A Complete Guide: How to Eat Eggshells Safely?

According to research, chicken eggshells are a remarkably rich and bioavailable source of calcium, providing around 380–400 mg per gram. This guide will explain how to eat eggshells safely by preparing them correctly to create a nutritious powder for your diet.

Quick Summary

Eggshells can be safely consumed as a natural calcium supplement by first sterilizing and then grinding them into a fine, undetectable powder. Proper preparation is essential to eliminate bacteria and prevent internal injury.

Key Points

• Sterilization is Non-Negotiable: To prevent food poisoning from bacteria like Salmonella, eggshells must be boiled for at least 15 minutes before being used for consumption.

• Grind to a Fine Powder: A fine, flour-like consistency is essential to avoid injuring the esophagus or digestive tract with sharp shell fragments.

• Homemade is Bioavailable and Cheap: Eggshell powder is a highly absorbable form of calcium that is significantly more cost-effective than most commercial supplements.

• Moderate Your Intake: While a single teaspoon can provide a large portion of an adult's daily calcium needs, excessive consumption can lead to hypercalcemia and health complications like kidney stones.

• Mix it into Your Meals: The fine, tasteless powder can be easily added to smoothies, baked goods, soups, or sauces to boost calcium intake without affecting flavor.

• Consider Trace Minerals: Eggshells also contain other beneficial minerals such as magnesium, strontium, and selenium, which can support overall bone health.

The Surprising Nutritional Power of Eggshells

Long considered kitchen waste, eggshells are emerging as a cost-effective and natural source of dietary calcium. Composed of roughly 95% calcium carbonate, the same mineral that strengthens our bones and teeth, they offer a highly bioavailable alternative to many commercial supplements. In addition to calcium, the shells contain small amounts of other essential minerals, including strontium, magnesium, and selenium, which also contribute to bone health. Even the thin membrane attached to the inside of the shell is a nutritional powerhouse, containing collagen, glucosamine, and chondroitin, which have been studied for their potential joint health benefits. However, it is crucial to handle and prepare eggshells properly before consumption to mitigate health risks like bacterial contamination.

The Step-by-Step Method for Safe Preparation

Preparing eggshells for consumption requires meticulous attention to sanitation and texture to ensure safety. This process involves a few simple steps using standard kitchen equipment.

Step 1: Collect and Rinse

• Save your eggshells from cooking. If you don't use many eggs at once, you can collect them over several days and store them in a container in the refrigerator or freezer.
• Rinse the eggshells thoroughly under running water to remove any remaining egg white residue.

Step 2: Sterilize

• Place the rinsed eggshells in a pot and cover them with water.
• Bring the water to a boil and continue boiling for at least 15 minutes to effectively kill harmful bacteria, such as Salmonella.

Step 3: Dry

• After boiling, drain the water and spread the shells on a baking sheet.
• Bake the shells in the oven at a low temperature, around 200–225°F (90–107°C), for 20–30 minutes until they are completely dry and brittle. This step ensures all moisture is removed, making grinding easier and preventing spoilage during storage.

Step 4: Grind to a Fine Powder

• Use a coffee grinder, spice grinder, or a high-powered blender to pulverize the dried shells into a very fine powder. The goal is to achieve a texture similar to flour.
• For extra safety, sift the resulting powder through a fine-mesh strainer to catch any larger, sharp fragments that could damage your esophagus or digestive tract. Discard any coarse pieces.

Step 5: Store and Use

• Transfer the fine eggshell powder into a clean, airtight container.
• Store it in a cool, dry place. The powder can be stored for several months.

Risks of Eating Unprepared Eggshells

While eating eggshells can be beneficial, skipping the proper preparation steps poses several risks:

• Bacterial Contamination: Raw or improperly sterilized eggshells can be contaminated with Salmonella, leading to severe food poisoning.
• Physical Injury: Swallowing large, sharp fragments can cause damage or irritation to the throat, esophagus, or other parts of the digestive system.
• Excessive Calcium Intake: Though rare with moderate consumption, taking in too much calcium can cause problems. It can lead to hypercalcemia, which can manifest in nausea, fatigue, and an increased risk of kidney stones. It's vital to monitor your intake, especially if you already take other calcium supplements.

