Is Eating Bugs Healthy?
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Bugs May Be The Best Protein Source You’ve Never Eaten

Our resident registered dietitian-nutritionist gives insects a try, and even offers a creepy-crawly dessert recipe.

Taste Test: Ants

Did you know that you can (and should) eat ants? Packed with protein, iron, zinc, and polyphenols they’re a boon to a healthy diet. See what our taste testers think of eating them!
Taste Test: Ants

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Taste Test: Crickets

Taste Test: Crickets00:03:05

Taste Test: Mealworms

Taste Test: Mealworms00:03:31

What if I told you that there is an excellent source of protein that one-quarter of the world’s population eats on a regular basis (according to The New York Times), but you’ve probably never even tried? It’s even been called the “protein of the future.” Oh, and it’s a sustainable choice, too. Sounds exciting, right? That’s something you’ve got to get your hands on!

Now what if I told you that amazing protein source was … bugs? Does that change your opinion and willingness to add them to your diet? The practice of eating insects, called entomophagy, may sound strange to those of us in Western cultures, but is commonplace in other parts of the world. Many cultures even consider bugs a delicacy. In some parts of Africa, almost 50 percent of the residents’ dietary protein comes from bugs, notes an article in Nutrition Bulletin.

Given that eating bugs is not part of the culture where I grew up (in the United States), I had never really considered adding bugs to my diet in the past, but the more I read about the benefits of this protein source, and the more creative (and delicious-sounding) ways I see bugs being consumed, the more I have to think about insects as not only a potential addition to my plate, but an important part of a healthy and sustainable diet. Let me tell you more about what I mean.

Eating Bugs Is Good for Your Health

As mentioned, bugs are an excellent source of protein, with the nutrient accounting for between 20 and 76 percent of their dry weight, according to a study published in ScienceDirect. By comparison, 90 percent ground beef is 20 percent protein by weight, according to the U.S. Department of Agriculture. That’s not all — a study published in January 2021 in Critical Reviews in Food Science and Nutrition found that bugs are also a good source of many vitamins and minerals, including several that Americans are commonly deficient in, including vitamin B12, iron, zinc, fiber, and omega-3 fatty acids. At the same time, bugs are low in (or free of, depending on the species and preparation method) nutrients that it is generally recommended to limit, including unhealthy fats, sugar, and sodium.

Eating Bugs Is Good for the Environment

One of the main criticisms for eating meat has been its disastrous environmental impact. A study published in September 2021 in the journal Nature Food (PDF) found that animal-based foods produce double the greenhouse gas emissions as plant-based ones. And meat ranked near the top of 57,000 foods in terms of environmental impact, according to Oxford University researchers, who published their results in Environmental Sciences in August 2022.

Raising edible bugs has significantly less of an impact on the environment than raising other livestock, as the American Heart Association points out. Pound for pound, edible bugs produce significantly fewer greenhouse gasses than meat, according to Time. When you take into consideration the negative effects of overfishing, as well as the greenhouse gasses, water, and land use that result from traditional farming practices, edible bugs are definitely a sustainable alternative.

edible bugs crickets mealworms
This is one time it may not be advisable to eat with your eyes.Canva; Everyday Health

What It’s Like to Eat Bugs

Given all this information, I felt compelled to give bugs a try. But where to start? A quick internet search showed that crickets are a popular choice, and are available whole, as flavored snacks, ground into powder, and even in ready-to-eat protein bars. I’m also familiar with mealworms, because I feed them to my chickens as a way to increase the amount of protein in their diets. If it worked for them, I figured it could work for me, too. I had also seen an episode of one of my favorite travel and eating shows that was filmed in Mexico, and featured tacos and fresh guacamole garnished with ants. I had to give them a try.

If, like me, you’re interested in trying bugs, I cannot stress enough that you find a supplier of food-grade edible insects. Do not forage for your own bugs, as you have no idea how clean they are or what they have eaten. Bugs that are intended for human consumption are raised and prepared safely.

