Are cicadas nutritious to eat? Unpacking the health benefits of this crunchy delicacy.

December 21, 2025 •

4 min read

With more than two billion people worldwide regularly consuming insects, the idea of entomophagy is a global reality. In the midst of their periodic emergence, a common question arises: are cicadas nutritious to eat? The answer is a resounding yes, as these critters are surprisingly packed with health benefits.

Quick Summary

Cicadas are a highly nutritious, low-fat, and high-protein food source rich in essential amino acids, minerals, and healthy fats. However, individuals with shellfish allergies, pregnant women, and young children should avoid them.

Key Points

High Protein Source: Cicadas are rich in protein, often containing a higher percentage per serving than some red meats.
Complete Amino Acid Profile: They contain a full spectrum of essential amino acids, making them a high-quality protein source.
Low Fat Content: Cicadas are naturally low in fat and carbohydrates, making them a lean protein option.
Mineral Rich: They provide valuable minerals, including iron, zinc, and calcium.
Shellfish Allergy Alert: Individuals with shellfish allergies should strictly avoid eating cicadas due to a shared protein.
Sustainable Food Source: Consuming cicadas has a lower environmental impact and requires less land and water than farming cattle.
Proper Preparation is Key: Always cook cicadas thoroughly to eliminate potential pathogens and ensure safety.

The Nutritional Breakdown of Cicadas

For many, the thought of eating insects is a new concept, but for others, it is a long-standing culinary tradition. The consumption of insects, or entomophagy, has been practiced by humans for thousands of years, with some cultures consuming them regularly as part of a healthy diet. Before diving into the culinary aspects, it is important to understand what makes cicadas such a nutritious food source.

High in Protein and Amino Acids

One of the most impressive aspects of cicada nutrition is their high protein content. Studies have shown that certain species of cicada nymphs can contain as much as 68.83 grams of protein per 100 grams of dry weight, making them a significant protein source. This rivals or exceeds the protein found in many conventional meats. Furthermore, cicadas are considered a "complete" protein source, meaning they contain all nine essential amino acids necessary for human health.

Rich in Healthy Fats and Minerals

Cicadas also stand out for their favorable fat profile. They are naturally low in crude fat, with a content around 2.6 grams per 100 grams, much lower than many cuts of beef or pork. Crucially, the fat they do contain is rich in polyunsaturated fatty acids (PUFAs), which are essential for various bodily functions. Beyond protein and fat, cicadas are a great source of essential minerals. They are rich in elements like iron, zinc, and calcium, which are vital for maintaining energy levels, supporting immune function, and promoting bone health.

Environmental Sustainability

Beyond their nutritional punch, consuming cicadas is an environmentally sound choice. Raising insects requires significantly fewer resources—including land, water, and feed—compared to traditional livestock farming. They also produce far fewer greenhouse gases. This makes entomophagy, and specifically the consumption of periodically abundant cicadas, a highly sustainable alternative protein source that can help reduce the environmental footprint of our food supply.

How Cicadas Compare to Other Proteins

To put the nutritional value of cicadas into perspective, it's helpful to compare them to more familiar protein sources. The following table highlights the differences in key nutritional areas.


Nutrient (per 100g, dry weight where applicable)	Cicadas	Beef (Ground)	Chicken Breast
Protein	~68.83g (dry)	~31g	>55g (dry)
Fat	Low, ~2.6g (crude)	Varies, higher	Varies, moderate
Carbohydrates	Very Low	0g	0g
Minerals	Iron, Zinc, Calcium	Iron, Zinc	Iron, Zinc
Sustainability	High (Low Footprint)	Low (High Footprint)	Moderate (Moderate Footprint)

Safety and Preparation Guidelines

Before you start your cicada harvest, it is critical to observe important safety precautions. Not all people and circumstances are suitable for eating cicadas, and proper preparation is essential for a safe dining experience.

