Are Worms Safe to Eat? Exploring the Nutritional Benefits and Risks
Is Eating Worms Dangerous?
Have you ever wondered if munching on worms could be risky? While the thought of eating an earthworm from your garden might be unappealing, many cultures around the world have embraced various types of worms as a traditional food. In recent years, edible insects—including worms—have been spotlighted in Western countries as a promising, sustainable protein source.
Insect protein is not only nutritious but also much friendlier to our planet, thanks to lower greenhouse gas emissions, reduced land and water usage, and the insects’ impressive growth rates. Organizations and strategies, like the European Commission’s Farm to Fork approach, even recommend considering insect-based proteins as a step toward a more sustainable food future.
The Global Practice of Eating Worms
You might be surprised to learn that eating insects, or entomophagy, isn’t a new or Western idea. It dates back to early human history and is still common in many parts of Asia, Africa, Latin America, and Australia. In fact, over 2,300 insect species have been traditionally eaten, with nearly 500 recognized by the U.N. Food and Agriculture Organization.
Common edible worms include larvae from grasshoppers, true bugs, beetles, and even termites. They might be served fried or even mixed into beverages like mezcal con gusano. Interestingly, recent studies show that although many Westerners feel uneasy about eating whole insects, they are often open to trying processed foods—like bread or biscuits—made with insect powder. Does this spark your curiosity about trying new food trends?
Nutrients in Edible Worms
When it comes to nutrition, edible worms pack quite a punch. They are a great source of protein, healthy fats, vitamins, and minerals. For example, the mopane worm boasts 84 times the iron and 7 times the zinc compared to the same portion of beef. Despite their high protein content, most worms provide mainly two essential amino acids—tryptophan and lysine—but they’re digested just as easily as traditional animal proteins.
Additionally, these creatures are rich in heart-healthy monounsaturated and polyunsaturated fats while being lower in saturated fats. Consider these nutritional benefits found in beetle larvae per 3.5 ounces (100 grams):
- Calories: 155
- Protein: 21 grams
- Fat: 19 grams
- Carbs: 3 grams
- Fiber: 25% of the daily value
- Iron: 133% of the daily value
- Zinc: 55% of the daily value
- Riboflavin: 269% of the daily value
Research in entomotherapy—the study of health benefits derived from edible insects—is still ongoing. As we learn more, these insects might play a bigger role in our diets.
Is It Safe to Eat Worms?
Overall, experts find that eating the most commonly consumed worms and insects is generally safe. However, caution is advised with certain species; for example, dragonflies and their larvae can accumulate mercury. Additionally, if you have a shellfish allergy, you might want to be careful with arthropods like crickets since their exoskeletons could trigger similar reactions.
Thanks to controlled feeding and hygienic farming practices, edible insects grown for food are usually considered safe. Still, as interest in insect-based protein grows—and as legislation begins to catch up—we may need more detailed studies to ensure everyone's well-being.
The Bottom Line
While you shouldn't grab just any worm you stumble upon, many worm species have long been a part of diets around the world. Their nutritional benefits, including high protein, iron, zinc, and riboflavin levels, make them a noteworthy sustainable food source. As the West slowly embraces these unconventional proteins, further research will help determine their future on our dinner tables.
Just one thought to chew on: If you’re curious about trying new protein sources, look into crickets. They rival worms in nutritional value and are already considered a delicacy in many parts of the world. Would you give it a try?