Is worm a good source of protein? The surprising truth about entomophagy

November 3, 2025 •

4 min read

With a protein content of 50–70% by dry weight, edible worms like mealworms offer a high-quality protein source, comparable to or exceeding some traditional livestock. This raises the question: is worm a good source of protein?

Quick Summary

Edible worms are a nutrient-rich and sustainable protein source, packed with essential amino acids, healthy fats, vitamins, and minerals. This article examines the nutritional benefits, environmental advantages, and potential for insects like mealworms to become a staple in future diets.

Key Points

High-Quality Protein: Edible worms offer a complete amino acid profile, comparable to traditional meat sources.
Environmental Efficiency: Producing worm protein requires significantly less land, water, and feed, and emits fewer greenhouse gases than livestock farming.
Rich in Micronutrients: Beyond protein, worms are good sources of essential minerals like iron, zinc, and calcium, and certain B-vitamins.
Alternative to Conventional Feed: Worm meal is an established, cost-effective, and highly nutritious alternative to traditional protein sources like fishmeal and soybean meal in animal feed.
Nutrient-Packed Versatility: Edible worms can be processed into flours, roasted, or fried, making them a versatile ingredient for snacks, baked goods, and supplements.
Cultural Acceptance Barrier: While a staple in many cultures, wider adoption in Western diets faces a significant cultural aversion, though processed forms are helping overcome this.

A sustainable solution to growing protein demands

Global population growth places immense pressure on traditional food systems, driving a search for sustainable and efficient protein alternatives. This has brought the ancient practice of entomophagy—the consumption of insects—back into the modern spotlight. Among the thousands of edible insect species, worms and larvae are gaining attention for their impressive nutritional profiles and minimal environmental footprint. From mealworms to earthworms, these creatures are proving to be much more than just bait; they are a viable and nutritious solution for a protein-hungry world.

The surprising nutrition facts behind edible worms

Edible worms are a nutritional powerhouse, offering a wide array of macro- and micronutrients. Their composition can vary depending on the species, diet, and life stage, but general trends highlight their value.

High-quality protein: Many species boast a remarkably high protein content. Dried mealworms (Tenebrio molitor), for example, are composed of over 50% protein by dry weight. This protein is often considered 'complete', meaning it contains all essential amino acids necessary for human health. For instance, mealworms are particularly rich in lysine and the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine, which are crucial for muscle development.
Beneficial fats: Far from being purely protein sources, edible worms contain healthy fats, particularly unsaturated fatty acids like omega-6 and omega-9. While fat content can be high in some species, the profile is often healthier than in red meat, with lower levels of saturated fat.
Vitamins and minerals: Worms are excellent providers of essential micronutrients. They contain significant levels of B-vitamins, including B12, a nutrient vital for neurological function that is often scarce in plant-based diets. Additionally, they are good sources of minerals like iron, zinc, magnesium, and calcium.
Dietary fiber: Unlike conventional meat, insects possess a chitin-based exoskeleton that provides a unique form of dietary fiber. Chitin acts as a prebiotic, promoting the growth of beneficial gut bacteria and supporting overall digestive health.

Environmental advantages of farming worms

Shifting toward insect-based protein offers substantial environmental benefits over traditional livestock farming. The resources required to produce a kilogram of protein from worms are significantly lower.

Lower greenhouse gas emissions: Insect farming produces considerably fewer greenhouse gases (such as methane) than cattle or pig farming.
Reduced land and water use: Insects require far less land and water per unit of protein produced. For example, crickets and mealworms need significantly less space and water than cattle to produce the same amount of protein.
Efficient feed conversion: Insects are highly efficient at converting their feed into biomass. Crickets, for instance, need 12 times less feed than cattle to produce the same amount of protein.
Waste reduction: Many edible worm species, like mealworms and earthworms, can be raised on organic by-products and waste streams, turning low-value materials into high-quality protein and supporting a circular economy.

Overcoming the 'ick' factor and culinary applications

In many Western societies, the idea of eating worms presents a psychological barrier. This 'ick factor' is a primary challenge to broader consumer acceptance. However, the rising popularity of processed insect products is helping to overcome this hurdle. Instead of eating whole, unprocessed insects, consumers can incorporate cricket or mealworm flour into familiar foods like protein bars, bread, and pasta. For the more adventurous, whole roasted or fried worms can be a crunchy, nutty-flavored snack.

A comparison of protein sources: Beef vs. Dried Mealworms

This table provides a nutritional comparison of 100 grams of dried mealworms versus a typical serving of beef, highlighting the key differences in their profiles.


Nutrient	Dried Mealworms (per 100g)	Beef (per 100g)
Protein	53g	20–22g
Fat	28g (mostly unsaturated)	Varies (higher saturated fat)
Fiber	6g (as chitin)	0g
Iron	High levels	High levels
Zinc	High levels	High levels
B12	High levels	Present
Resource Footprint	Low	High

The future of worm protein

While the concept of eating worms is not new, its large-scale potential as a sustainable, nutritious, and environmentally friendly protein source is just beginning to be realized. Advancements in farming and processing technologies will continue to improve efficiency and reduce costs, making insect-based products more accessible to a wider market. As regulatory bodies like the EU continue to approve edible insects for human consumption, they will become more common on supermarket shelves. While challenges related to cost, production scaling, and consumer perception remain, edible worms are poised to play a crucial role in creating a more resilient and eco-friendly food system.

In conclusion, the answer to the question, "Is worm a good source of protein?" is a resounding yes. Beyond their high protein content, edible worms offer a spectrum of essential nutrients and represent a model of sustainable food production. For a more resilient global food supply, it may be time to get over the 'ick factor' and consider this remarkable nutritional alternative.

Considerations before consumption

While generally safe, there are some important considerations for anyone thinking about adding worms to their diet:

Allergen risks: Individuals with a shellfish allergy may also have an allergic reaction to insects due to similar proteins.
Sourcing matters: It is crucial to only eat commercially farmed worms intended for human consumption. Worms found in the wild can carry pathogens, parasites, and absorb contaminants like heavy metals from their environment.
Regulatory landscape: The regulations around edible insects are still evolving. Be aware of the legal status and safety standards in your region.

For more information on the topic, the Food and Agriculture Organization (FAO) of the United Nations offers extensive resources on edible insects and their role in food security.(https://www.fao.org/newsroom/story/-Worm-up-to-the-idea-of-edible-insects/en)

Frequently Asked Questions

No, not all worm species are safe for human consumption. It is crucial to consume only commercially farmed edible worms that are raised under hygienic conditions, such as mealworms or certain earthworm species.

The protein content varies by species and processing method. For example, dried mealworms can contain over 50% protein by dry weight, making them a dense source of protein.

By dry weight, some edible worms have a protein percentage that is similar to or higher than beef or chicken. They also provide a complete amino acid profile, similar to animal meat.

When sourced from reputable commercial farms and processed hygienically, edible worms are safe for consumption. However, people with shellfish allergies should be cautious, as some insects share similar allergenic proteins.

The taste can vary depending on the species and preparation. Mealworms, for instance, are often described as having a mild, nutty, or earthy flavor. When processed into flour, the taste is often masked.

Edible worms can be roasted, fried, boiled, or dried and ground into a protein-rich powder. This powder can then be incorporated into foods like protein bars, bread, and pasta.

Yes, insect farming is significantly more sustainable than traditional livestock farming, requiring less land, water, and feed, and producing fewer greenhouse gas emissions. Worms can also be grown on organic waste, contributing to a circular economy.