What are some insects that you can eat?

Eating insects, known as entomophagy, is practiced in many cultures around the world. Insects can be a sustainable and nutritious food source. There are over 1900 edible insect species that are eaten globally. Some of the most commonly consumed insects include crickets, mealworms, grasshoppers, ants, termites, beetles, caterpillars and bee larvae.

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Why eat insects?

Here are some key reasons why insects can make a good food source:

High in protein: Many insects are a good source of protein comparable to meat and fish. Crickets contain about 12-25 grams of protein per 100 grams.

Good source of vitamins and minerals: Insects contain useful amounts of iron, zinc, vitamin B12, riboflavin and other nutrients.
Sustainable: Insects require less water, feed and space than traditional livestock and have a low carbon footprint.
Available: Over 1900 edible insect species means there are abundant options to harvest or farm insects.

Taste: When prepared properly, insects can have appealing flavors and crunch.

Common edible insects

Crickets

Crickets are one of the most popular insects eaten around the world. They have an earthy, nutty flavor. Crickets contain about 12-25 grams of protein per 100 grams, making them a good protein source. They also contain calcium, iron and vitamin B12.

Mealworms

Mealworms are the larval form of the mealworm beetle. Their flavor has been described as nutty, shrimp-like or similar to chicken. Mealworms are versatile as they can be eaten whole, ground into a powder or used as an ingredient. They are a source of protein, fiber, vitamins and minerals like vitamin B12, riboflavin and iron.

Grasshoppers

Grasshoppers have an earthy, herbal flavor. They are high in protein with about 20-25 grams per 100 grams. They also contain fiber, calcium, iron and vitamin A. Grasshoppers can be eaten fried, raw or roasted.

Ants

Ants contain up to 13-25 grams of protein per 100 grams. Their flavor has been described as acidic and lemony or similar to vinegar. Ants are especially popular in Latin American cuisine. They provide protein, healthy fats and iron.

Termites

Termites are consumed in many African, South American and Asian countries. Their flavor is described as nutty, woody or similar to mushrooms. Termites are rich in protein, fat, fiber, and micronutrients like iron, calcium, and zinc. They are eaten raw, fried or sun-dried.

Beetles

There are around 350 beetle species that are edible. They are eaten in Latin America, Africa and Asia. They have an earthy, nutty or woody taste. Many beetles are a good source of protein, healthy fats, and minerals.

Caterpillars

Caterpillars are eaten in many parts of Africa. Some popular species are mopane caterpillars and stink bugs. Caterpillars contain proteins, healthy fats, minerals and vitamins. They have a flavor profile described as meaty or similar to nuts.

Bee larvae

Bee larvae and pupae are eaten in many countries including Mexico, Thailand, Japan and Australia. They have a sweet, nutty taste. Bee larvae provide protein, fiber, vitamins, minerals and healthy fats.

Nutritional profile of insects

Here is an overview of the nutritional value of some popular edible insect species (per 100 grams):

Insect	Protein	Fat	Fiber	Iron	Calcium
Crickets	12-25g	5-10g	2-5g	9-20mg	47mg
Mealworms	17-22g	9-19g	3-7g	5-21mg	16mg
Grasshoppers	20-25g	6-13g	3-9g	5-8mg	50mg
Ants	13-25g	3-7g	2-5g	5-45mg	17mg
Termites	14-18g	n/a	n/a	35-50mg	0.2-0.4mg
Beetles	19-32g	5-19g	2-4g	13-22mg	9-50mg
Caterpillars	28-48g	11-57g	5-17g	31-185mg	80-543mg

As shown, many insects are high in protein, healthy fats, iron, calcium and fiber. The nutritional value can vary substantially by exact species.

Environmental and ethical benefits

Here are some of the key benefits of eating insects in terms of environmental and ethical impacts:

Lower greenhouse gas emissions compared to traditional livestock.
Require less land and water than livestock. Crickets need 12 times less feed than cattle to produce the same amount of protein.
Produce less ammonia and greenhouse gas emissions than pigs or cattle.

High feed conversion efficiency as insects can convert 2 kg of feed into 1 kg of body mass compared to cattle which require 8 kg of feed.
Can be raised humanely in confined spaces unlike livestock which require more land and resources.
Provide economic opportunities for insect farmers and collectors.

Overall, insects are considered one of the most sustainable sources of protein with a low environmental footprint.

Food safety

There are some important food safety considerations when eating insects:

Avoid eating raw or undercooked insects which may contain parasites or bacteria.

Cook insects thoroughly to kill potential pathogens.
Avoid insect species known to be poisonous.
People with shellfish allergies may also react to insects.

Only source insects from reputable suppliers that follow food safety practices.
Proper storage is important to avoid spoilage.
Prevent cross-contamination when preparing insects.