And regarding safety: Proceed with caution if you have food allergies. Many bugs are arthropods (just like lobsters and shrimp). As a result, there seems to be a link between an allergy to shellfish and bugs, according to one systematic review. If you have food allergies, be sure to check with your doctor before eating bugs.

Here are the results of my taste test:

Crickets

My first impression: Salty and crunchy, these guys are good if you can get over the fact that they’re bugs. I can definitely see why these are popular!

What they taste like: Nutty, slightly smoky

Nutritional benefits: Protein, antioxidants, and fiber

How to enjoy them: As a crunchy snack, ground into baked goods, in a protein bar

Ants

My first impression: These were definitely not the most appealing at first glance. However, they tasted surprisingly wonderful! To be honest, these ended up being my personal favorites. Their bright flavor makes ants the perfect protein-packed topping and I can see why they’re so popular in other cultures.

What they taste like: Bright and citrusy

Nutritional benefits: Protein, iron, zinc, potassium, phosphorus, and polyphenols

How to enjoy them: On guacamole, on tacos, on celery with peanut butter (literal ants on a log!)

Mealworms

My first impression: At first bite, I can definitely see eating these again. I picture them sprinkled on top of tacos or fried rice. They would add a depth of flavor and a nice crunch to the top of any dish. If you’re up for giving bugs a try, mealworms seem like an approachable “starter bug.”

What they taste like: Nutty, salty, slightly sweet

Nutritional benefits: Protein, fiber, and polyphenols

How to enjoy them: On top of tacos or fried rice, ground into a smoothie

Well, what do you think? Are you up for adding bugs to your diet? It may seem far-fetched at first, but opening your mind and your plate to new opportunities is well worth the effort. As I always say to my kids when they say they don’t like a given food (after one glance), how do you know you don’t like it if you’ve never tried it?. Why not bugs? It could bring a whole new meaning to “grabbing some grub”!

Important: The views and opinions expressed in this article are those of the author and not Everyday Health.

brownies made with cricket powder
Graham Parton/Getty Images

Easy Protein-Packed Blender Brownies

If eating bugs unadorned is too much for you, you can also cook with them. And what better way to try them than with dessert? These delicious chocolaty brownies are also a good source of protein, making them a nutritious post-dinner treat. Cricket powder (dried, ground crickets) is used to up the protein and fiber content even more, and this is an easy way to try edible bugs for the first time. Plus, it has almost no impact on flavor at all.

contains  Peanuts, Eggs, Shellfish

SERVES

16

CALORIES PER SERVING

165

AUTHOR

Kelly Kennedy, RDN

PREP TIME

10 min

COOK TIME

30 min

TOTAL TIME

40 min

Ingredients

½ cup old-fashioned oats
1 can low-sodium black beans, drained and rinsed
1 medium ripe banana
¼ cup natural creamy peanut butter or other nut butter
2 large eggs
⅓ cup cocoa powder
¼ cup cricket powder
⅓ cup pure maple syrup
¼ tsp kosher salt
2 tsp pure vanilla extract
¾ tsp baking powder
¾ cup semisweet chocolate chips, divided

Directions

1

Preheat oven to 350 degrees F. Lightly grease a 9 x 9-inch baking dish and set aside.

2

Add oats to a blender or food processor and process until pulverized. Add remaining ingredients (reserving half the chocolate chips) and blend until smooth, about 30 to 45 seconds.

3

Pour brownie mixture into the prepared baking dish and use a spatula to evenly spread it into the corners. Top with the remaining chocolate chips and bake in preheated oven until a toothpick inserted into the center comes out clean, about 30 to 35 minutes. Allow to cool completely and then slice into 16 even pieces.

Nutrition Facts

Amount per serving

calories

165

total fat

7g

saturated fat

2.6g

protein

6g

carbohydrates

23g

fiber

4.4g

sugar

11.3g

added sugar

10.1g

sodium

91mg

TAGS:

Peanuts, Eggs, Shellfish, Heart-Healthy, Mediterranean, Gluten-free, Low-Sodium, Dessert

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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Kelly Kennedy, RDN, LDN

Author

Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.

Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.

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