way to break that protein down (like fermentation) you get a ton of umami.

• Soy Sauce: Dark, rich, and complex—this pantry staple is a powerhouse of umami, thanks to months (or even years) of fermentation.     
• Miso Paste: Aged soybean paste with a deep, earthy umami punch. (You can even put it in meatloaf!)  You can? Yep, you can!
• Tamari: A gluten-free version of soy sauce       
• Gochujang: A Korean fermented chili paste that gives you spice and umami.

📌 Pro Tip: A teaspoon of miso in a pasta sauce, dressing, or even a caramel sauce is enough to add serious depth and savoriness.

3.2 Tomatoes

When it comes to raw umami power, few ingredients can match a well-cooked tomato. Their natural glutamate content skyrockets when roasted, sun-dried, or slow-cooked.

• Sun-Dried Tomatoes: Drying concentrates their glutamates, making them intensely flavorful. Perfect for pasta sauces, salads, or mac and cheese.      
• Roasted Tomatoes: Slow roasting caramelizes sugars while intensifying umami, so there’s a lot to love here. They’re great for soups, sauces, or bruschetta.
• Tomato Paste: This is the single best way to concentrate the umami of tametoes—which is why a tablespoon of tomato paste in a stew or sauce is so effective at adding depth.

📌 Pro Tip: If add nucleotide-rich ingredients (like mushrooms) to tomato sauces for next-level depth.

3.3 Mushrooms

Mushrooms are the kings of plant-based (technically fungi-based) umami. They have high levels of both glutamate and guanylate—so they naturally deliver a lot of savory synergy.

Different mushroom varieties have varying levels of umami, with some packing an even bigger punch when dried.

So, what are the best mushrooms for umami?

• Shiitake (especially dried): One of the richest umami sources you can find. You’ll see it used in Asian broths, stir-fries, and vegetarian stocks.  
• Porcini: These are earthy, intense, and a staple in Italian cooking, especially in risottos and pasta.  
• Morels: Nutty, complex, and prized in fine dining for their deep savoriness.
• Cremini & Portobello: More umami than white button mushrooms, especially when roasted or grilled. 
• Dried Mushrooms: Drying supercharges umami, and soaking them releases their deep, concentrated flavor that enhances soups, stews, and sauces.

📌 Pro Tip: Sauté mushrooms in butter or olive oil until golden brown before adding them to a dish.

3.4 Seaweed & Kombu

Seaweed is the savory engine of much of the best Asian cuisine. Miso soup, ramen broth, and dashi all have seaweed to thank for their taste.

• Kombu (Dried Kelp): Used to make dashi, which is the ultimate umami-packed Japanese broth.
• Nori (Dried Seaweed Sheets): Adds umami depth to sushi, rice bowls, and even popcorn. Today, you can even find it sold as a snack all its own. 
• Wakame: A softer seaweed often used in soups and salads for a subtle umami lift.

📌 Pro Tip: When making vegetarian or vegan broths, always add a strip of kombu. Its high level of glutamates creates a meaty, full-bodied broth (without the meat, of course).

3.5 Fermented & Pickled Vegetables

Fermentation uses bacteria to create tangy foods that help your gut microbiome flourish. And along the way, it breaks down vegetable proteins into free glutamates. And say it with me one more time: free glutamates mean big-time umami.

• Kimchi: Fermented cabbage loaded with umami from natural glutamates and its anchovy or miso-based seasoning.    
• Sauerkraut: Fermented cabbage with an umami-rich sour tang. A classic sandwich topper     
• Japanese Pickles (Tsukemono): A staple in Japanese cuisine.

📌 Pro Tip: A spoonful of kimchi brine or sauerkraut juice can add fermented umami complexity. Try it in scrambled eggs.

3.6 Nuts & Seeds

In general, nuts and seeds aren’t umami-rich. But if you toast them, that can change.

• Toasted Sesame Seeds & Tahini: A key ingredient in Middle Eastern and Asian cooking, delivering a nutty, umami-like depth.         
• Toasted Almonds & Pine Nuts: Deep, roasted flavors that adds complexity to pestos and pastas.

📌 Pro Tip: A sprinkle of nutritional yeast on popcorn or roasted vegetables instantly boosts umami depth.

3.7 Nutritional Yeast

This golden, flaky seasoning is a longtime favorite of vegans for its cheesy, nutty, and deeply savory flavor. But meat eaters should not sleep on this ingredient! It’s delicious and can be used in a variety of dishes.

Nutritional yeast is deactivated yeast that has been cultured, harvested, and dried. Because it’s packed with free glutamates, it delivers a big umami impact. It’s such a game changer as a vegan umami source that it gets its own subsection.

So, how can you use it?

• Sprinkled on Popcorn & Roasted Veggies: Adds a cheesy umami punch without dairy.
• Blended into Vegan Sauces: Essential for plant-based cheese sauces, creamy soups, and dips.
• Mixed into Scrambled Tofu & Eggs: Brings depth and savoriness to breakfast dishes.
• Stirred into Pasta & Risotto: Creates a Parmesan-like effect without the cheese.

📌 Pro Tip: Mix nutritional yeast with a bit of smoked paprika and salt for an instant plant-based umami seasoning.

3.8 Maximizing Umami in Plant-Based Cooking

Meat and cheese naturally deliver a lot of umami—which has led to a lot of people forgetting how many incredible plant-based sources there are. But it is still true that plant-based cooking can require a little more strategy to build the same depth of flavor as parmesan or dry-aged steak.

Here are some chef-level tips for making plant-based dishes feel just as rich and satisfying as their meat-based counterparts:

✅ Layer Umami Ingredients:
Use multiple umami-packed vegetables in a dish. A vegan ramen broth, for example, could include roasted tomatoes, dried shiitake mushrooms, kombu, and miso for deep, layered umami that combines glutamates with nucleotides.

✅ Roast & Caramelize
Cooking vegetables at high heat concentrates natural sugars and glutamates, giving a dazzling flavor combination. Think slow-roasted tomatoes, caramelized onions, and seared mushrooms.

✅ Use Fermented Ingredients for Instant Depth
A spoonful of miso, a dash of soy sauce, or a splash of kimchi brine can add fermented umami complexity to plant-based soups, sauces, and dressings.

✅ Soak & Use Dried Mushrooms
Dried mushrooms like shiitake or porcini have 3-5 times more umami than fresh mushrooms. Use this to your advantage! Soak them to release their intense glutamate-rich broth, which can be used in sauces, soups, or grains.

✅ Think Beyond Salt—Use Umami for Seasoning
Instead of adding more salt to a dish, consider using umami-rich ingredients instead. This helps avoid creating walls of saltiness. Try a splash of soy sauce, a pinch of miso, or a handful of nutritional yeast can enhance saltiness while adding complexity.