Who Should Avoid Cicadas

Individuals with Shellfish Allergies: This is the most crucial warning. Cicadas are arthropods, related to shrimp, lobsters, and crabs. The FDA warns that those with shellfish allergies may have an allergic reaction to cicadas due to a shared protein.
Pregnant or Breastfeeding Women and Young Children: Concerns about potential low levels of pesticides or other toxins accumulated by cicadas suggest that these sensitive populations should avoid consumption.
Individuals with Gout: Cicadas contain purines, which can trigger gout flare-ups.

Best Practices for Harvesting and Handling

For a safe and delicious meal, timing is everything. The best time to collect cicadas is during their "teneral" stage, which is right after they emerge from the ground and before their shells harden. They are soft-bodied at this point and have a more delicate texture. Always collect cicadas from areas you know are free from pesticides and chemical treatments. Once collected, it is recommended to freeze them for at least an hour to kill them humanely.

Recommended Cooking Methods

Blanching: Start by boiling the cicadas for 1-1.5 minutes to clean them of any environmental pathogens.
Pan-Frying or Sautéing: After blanching, pat the cicadas dry and pan-fry them with a little oil and seasoning. This gives them a satisfying crunch and can be flavored similarly to shrimp.
Roasting or Baking: For a dryer, crispier texture, roast the blanched cicadas in the oven. This is a great way to prepare them for grinding into a protein-rich flour.
Adding to Dishes: Incorporate your cooked cicadas into dishes like tacos, stir-fries, or even bake them into bread for an added protein boost.

Culinary Exploration

Cicadas' flavor is often compared to soft-shell crab, shrimp, or nutty almonds. Their versatility means they can be prepared in a variety of ways to suit different palates. From tempura-fried delicacies to a crunchy topping for rice, adventurous eaters have many options. One can even grind roasted cicadas into a powder to use in baked goods, boosting the nutritional content of bread, muffins, and other treats. The possibilities are as varied as the imagination.

Conclusion

So, are cicadas nutritious to eat? The evidence overwhelmingly points to yes. They are a nutrient-dense, high-protein food source rich in essential amino acids, healthy fats, and minerals. Furthermore, they represent a highly sustainable and environmentally friendly protein alternative to traditional meat sources. While the idea may be unappealing to some, for adventurous eaters and those seeking a more sustainable diet, cicadas offer a surprising and flavorful option that's truly worth considering. Just remember to prioritize safety by avoiding consumption if you have a shellfish allergy and ensuring proper preparation.

For more on the practice of entomophagy, see this overview from IntechOpen

Frequently Asked Questions

The flavor of cicadas is often described as similar to shrimp or nutty almonds, with some noting a taste reminiscent of canned asparagus. The flavor can vary depending on the preparation method.

While cicadas are non-toxic to dogs, vets and the American Kennel Club recommend limiting intake. Consuming too many of the insects or their crunchy exoskeletons can lead to an upset stomach or digestive problems in pets.

For best results, gather cicadas when they are in their 'teneral' stage, right after they shed their nymphal skins. They will be soft and pale. Collect them in pesticide-free areas, often found in wooded areas, parks, or your own yard if chemical-free.

No. Due to their relation to shellfish like shrimp and lobster, cicadas contain similar proteins that can trigger a severe allergic reaction in sensitive individuals. The FDA strongly advises against consuming cicadas if you have a shellfish allergy.

Experts recommend blanching cicadas in boiling water for 1-1.5 minutes to clean them and eliminate potential pathogens, followed by freezing them. After that, they can be pan-fried, sautéed, or roasted until crispy.

Cicadas and other edible insects have a much lower environmental footprint than livestock. They require less land, water, and feed, and produce fewer greenhouse gases. This makes them a more eco-friendly option for protein.

Yes, besides the allergy risk, pregnant women, breastfeeding mothers, and young children are advised to avoid them due to potential exposure to environmental toxins or pesticides. Also, excessive consumption of the crunchy exoskeletons can cause digestive upset.

The teneral stage (soft-bodied, newly emerged adults) is considered the best for eating, as they have a more tender and delicate texture before their exoskeleton hardens. For some dishes, removing the wings and legs is also recommended.