Which Bug Has the Most Protein? Your Guide to High-Protein Insects

October 17, 2025 •

4 min read

With some species offering up to 77% protein by dry weight, edible insects are emerging as a highly efficient and sustainable protein source. As awareness grows, a common question arises for those interested in alternative protein: which bug has the most protein?

Quick Summary

A bug's protein content varies greatly by species, life stage, and preparation method, with certain grasshoppers, crickets, and ants demonstrating some of the highest dry-weight percentages. Many species contain complete proteins and other vital nutrients like iron and B12.

Key Points

Top Protein Contenders: Certain species of grasshoppers, crickets, locusts, and ants are considered to have some of the highest dry-weight protein contents, reaching up to 77%.
Mopane Worms are High in Protein: A specific type of caterpillar, the mopane worm, has been reported to contain 73 grams of protein per 100 grams, a higher concentration than an equivalent amount of beef jerky.
Dry vs. Wet Weight Measurement: High protein percentages for insects are often based on dry weight, which is not directly comparable to the wet-weight protein measurements typically used for conventional meats.
Beyond Protein: Edible insects are not just high in protein; they are also excellent sources of essential minerals like iron, calcium, and zinc, as well as vitamins and healthy fats.
Sustainability Advantage: Insects offer a more environmentally friendly protein source compared to traditional livestock, requiring less water, land, and producing fewer emissions.
Processing Matters: Removing the tough exoskeleton (chitin) can improve the digestibility of insect protein, though it is already considered a highly digestible food source.

The Diverse World of Edible Insects

Entomophagy, the consumption of insects, is a dietary practice with a long history across numerous cultures and is gaining new attention as a sustainable food solution. However, with over 2,000 known edible insect species, their nutritional profiles are far from uniform. Several factors, such as diet, life stage, and preparation, can cause significant variability in protein content.

Top Contenders for the Highest Protein Bug

Determining a single winner for the most protein-packed bug is challenging due to the variability in protein percentages, often cited on a dry-weight basis. Several insect orders, however, stand out as particularly high-performing protein sources:

Orthoptera (Grasshoppers, Crickets, and Locusts): This order is consistently cited as having some of the highest protein content among edible insects. Some species within this group have been reported to contain up to 77% protein on a dry-weight basis. For example, the common house cricket and desert locust are notable protein powerhouses.
Hymenoptera (Bees, Ants, and Wasps): Certain species and life stages within this order, such as bee larvae and some types of ants, can also rival the protein content of grasshoppers, reaching up to 77% dry-weight protein. Bee brood (larvae, pupae, and eggs) is rich in protein and essential amino acids.
Hemiptera (True Bugs): This group, which includes cicadas and various leafhoppers, offers a broad range of protein, with some species reaching up to 74% on a dry-weight basis.
Lepidoptera (Caterpillars): The mopane caterpillar (Gonimbrasia belina) is another elite contender. One study highlighted that mopane worms were higher in protein than beef, with 73 grams of protein per 100 grams.
Coleoptera (Beetles): As the most diverse order of insects, beetles and their larvae (like mealworms) show a wide range of nutritional values, with protein content varying from 8% to 69% in different species and forms.
Isoptera (Termites): While protein content varies by species, some specific termites have been noted for their high protein levels. For instance, the Venezuelan species Syntermes aculeosus is reported to be 64% protein.

The Critical Difference Between Dry and Wet Weight

Understanding how protein content is measured is crucial when comparing insects. Most high protein percentages for bugs are reported on a dry-weight basis, which removes the water content. Conventional meats like beef and chicken are typically compared on a wet-weight basis, where their protein content is significantly lower due to their high water content. For example, while one source lists crickets with 12.9 grams of protein per 100 grams (wet weight), another states beef has 23.5 grams in the same portion. This comparison highlights that while some insects are comparable to or better than beef on a dry-weight basis, preparation and moisture levels are significant variables. Processing insects into flour or powder significantly increases their protein concentration per gram.

