Are Edible Insects Healthy? A Look at Cricket Protein and Other Bugs

Edible insects are bugs that people eat as food.

Billions of people around the world already eat insects as part of their normal diet.

In many parts of Asia, Africa, and Latin America, insects like crickets, mealworms, and grasshoppers are traditional foods.

In the United States and Europe, insects are newer to the table.

They usually show up as a dried powder, called cricket flour, mixed into protein bars, pasta, chips, or bread.

The house cricket, known by the scientific name Acheta domesticus, is one of the most studied and most widely used edible insects.

It is approved as a novel food in the European Union, which means regulators have reviewed it for safety^[1].

Insects are getting attention because the world needs more protein sources that are easier on the planet.

Raising cows, pigs, and chickens takes a lot of land, water, and feed.

Crickets convert food into body mass much more efficiently than livestock.

Research shows crickets have a feed conversion ratio around 1.5 to 1.9, meaning it takes less than 2 pounds of feed to produce 1 pound of cricket body mass^[1].

That is far lower than the feed needed to raise cattle.

Crickets can also be raised indoors in controlled facilities, which supports large scale, year round production^[1].

This makes them appealing as a more sustainable protein option, though the full environmental picture still depends on things like the substrate the crickets eat and the energy used to dry and process them^[1].

Cricket powder is very high in protein.

A review of house cricket research found protein content ranging from about 57 to 76 grams per 100 grams of dry cricket powder^[1].

That is a higher protein concentration than most animal meats, though comparisons depend on whether the meat is measured fresh or dried.

Cricket protein also contains a useful mix of amino acids, the building blocks of protein^[1].

Crickets contain fat too, and much of it is unsaturated fat, the type also found in olive oil and fish^[1].

They contain chitin, a fibrous compound found in the exoskeleton of insects.

Chitin acts something like dietary fiber and is thought to support gut health, though research in humans is still developing^[1].

Cricket powder also supplies minerals and vitamins, though the exact amounts vary by how the crickets were raised and processed^[1].

Minerals commonly highlighted in edible insects include:

• Iron
• Zinc
• Magnesium
• Calcium
• B vitamins

Most people do not eat whole insects in Western countries.

Instead, insects are dried and ground into a fine powder, often called cricket flour.

This powder has useful properties for cooking and food manufacturing.

Research shows cricket powder can absorb about 175% of its weight in water and about 140% of its weight in oil^[1].

This water and oil absorption helps improve texture in baked goods.

Cricket powder also has emulsifying capacity around 77.7%, meaning it helps blend fat and water together in a recipe^[1].

These properties make cricket powder useful in several types of foods.

• Bread and other bakery products
• Snack foods and chips
• Pasta
• Meat alternative products
• Protein powders and bars

For most people, edible insects that are properly farmed and processed are considered safe.

The biggest safety concern is allergic reaction.

Crickets and other insects share proteins with shellfish, such as shrimp and crab^[1].

This means people with a shellfish allergy or a dust mite allergy may also react to insect protein, a pattern called cross reactivity^[1].

Anyone with a shellfish allergy should be cautious about trying cricket protein or other edible insects.

Microbial safety is another concern reviewed by researchers.

Because insects are farmed and processed like other food animals, they need proper cooking, drying, and hygiene controls to limit bacteria^[1].

Contaminants from the substrate insects are fed can also end up in the final product, so quality control during farming matters^[1].

Regulatory bodies like the European Food Safety Authority review these risks before approving insect products for sale^[1].

If you are curious about edible insects, here is a simple way to approach it.

• Check for a shellfish or dust mite allergy first, and skip insect products if you have one
• Start with a small amount of cricket flour mixed into a familiar food, like a smoothie or muffin recipe
• Choose products from companies that state their crickets are farmed and processed under food safety standards
• Read the ingredient label to see how much cricket powder is actually in the product versus other flours
• Treat cricket protein as one option among many protein sources, not a required addition to your diet
• Store any cricket flour or protein products properly and cook according to package directions

Edible insects are not necessary for a healthy diet.

They can simply be one more option alongside familiar proteins like eggs, beans, fish, and poultry.

Certain groups may find edible insects especially useful.

• People looking for a dense source of protein and iron in a small serving size
• Athletes or active people wanting varied protein sources
• People interested in reducing the environmental footprint of their protein choices^[1]
• Cooks wanting a gluten free flour alternative with a protein boost
• People in regions where insects are a traditional, affordable food source

People with shellfish allergies should avoid edible insects because of cross reactivity risk^[1].

Pregnant people and those with weakened immune systems should be extra cautious about food safety and choose well regulated, properly cooked products.

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