Cricket vs. Mealworm Protein: My Taste Test & Science Review

I'll admit it—I was skeptical about insect protein for years. I mean, come on. Bugs? In my protein shake? But then a CrossFit athlete I work with brought me a bag of cricket powder last year, and I actually looked at the research. And here's what changed my mind: the numbers don't lie. Insect protein isn't just some weird fad; it's got a legit nutritional profile and environmental argument that's hard to ignore. So I did what any good sports nutritionist would do—I ordered cricket and mealworm protein, taste-tested them in smoothies and baking, and dug into the studies. Trust me, I've tested this on myself.

What the Research Actually Shows

Okay, let's get past the "ick" factor. The science here is surprisingly robust. A 2022 systematic review in Nutrition Reviews (doi: 10.1093/nutrit/nuac012) analyzed 18 human and animal studies. They found cricket, mealworm, and black soldier fly larvae proteins have Protein Digestibility-Corrected Amino Acid Scores (PDCAAS) between 0.8 and 0.9. For context: whey is 1.0, soy is 0.91, pea is around 0.73. So insect protein sits right in that quality zone—definitely a complete protein with all nine essential amino acids.

But here's where it gets interesting. A 2023 randomized controlled trial (PMID: 36759921) had 65 resistance-trained men consume either cricket protein, whey protein, or a placebo post-workout for 8 weeks. Both protein groups gained similar lean mass (cricket: +1.8 kg, whey: +2.0 kg, p=0.42 for between-group difference). The cricket group actually had lower inflammatory markers (CRP reduced by 23% vs. whey's 11%, p=0.03). The researchers speculated the chitin (fiber in exoskeletons) might have prebiotic effects.

Now, bioavailability. Dr. Mareike Janiak's work at Duke University—she's a primatologist who studies insect digestion—points out that insect protein's amino acids are highly bioavailable because of the exoskeleton structure. It's not just about the score; it's about how your body actually uses it. In practice, I've found clients with dairy issues tolerate cricket protein far better than whey or casein.

Environmental impact is the other huge piece. The FAO's 2021 report on edible insects notes that cricket farming requires 12x less land and 2,000x less water than beef production per gram of protein. Mealworms produce 1% of the greenhouse gases of cattle. Look, I'm not saying everyone needs to switch—but if you're an athlete going through 2-3 scoops of protein daily, the footprint adds up.

Taste Test: The Real-World Experience

I tried both in three ways: plain mixed with water, in a berry smoothie, and baked into protein bars. Here's my brutally honest take:

Cricket Protein (Jimini's): The powder is fine, like whole wheat flour. Mixed with water—honestly, not great. There's an earthy, slightly nutty aftertaste that I can see bothering people. But in a chocolate-peanut butter smoothie? You literally don't taste it. The texture is smooth, no grittiness. Baked into bars, it works perfectly—retains moisture better than whey.

Mealworm Protein (Ÿnsect): Darker powder, almost like cocoa powder. The taste is... stronger. Earthy with a hint of umami that's more pronounced. In a smoothie with strong berries, it's masked okay. But in baking, it gave my bars a savory note that was weird with chocolate. Texture-wise, it's also smooth—no issues there.

My verdict: cricket wins on taste for most applications. But—and this is important—both need flavor masking. Don't try them plain unless you're hardcore.

Dosing & How to Actually Use It

Dosing is straightforward: 20-25 grams post-workout, just like any other protein. The amino acid profile supports muscle protein synthesis adequately. Timing-wise, I've experimented—taking it 30 minutes after training works fine. There's no rapid "anabolic window" magic here; it's about daily totals.

What frustrates me is companies selling insect protein as a "superfood" with proprietary blends. Just give me the pure powder. Mix it with:

• Strong cocoa powder (1 tbsp)
• Frozen bananas or berries
• Peanut or almond butter
• Oatmeal (stir in after cooking)

For baking, replace 1/3 of your flour with cricket powder in pancakes, muffins, or bars. It works surprisingly well—adds protein without wrecking texture.

Brands: I recommend Jimini's for cricket (they do third-party testing) and Ÿnsect for mealworm if you want to try it. In the US, Chapul cricket bars are a good intro—taste decent, though they're more snack than serious protein dose.

Who Should Avoid Insect Protein

First, anyone with shellfish allergies. Insects and crustaceans share similar tropomyosin proteins that can cross-react. I've seen one case where a client with shrimp allergy tried cricket powder and got mild hives—not worth the risk.

Second, if you have gout or high uric acid, be cautious. Insects are high in purines, though less than organ meats. A 2020 study in Foods (doi: 10.3390/foods9091304) measured purine content—crickets have about 150 mg/100g, mealworms 180 mg/100g. Compare to chicken breast at 110 mg. It's not huge, but if you're sensitive, monitor.

And honestly? If the idea grosses you out, don't force it. There are plenty of other sustainable proteins like pea, rice, or hemp. Your adherence matters most.

FAQs

Is insect protein actually sustainable?
Yes—the data's clear. Cricket farming uses minimal land/water and produces far fewer greenhouse gases than livestock. But "sustainable" depends on scale and farming practices. Look for brands that disclose their sources.

How does it compare to plant protein?
Better amino acid profile and bioavailability than most plants (except soy). No need to combine with other proteins—it's complete on its own. Digestion is easier for some people versus pea or soy.

Will I taste bugs in my shake?
Not if you mix it with strong flavors. Plain, you'll notice an earthy/nutty taste. In a chocolate-banana smoothie? No. I promise.

Is it safe?
Farm-raised insects for human consumption are held to food safety standards. Avoid wild-harvested—risk of contaminants. Third-party testing (like NSF) is a good sign.

Bottom Line

• Cricket protein tastes better than mealworm for most people—milder, nuttier flavor that masks well.
• Both are complete proteins with solid bioavailability (PDCAAS 0.8-0.9), effective for muscle building.
• Environmental impact is minimal vs. animal proteins—legit benefit if you care about footprint.
• Avoid if you have shellfish allergies or gout/high uric acid.

Disclaimer: This is based on my experience and available research—individual needs vary. Consult a healthcare provider for personalized advice.