Worms are not a staple food in Western cultures, but can be a common food choice in other cultures. Worms can be a good source of protein and various vitamins and minerals, including iron and zinc.

You may not want to munch on earthworms straight from your backyard, but it’s fairly common to eat other types of worms in various cultures worldwide.

The consumption of worms and other insects may lead to hesitancy in Western culture. However, edible insects, including worms, are gaining popularity in the West as potential protein sources.

According to a 2023 article, entomophagy, the consumption of insects as food, may originate from prehistoric times. Certain cultures in Asia, Africa, Latin America, and Australia continue to consume over 2,000 insect species today.

Common edible worms include the larvae of various insects, including the mopane worm, which is the larvae of the emperor moth. People can prepare worms in various ways before eating them, such as frying, roasting, or boiling them.

A 2020 study in Poland suggests that Europeans who hesitated to eat unprocessed insects and worms remained willing to try processed foods with powdered insects, such as bread and biscuits.

Insect-based protein may also be more sustainable than meat due to its low greenhouse gas emissions, low land and water use, and insects’ rapid growth rates.

The European Commission’s 2020 Farm to Fork Strategy even recommends insect-based proteins as part of the transition to sustainable food systems.

You generally shouldn’t eat worms that you come across in your yard or outside. Edible worms undergo selection and processing that can reduce the risk of harmful bacteria, viruses, pathogens, and more.

Types of edible worms that you may be able to buy and eat include:

  • silkworms
  • mealworms
  • beetle larvae
  • earthworms
  • waxworms
  • bamboo worm

Food composition studies of edible insects, including worms, reveal they’re a good source of protein, vitamins, and minerals. Although the exact nutritional composition varies depending on the insect.

Some insects may also rival the nutritional value of certain meats. For instance, a 2020 review suggests that the mopane worm and grasshoppers contain more iron than the same serving size of beef.

Worms are also high in heart-friendly monounsaturated and polyunsaturated fats, and they’re lower in saturated fats than animal protein.

A 2023 review suggests that 100 grams of silkworm larvae may provide up to 390 calories with the following nutritional composition:

  • 54% protein
  • 8% fat
  • 6% fiber
  • 6% ash

These worms are rich in various minerals, including iron, zinc, calcium, phosphorus, and manganese.

Research on entomotherapy — or the benefits of insect-based foods for human health — is ongoing.

The Food and Drug Administration (FDA) regulates edible insects under the Food, Drug, and Cosmetics Act.

A 2020 review suggests that edible insects pose certain potential risks. For example, some species, such as dragonflies and their larvae, are risky because of the potential for mercury accumulation.

Some insects may also have the potential to carry viruses and pathogens. Although manufacturers may be able to reduce this risk with certain processing methods.

Furthermore, arthropods like crickets may induce allergic reactions in people with shellfish allergies, due to the protein tropomyosin — although it’s unclear whether cricket larvae have the same effects.

As interest in edible worms and insect-based protein grows in the West, more rigorous studies may be necessary, particularly to inform legislation on food safety.

Though you shouldn’t eat just any worm you find lying on the ground, countless worm species are a staple food in various cultures across the globe.

Interest is even growing in the West as insect-based protein has risen in popularity as a sustainable food source.

Worms can be a good source of protein, certain fats, and micronutrients like iron and zinc. Although edible worms are largely safe to eat, more rigorous research will likely be necessary before you start seeing worm protein on supermarket shelves.