Comparison of High-Protein Insects


Insect Type	Example Species	Dry-Weight Protein Range (%)	Key Nutrients (beyond protein)
Orthoptera	Crickets, Grasshoppers, Locusts	6–77%	High in calcium, iron, and zinc
Hymenoptera	Ants, Bees, Wasps	5–77%	Rich in essential amino acids and vitamins
Lepidoptera	Mopane Caterpillar	Up to 73% (wet-weight reported)	High in magnesium and iron
Hemiptera	True Bugs, Cicadas	42–74%	Good source of healthy fats
Coleoptera	Mealworms, Dung Beetles	8–69%	Contains fatty acids, vitamin B12, and calcium
Isoptera	Termites	20–64%	High in iron, calcium, and amino acids

More Than Just Protein: A Look at Total Nutritional Value

Beyond their high protein content, edible insects offer a well-rounded nutritional profile that can compete with or even surpass conventional meat sources. Many are considered a complete protein source, containing all the essential amino acids necessary for human health. They also provide a significant amount of micronutrients.

Minerals: Insects are excellent sources of essential minerals. Crickets, for instance, contain high levels of iron, calcium, and magnesium that are more bioavailable than those found in beef.
Vitamins: Key vitamins such as B12 and B6 are present in many insects, which is particularly beneficial for those following a plant-based diet.
Healthy Fats: Several species contain unsaturated fatty acids, including omega-3s, which are vital for heart and brain health.
Fiber: Insects also contain dietary fiber in their exoskeleton, primarily in the form of chitin, which can act as a prebiotic to support gut health.

Digestibility and Sustainability Considerations

While insects are a promising protein source, their digestibility can be influenced by their exoskeleton, which contains chitin. Processing methods can help improve digestibility by removing this outer shell. Despite this, insect protein is still considered highly digestible, often performing better than certain plant-based proteins. Environmentally, insects offer a much smaller footprint than traditional livestock, requiring less land, water, and producing fewer greenhouse gas emissions. This positions them as a key player in the future of sustainable food systems.

The Final Verdict: The Most Protein-Packed Bug

Ultimately, pinpointing which bug has the most protein is complex due to variations in species and measurement methods. However, on a dry-weight basis, certain species within the Orthoptera (grasshoppers, crickets, locusts) and Hymenoptera (ants, bees, wasps) orders frequently top the charts, potentially reaching 77% protein. When accounting for wet weight, specific caterpillars like the mopane worm also show impressive protein density. Choosing the 'best' insect for protein depends on the specific nutritional goal, but the overall potential of insects as a high-quality, eco-friendly protein source is undeniable.

For more detailed nutritional information on edible insects, the National Institutes of Health offers extensive resources, such as this study published in Insects as a Viable and Sustainable Protein and Food Source for Human Consumption.

Frequently Asked Questions

Yes, crickets are an excellent source of protein. On a dry-weight basis, they can contain over 65% protein. Cricket powder is a common way to consume them, which concentrates their protein and nutrients.

On a dry-weight basis, some insects have a higher protein percentage than conventional meat like beef or chicken. When comparing protein per 100 grams of fresh weight, the amounts are often comparable, but insects require far fewer resources to produce.

Yes, many edible insect species, including crickets and mealworms, are considered a source of complete protein, meaning they contain all the essential amino acids required by the human body.

Insects are packed with other nutrients besides protein, including high levels of bioavailable iron, zinc, magnesium, and calcium. They also contain B vitamins and healthy unsaturated fats.

While both are good protein sources, grasshoppers and other Orthoptera species often have a higher protein content on a dry-weight basis (up to 77%) compared to mealworms, which fall in a broader range (8–69%).

Yes, processing can affect the nutritional profile. Removing the exoskeleton, for instance, can increase digestibility. Processing insects into flour also concentrates the nutrients, including protein.

For millennia, people in many cultures have safely consumed insects. As with any food, sourcing is important. Edible insects intended for human consumption are typically farmed under controlled conditions to ensure safety.