Are Worms Used to Make Protein Shakes? The Surprising Truth About Insect Protein

October 15, 2025 •

5 min read

While the vast majority of protein powders are made from common sources like whey and pea, a small but growing niche market uses insects, including mealworms, to create sustainable protein products. This practice is not secret, and products with insect-based protein must be clearly and transparently labeled.

Quick Summary

Some protein powders are derived from insects like mealworms, providing a sustainable alternative to traditional whey or plant-based options. These products are clearly labeled, offer complete protein and rich nutrients, and are distinct from most mainstream market offerings.

Key Points

Fact vs. Myth: The idea of hidden insect ingredients in protein shakes is a baseless myth; mainstream supplements are transparently labeled.
Sustainable Alternative: Insect protein, derived from farmed mealworms or crickets, offers an eco-friendly option with significantly lower resource usage compared to traditional livestock.
Nutritional Density: Mealworm powder is a complete protein, rich in essential amino acids, vitamin B12, iron, zinc, and healthy fats.
Processing and Ingredients: Insect powders are made by dehydrating and milling farmed insects, a process distinct from how common whey, casein, or plant-based proteins are manufactured.
Clear Labeling: Products that use insect protein must clearly state this on the ingredient list, leaving no room for consumer deception.
Allergen Warning: Individuals with shellfish allergies should be cautious with insect protein due to potential cross-reactivity caused by chitin.
Informed Consumer Choice: The best way to select a protein shake is by reading labels, checking for third-party certifications, and matching the protein source to your nutritional goals and values.

The Myth of Secret Insect Ingredients

One of the most persistent and unsettling rumors in the world of fitness and nutrition is the idea that protein powder manufacturers secretly add insects, or specifically worms, to their products. This is a myth. The reality is that the vast majority of protein shakes and supplements available in the mainstream market are made from traditional and clearly labeled sources. Reputable brands are highly transparent about their ingredients, which are subject to strict food safety regulations. Common protein sources include:

Whey and Casein Protein: Derived from milk, these are staples in the supplement industry.
Plant-Based Proteins: Ingredients like soy, pea, rice, and hemp are widely used to cater to vegan and plant-based diets.

For a protein powder to contain insects, it would have to be explicitly stated on the packaging. Any claims of hidden insect content in standard products are misleading and factually incorrect.

The Rise of Insect Protein as a Sustainable Alternative

So, why does the idea of insect protein persist? Because it is a genuine, and increasingly popular, dietary trend, particularly within the sustainable food movement. The practice of eating insects, known as entomophagy, has a long history in many cultures around the world. Today, it is gaining traction in Western markets as an eco-conscious alternative to traditional livestock farming.

The primary drivers behind insect protein's rise are its environmental benefits. The farming of insects requires significantly fewer resources than traditional livestock, resulting in a much smaller ecological footprint. For example, producing insect protein uses far less land and water and generates fewer greenhouse gases than producing beef.

Common insects used for human-grade protein powder include crickets and mealworms (the larval stage of the darkling beetle), which are specifically farmed, dehydrated, and milled into a fine, versatile powder. This powder can then be used in protein shakes, baked goods, and other foods.

Nutritional Breakdown of Worm and Insect Protein

While the concept of insect-based protein may seem unconventional, its nutritional profile is robust and impressive. For instance, mealworm protein powder is a highly digestible source of complete protein, containing all nine essential amino acids necessary for muscle repair and growth.

A Closer Look at the Nutrients

Complete Protein Source: Insects like mealworms and crickets provide a complete amino acid profile, similar to what is found in whey protein. Some species can contain up to 70% protein by weight.
Rich in Micronutrients: Beyond protein, insect powders are a valuable source of essential vitamins and minerals. These include vitamin B12, which is vital for nerve function, and minerals like iron, zinc, and calcium.
Healthy Fats: Insect protein often contains beneficial fatty acids, including omega-3 and omega-6, which contribute to heart health and brain function.
Dietary Fiber: Insects have exoskeletons made of chitin, a type of fiber that can act as a prebiotic to support gut health.

Comparing Protein Sources: Insect vs. Traditional

To provide clarity, let’s compare some of the most common protein sources you might find in a shake. The right choice depends on your specific dietary needs, ethical considerations, and taste preferences.