With good hygiene practices, insects can be a safe food choice. Proper cooking and handling helps reduce risks.

Regulations

Here is an overview of some insect food regulations:

In the EU, crickets, locusts and mealworms were approved as novel foods in 2021 which allows them to be sold.

In the US, there is no federal regulation of insects but some states may restrict sales.
In Canada, some companies have novel food authorization for insects like crickets.
Some tropical countries like Thailand have thriving regulated insect farming industries.

Regulations are still emerging and evolving for insect foods.

How to include more insects in your diet

Here are some tips to eat more insects:

Start with neutral tasting insects like crickets or mealworms which are easier to adapt to.

Powdered insects can be added to dishes for a nutrition boost.
Roasted whole insects can be enjoyed as snacks.
Add insects like mealworms to tacos, pasta, pizza and stir fries.

Make smoothies with cricket powder or baked goods with added mealworms.
Choose insects from reputable sellers that follow food safety standards.

Finding edible insects

Here are some ways to find edible insects:

Specialty online insect food companies sell popular insects like crickets, mealworms and grasshoppers.
Local insect farms may offer fresh or prepared edible insects.
Some pet stores sell live insects as reptile food which can be harvested for human consumption.

Foragers can collect insects like cicadas or termites depending on local laws and safety considerations.
Edible insects may also be found in some Asian, Latin or African specialty food markets depending on local availability.

Insect farming

The idea of farming insects for food has gained a lot of interest and investment. Here are some key advantages of insect farming:

Efficient feed conversion and less land required compared to traditional livestock.
Controlled and consistent production possible compared to foraging insects.
Prevents overharvesting of insects from the wild.

Reduces risks of pesticides which can be issues with foraged insects.
Opportunity to optimize nutrition in insects through formulated feeds.

Some of the most commonly farmed insects are crickets, mealworms, grasshoppers and bsf larvae. Automated vertical farming systems are being developed to optimize insect production.

Challenges facing insect farming

However, there are also some challenges facing the insect farming industry:

High capital investment costs for farming equipment and facilities.
Technical challenges of scaling up production.

Risk of disease outbreaks wiping out entire insect stocks.
Need to optimize farming techniques for individual insect species.
Regulatory approvals for insects as novel foods still emerging.

Insect farming holds great promise but it remains to be seen if it can scale up to meet growing commercial demand in a sustainable way.

Common preparation methods

Some of the most popular ways to prepare insects include:

Roasting – Coating insects in oil and spices and roasting in the oven. Works well for crickets, mealworms and larvae.

Frying – Pan or deep fry insects until crispy. A quick cooking method that adds texture.
Boiling – Boiling tougher insects to soften them and improve texture.
Drying – Drying techniques like sun drying, smoking, oven drying or dehydrating to preserve insects and intensify flavor.

Powdering – Grinding insects into a fine powder that can be added to many dishes or drinks.

Preparation and seasoning can help make insects more palatable and appealing.

Popular insect dishes around the world

Here are some popular insect dishes from different world cuisines:

Asia

Fried silkworm pupae in Korea
Cricket rice rolls in Thailand
Wasp crackers in Japan

Stir fried water beetles in Laos

Africa

Mopane caterpillars in Southern Africa
Fried termites in Uganda

Palm weevil larvae in Togo
Termite stew in Kenya

Americas

Spicy cricket tacos in Mexico

Sauteed hormigas culonas ants in Colombia
Fried agave worms in Tequila, Mexico
Chaco clay ant sauce in South America

There is huge diversity in how insects can be incorporated into global cuisines!

Common concerns about entomophagy

Here are some common concerns people have around eating insects and how to address them:

Safety concerns

Food safety risks can be mitigated through proper insect selection, sanitation, cooking and handling. Avoiding consumption of poisonous insects also reduces risks.

Disgust factor

The disgust reaction can be overcome through gradual exposure and appealing preparations of insects that highlight positive textures and flavors.

Unknown nutrition

Research increasingly shows insects can provide protein, vitamins and minerals. As insect consumption grows, analysis of exact nutrition facts will expand.

Difficult to source

Insect availability is increasing through specialty suppliers, farms and policy changes. Growing consumer demand drives commercial production.

Unsure how to cook

Online recipes provide abundant inspiration for preparing appetizing insect dishes using familiar cooking methods.

With an open mind and food safety knowledge, these concerns around entomophagy can be mitigated.

Conclusion

In conclusion, insects offer an abundant, nutritious and sustainable food source with over 1900 edible species eaten globally. Crickets, mealworms, ants, grasshoppers and others provide protein, vitamins and minerals. Insect farming and food safety regulations help enable their use as food. With an open mind to trying new flavors and proper cooking, insects can be an exciting new addition to global cuisines and a more sustainable way to meet food needs.