Mealworms are staple food for chickens, reptiles and other animals. And in many countries around the world, they are eaten by people too. Science has declared mealworms are for animal and human consumption, but how healthy is it? it is safe to eat yes, but is it nutritious?
Dried mealworms are nutritious and contain plenty of protein, calcium, fiber and other essential nutrients. They can be eaten raw or live and suitable for humans and animals alike.
Calories in Dried Mealworms
Dried mealworms are a concentrated source of energy, providing approximately 430-500 calories per 100 grams. The exact calorie content may vary depending on the drying process, cooking method and moisture levels. Despite their small size, mealworms offer a considerable amount of calories, making them a valuable energy source.
Protein
Dried mealworms have 55-60 grams of protein per 100 grams. This is comparable to, and in some cases even exceeds, traditional sources of protein like chicken, beef, and fish.
Protein is an essential component for any diet. It serves as the building block for muscle development and repair and provides energy. Dried mealworms are rich in protein which makes it ideal if you need to increase your intake. A lot of animals can also benefit from a boost in protein.
Mealworm protein is high quality as it contains all essential amino acids required by the human body. When combined with a balanced diet, it makes a huge difference with your health.
Fat
Fat often gets a bad rap, but it is an essential nutrient for humans and animals. It is a good source of energy and allows the human body to absorb fat-soluble vitamins. Dried mealworms contain 30-40 grams of fat per 100 grams and consists of both saturated and unsaturated fats. Some of it are healthy monounsaturated and polyunsaturated fats.
Mealworms are also a source of omega-3 and omega-6 fatty acids. These are essential fats that promote heart health, reduce inflammation and support cognitive function. The presence of these beneficial fatty acids in mealworms adds to their nutritional value.
Niacin (Vitamin B3)
Dried mealworms are an excellent source of niacin. It contains approximately 2.5-3 milligrams per 100 grams. Vitamin B3 plays a crucial role in various bodily processes including DNA repair and energy production. It is also essential for maintaining healthy skin, digestion and the nervous system.
Niacin deficiency can lead to a condition known as pellagra. This is characterized by symptoms such as dermatitis, diarrhea and dementia. Including dried mealworms in your diet can help prevent niacin deficiency and improve your health.
Fiber
Fiber is an important part of a balanced diet because it aids in digestion. It also supports colon health and prevents constipation. While dried mealworms are primarily known for protein and fat content, they also provide some dietary fiber. Dried mealworms contain 6-10 grams of fiber per 100 grams.
Fiber helps regulate bowel movements and may even contribute to a feeling of fullness. A fiber rich meal makes you feel full so you won’t get the urge to eat for hours. If you are on a weight loss diet, dried mealworms can definitely help. When combined with a balanced diet, it can make a huge difference in terms of your health.
Calcium
Calcium is vital for strong bones and teeth regardless of age. It also essential for blood clotting and muscle function. Dried mealworms have around 30-40 milligrams of calcium per 100 grams.
Its calcium content is not as high as other foods. But if you have dietary restrictions that your calcium intake options, dried mealwrosm are a good choice.
Other Nutrients in Dried Mealworms
There are other nutrients in mealworms which humans and even baby birds will benefit from.
Apart from the major nutrients mentioned above, dried mealworms are also a source of other vitamins and minerals, including:
- Iron: 5-7 milligrams of iron per 100 grams. This contributes to the body’s oxygen-carrying capacity.
- Zinc: Zinc is essential for immune function and wound healing. Like iron, dried mealworms have 5-7 milligrams of zinc per 100 grams.
- Phosphorus: Phosphorus is essential for bone health and energy production. You get 250-350 milligrams of phosphorus per 100 grams of dried mealworms.
- Potassium: 350-450 milligrams of potassium per 100 grams. Potassium is essential for maintaining healthy blood pressure and supporting various metabolic processes.
- Magnesium: 200-300 milligrams of magnesium per 100 grams. Magnesium is vital for muscle and nerve function, and it plays a role in maintaining a healthy heart.
- Vitamins: Dried mealworms also contain other vitamins such as vitamin A, vitamin E, and several B vitamins including riboflavin (B2), pantothenic acid (B5), and pyridoxine (B6).
Mealworms are not only nutritious but also sustainable. A mealworm farm requires significantly less water, land and food compared to traditional livestock like cattle or poultry. There are commercial mealworm farms in production, but it’s easy to set one up at your own home. Mealworms can be raised on organic waste materials, making them an eco-friendly option to meet the increasing global demand for protein.
Mealworms also produce less greenhouse gas emissions than conventional livestock, making it an environmentally responsible food source. As the world grapples with the challenges of climate change and resource scarcity, alternative protein sources like dried mealworms have garnered considerable attention for their potential to address these issues.
How to Cook Dried Mealworms
It is easy to add dried mealworms to a variety of dishes and cuisines. It is not only healthy but it also brings a nutty flavor to the meal. Some popular ways to use dried mealworms in cooking include:
- Roasting: roasted mealworms make a crunchy and savory snack, similar to roasted nuts.
- Baking: mealworms can be used in baked goods such as bread, muffins, and cookies to increase their protein content.
- Protein powder: they can be ground into a powder and added to smoothies or protein bars.
- Toppings: sprinkle dried mealworms on salads, pizzas, or pasta dishes for an extra protein boost and a unique texture.
- Stir-fries: add dried mealworms to stir-fries and noodle dishes to enhance their nutritional value and flavor.
- Soups and stews: dried mealworms can be rehydrated and added to soups and stews, providing a hearty source of protein.
Safety Considerations
When consuming dried mealworms or any insect-based food products, there are some safety reminders to keep in mind.
- Buy dried mealworms from reputable suppliers who follow quality and safety standards in their production.
- Be aware of potential allergens. Exercise caution if you or someone you are serving has allergies to insects or shellfish, as there can be cross-reactivity.
- Store and prepare dried mealworms according to package instructions to prevent contamination.
- Check the regulations and guidelines related to insect consumption in your region, as they may vary.
Are All Mealworms Nutritious?
Yes, dried and live mealworms are healthy. But just like any other food, you should only buy from reputable sources. This is the best way to ensure the mealworms were properly processed before being packed.
Probably the best way to ensure the quality is to create a mealworm farm yourself. It is easy, low cost and needs little maintenance.
With your own farm you can be 100% sure it is clean and well-maintained. Another benefit is you have complete control over what the mealworms eat. You can gut load them for instance, before feeding to your pets. You can do the same if you want to cook the mealworms and have a bite as well.
Conclusion
Dried mealworms are a nutritional powerhouse, offering a rich source of protein, essential fats, niacin, fiber, calcium, and various vitamins and minerals. Their sustainable production and low environmental impact make them an attractive option for if you are looking for alternative protein sources.
As the world grapples with the challenge of providing sustainable, nutritious food for a growing population, dried mealworms have emerged as a promising solution. So, don’t be surprised if you find these tiny insects making their way into your next nutritious meal.