Feature	Insect (Mealworm/Cricket) Protein	Whey Protein	Plant-Based (Pea/Soy) Protein
Sustainability	Very high; low land, water, and feed usage; low greenhouse gas emissions.	Lower; significant resources used in dairy production.	High; generally requires less resources than animal protein.
Protein Quality	Complete protein source with all essential amino acids.	Gold standard; complete and highly bioavailable.	Most are complete, but absorption rates can vary; often blended to improve amino acid profile.
Micronutrients	Rich in B12, iron, zinc, calcium, and omega-3/6 fatty acids.	Excellent source of calcium and other minerals.	Variable; can be rich in fiber, iron, and other minerals.
Processing	Farming insects, then dehydrating and grinding into powder.	Byproduct of cheesemaking, then filtered and dried.	Grinding and isolating protein from plants like peas or soybeans.
Taste	Mild, nutty, or earthy flavor.	Mild dairy flavor; easily flavored.	Can have an earthy or slightly chalky taste depending on the source.
Allergens	Potential cross-reactivity for those with shellfish allergies due to chitin.	Lactose, a concern for those with dairy sensitivity.	Soy can be a common allergen.

What to Look for When Choosing a Protein Shake

If you're interested in supplementing your diet with a protein shake, the most important thing is to be an informed consumer. There is no need to worry about being deceived by mainstream brands hiding insects in their products. Your choice should be based on transparent information and your own dietary needs.

Here are some key takeaways to guide your purchase:

Read the Label: The ingredient list is your best tool. Reputable companies will clearly list their protein source, whether it's whey, pea, soy, or, in niche products, cricket or mealworm powder.
Check for Certifications: Look for third-party certifications such as NSF International or Informed Choice, which verify that supplements contain exactly what the label says and are free from contaminants.
Determine Your Nutritional Goals: Are you aiming for muscle growth, weight loss, or simply a convenient protein boost? Different protein types and ingredients offer varied benefits.
Consider Sustainable Options: If reducing your environmental footprint is a priority, exploring the clearly labeled insect protein products is a viable and nutritionally sound option.
Be Aware of Allergies: For those with shellfish allergies, it's wise to exercise caution with insect-based proteins due to potential cross-reactivity.

Conclusion

While a lingering myth suggests that worms are used to make protein shakes secretly, the truth is far more straightforward. Standard protein shakes are made from well-known dairy and plant-based ingredients. For those seeking sustainable and novel protein sources, insect-based products made from mealworms and crickets do exist in a separate, clearly labeled category. These products offer a complete and nutrient-rich profile with significant environmental advantages. The best course of action is to read labels, choose brands that value transparency, and align your protein choice with your personal health and ethical values. There are many legitimate and healthy options, whether you opt for traditional, plant-based, or eco-friendly insect protein. For further reading on the nutritional science behind edible insects, a study published on the National Institutes of Health website can offer more information.

Frequently Asked Questions

No, insect protein is a niche, specialized ingredient not found in the majority of mainstream protein shakes, which are typically made from whey, casein, or plant proteins.

The 'worms' used for human-grade protein are typically mealworms (the larval stage of the darkling beetle) and crickets, which are specifically farmed and processed for human consumption.

Yes, insect-based protein is safe for human consumption when sourced from regulated farms and processed according to established food safety standards.

Both are complete proteins containing all essential amino acids. However, whey protein is known for more rapid absorption, while insect protein offers significant environmental benefits, along with added fiber and micronutrients.

The primary reasons are sustainability and eco-friendliness, as insect farming requires significantly less land, water, and produces fewer greenhouse gases compared to traditional livestock.

Yes, individuals with shellfish allergies may experience cross-reactivity and should be cautious. The presence of chitin, a carbohydrate similar in both insects and shellfish, can trigger an allergic response.

Reputable brands that use insect protein, such as mealworm or cricket powder, will clearly list it on the ingredient label to be transparent with consumers.

Insect farming is highly efficient, using less land, water, and feed than livestock. This leads to a much smaller carbon footprint and lower greenhouse gas emissions, making it a very sustainable option.