Nutrition Diet: Which worm is used for protein?

October 15, 2025 •

5 min read

Over 2 billion people worldwide already incorporate insects into their diet, a practice known as entomophagy. Amidst the growing need for sustainable protein, many people are exploring alternatives to traditional livestock, leading to the question: which worm is used for protein and how can it contribute to a nutritious diet?

Quick Summary

This article explores edible insects like mealworms and their nutritional role as sustainable protein sources. It details their benefits, preparation, and comparison to traditional proteins, highlighting how they can be incorporated into modern nutrition plans.

Key Points

Mealworms are the primary edible worm: The larvae of the Tenebrio molitor beetle are the most common worm-like insect used for protein in many countries, including recently authorized novel food markets.
Excellent source of high-quality protein: Mealworm and cricket powders contain high levels of protein, with mealworms having a complete essential amino acid profile similar to dairy protein.
Rich in healthy fats and micronutrients: In addition to protein, mealworms provide healthy monounsaturated fats and are a good source of minerals like iron, zinc, and potassium.
Sustainable and environmentally friendly: Farming edible insects like mealworms uses far less land, water, and feed, and produces fewer greenhouse gas emissions than traditional livestock farming.
Versatile culinary uses: Mealworms and other insect proteins can be roasted, fried, or ground into a flour for a variety of dishes, from baked goods and smoothies to savory meals.
Considerations for allergies: Individuals with shellfish allergies should be cautious with edible insects due to the presence of tropomyosin, which can cause cross-reactive allergic responses.
Processing is key for safety: Ensuring insects are farmed hygienically and properly processed with heat treatments is vital to mitigate potential microbial risks associated with wild insects.

The Rise of Sustainable Protein

In a world facing increasing pressure on food resources, alternative protein sources are gaining serious attention. Insect protein offers significant advantages over conventional livestock, including lower environmental impact, less land and water usage, and high feed-to-protein conversion efficiency. For individuals and food industries looking toward the future of food, edible insects present a compelling case as a viable and sustainable solution.

Which Worm is Used for Protein? The Mealworm Answer

When people refer to 'worms' as a protein source, they are most often talking about the larvae of the mealworm beetle, scientifically known as Tenebrio molitor. This edible insect is one of the most widely farmed for human consumption, especially in Western markets where it is processed into flour, protein powder, or sold whole. The European Union has officially approved dried mealworms as a novel food item, marking a major step toward wider acceptance.

High Protein Content: Dried mealworms are an excellent source of protein, with crude protein levels often exceeding 50% of their dry weight. This places their protein density on par with or above many traditional meat sources.
Complete Amino Acid Profile: Mealworm protein contains all nine essential amino acids necessary for human health, making it a high-quality protein source comparable to animal-derived options like milk.
Rich in Micronutrients: Beyond protein, mealworms provide a solid dose of essential minerals, including iron, zinc, copper, magnesium, and potassium.
Healthy Fats and Fiber: They also offer a healthy fat profile rich in monounsaturated fats, and a source of fiber from their chitin-based exoskeleton.

Nutritional Comparison: Mealworms vs. Crickets

Mealworms aren't the only edible insect garnering attention. Crickets are another popular choice, particularly in the form of cricket flour. Both offer unique nutritional profiles and culinary uses. This table compares the key nutritional aspects of mealworms and crickets, based on dry weight, to help you understand their differences.


Feature	Mealworm Powder	Cricket Powder
Protein Content	Approx. 51-66% crude protein	Approx. 60-70% crude protein
Amino Acid Profile	Complete, but may be limited in some sulphur-containing amino acids	Complete, good balance of essential amino acids
In Vitro Protein Digestibility	~75-76%	~76%
Fat Content	Higher, approx. 12-14% or more	Lower, approx. 5-7%
Minerals	High in potassium, phosphorus, zinc, and iron	High in calcium, iron, and zinc
Flavor	Nutty, earthy flavor	Mild, nutty, and earthy

Preparing Edible Worms for Consumption

Eating mealworms can be a new experience, and preparation is key to making them palatable. The most common methods ensure they are safe and enhance their nutty flavor.

Roasting: This is a simple and effective method. Simply toss fresh or dried mealworms in a pan with a little oil and your choice of seasoning. Roast in an oven at a low temperature until they are golden brown and crispy.
Frying: Frying mealworms in a small amount of oil can give them a crunchy texture similar to fried insects in traditional cuisines.
Grinding into Flour: For those who prefer not to see the insect form, mealworms can be ground into a fine powder after being dried. This powder can be incorporated into recipes for baked goods, protein bars, or smoothies, boosting the nutritional content discreetly.
Blanching: This process involves a brief dunk in boiling water, followed by freezing. This is an important step to ensure safety and quality before further processing.

The Broader Context of Edible Insects

Beyond mealworms, several other insect larvae are consumed globally. The choice of insect often depends on regional availability and cultural preference. Here are some other examples:

Mopane Worms: The caterpillar of the emperor moth, these are a significant source of protein in many parts of Africa and are typically dried or smoked.
Sago Worms: The larvae of the palm weevil, these are a delicacy in Southeast Asia and are often eaten fried.
Earthworms: In some cultures, certain species of earthworms are prepared and eaten, though they must be properly purged of soil and cooked.

Environmental and Health Benefits

Incorporating insect protein into your diet offers a host of benefits that extend beyond personal nutrition.

Sustainability: Insect farming requires significantly fewer resources (land, water, and feed) and produces fewer greenhouse gases compared to conventional livestock farming, such as cattle. For example, crickets require 12 times less feed than cattle to produce the same amount of protein.
Resource Efficiency: Insects have a high feed conversion efficiency because they are cold-blooded, meaning they don't need to expend energy to maintain body temperature.
Food Security: The rapid growth and reproduction rates of insects, combined with their ability to thrive on organic waste, make them a resilient and efficient food source, helping to address global food security challenges.
Bioactive Compounds: Research suggests edible insects contain beneficial bioactive compounds, antioxidants, and anti-microbial properties that may have positive effects on gut health and immunity.

Potential Risks and Considerations

While generally safe, there are some considerations for incorporating edible insects. Individuals with shellfish allergies should exercise caution due to a similar protein (tropomyosin) that can cause cross-reactive allergic reactions. Additionally, ensuring the insects are sourced from reputable, clean farms is critical to avoid contamination from potential parasites, viruses, or pathogens that could be present in wild-harvested insects. Proper processing methods, including heat treatments like boiling or roasting, are crucial for microbial safety.

Conclusion

Mealworms, specifically the larvae of Tenebrio molitor, are the primary answer to the question of which worm is used for protein in modern, sustainable diets. Offering a complete amino acid profile, along with healthy fats, fiber, and essential minerals, mealworms are a nutritionally dense alternative to traditional protein sources. Their significantly lower environmental impact makes them a standout option for a more sustainable food future. Whether processed into a powder for use in familiar recipes or consumed whole for a more adventurous culinary experience, edible insects like mealworms are poised to play a crucial role in diversifying our nutritional intake. As the food industry continues to evolve, incorporating these innovative, protein-rich options will become an increasingly important part of building a resilient and eco-friendly food system.

For more in-depth information on the nutritional aspects and sustainability of edible insects, the Food and Agriculture Organization (FAO) of the United Nations offers extensive resources in its paper, Edible Insects: Future Prospects for Food and Feed Security.

Frequently Asked Questions

The primary worm-like insect used for protein is the mealworm, which is the larval stage of the Tenebrio molitor beetle. They are farmed specifically for consumption and are a rich source of nutrients.

Yes, when sourced from reputable farms and processed correctly, mealworms are safe to eat. They have been approved as a novel food in the European Union, provided they meet food safety standards.

Mealworms are high in protein with a complete amino acid profile, and they are also a good source of healthy fats, fiber, vitamins, and minerals, including iron and zinc.

Mealworm protein, especially when processed into a powder or roasted, has a mild, nutty, or earthy flavor. This allows it to be incorporated into many foods without overpowering the taste.

Mealworms can be consumed whole after being roasted or fried, but are most commonly dried and ground into a protein-rich flour. This flour can be added to baked goods, protein bars, smoothies, and pasta to boost nutritional value.

Yes, other edible insect larvae are consumed worldwide, including mopane worms (caterpillars) and sago worms (palm weevil larvae). Earthworms are also eaten in some cultures, but must be properly purged of soil.

Yes, insect farming is far more resource-efficient than traditional livestock production. It requires less land, water, and feed, and produces significantly fewer greenhouse gas emissions, making it a more sustainable protein option.

People with shellfish allergies should avoid consuming insects, as they contain similar proteins like tropomyosin that can cause cross-reactive allergic reactions.