Comparison: Homemade Eggshell Powder vs. Commercial Supplements

Feature	Homemade Eggshell Powder	Commercial Calcium Supplements
Source	Whole-food, natural eggshells	Often purified calcium carbonate or other forms
Cost	Extremely low, often free (from kitchen waste)	Can vary significantly depending on brand and form
Bioavailability	Studies suggest high absorption, possibly superior to purified calcium carbonate, potentially due to other proteins.	Effectiveness can vary; some forms are absorbed more efficiently than others.
Additional Nutrients	Contains naturally occurring trace minerals like magnesium, strontium, and selenium.	Typically provides only the intended form of calcium; requires additional supplements for other minerals.
Preparation	Requires manual sterilization, drying, and grinding at home.	No preparation required; simply swallow a pill or chew a tablet.
Safety	High risk if not prepared correctly; requires careful sanitation and fine grinding.	Generally considered safe, though quality can vary by brand; may still carry a risk of hypercalcemia if overused.

Incorporating Eggshell Powder into Your Diet

Once prepared, the flavourless eggshell powder can be easily added to many foods and drinks without altering the taste or texture. Here are some simple ways to incorporate it:

• Smoothies: A perfect, easy way to blend the powder in unnoticed.
• Soups and Stews: Stir it into hot soups and stews. The heat and moisture help to fully integrate the powder.
• Baked Goods: Add it to bread, muffins, or pancake batter for a calcium boost.
• Sauces: Mix it into tomato sauce for pasta or add it to homemade dressings.
• Juice or Water: Stir a small amount into a glass of juice or water. A fine powder is essential for this method to avoid a gritty texture.

Conclusion

For those seeking a low-cost, natural, and highly bioavailable calcium supplement, properly prepared eggshell powder is an excellent option. The process is straightforward, requiring only basic kitchen tools and careful attention to sanitation. By boiling and thoroughly grinding the shells, you can create a safe, nutrient-rich powder to boost your bone health and reduce kitchen waste. However, moderation is key, and it's always wise to consult with a healthcare professional before beginning any new supplement regimen to ensure it aligns with your specific health needs. For further information, consider consulting a clinical dietitian to ensure safe daily intake levels when incorporating eggshell powder into your diet.

References

• [Healthline. (2023, July 13). The Benefits and Risks of Eating Eggshells. Retrieved from https://www.healthline.com/nutrition/eggshells-benefits-and-risks]
• [Real Simple. (2025, March 27). Can You Eat Eggshells? The Answer Is Surprising. Retrieved from https://www.realsimple.com/can-you-eat-eggshells-7964902]
• [ResearchGate. (2023, February 6). An Egg Shell: A Nutritional Profile and Health Benefits. Retrieved from https://www.researchgate.net/publication/368355816_An_Egg_Shell_A_Nutritional_Profile_and_Health_Benefits]
• [National Institutes of Health (NIH). (2018). Use of chicken eggshell to improve dietary calcium intake in rural sub‐Saharan Africa. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC6221107/]
• [Pete and Gerry's Organic Eggs. (n.d.). DIY Eggshell Calcium Powder. Retrieved from https://www.peteandgerrys.com/blogs/field-notes/diy-eggshell-calcium-powder]
• [Dr. Axe. (2018, January 29). Can You Eat an Eggshell? Surprising Benefits & Uses ... Retrieved from https://draxe.com/nutrition/eggshell/]
• [Ynetnews. (2025, April 16). You won’t believe what eggshells can do for your health. Retrieved from https://www.ynetnews.com/health_science/article/hkjsi4nrjl]
• [Small Footprint Family. (2023, July 17). How To Make Eggshell Calcium Powder. Retrieved from https://www.smallfootprintfamily.com/how-to-make-eggshell-calcium-powder]
• [More Life Health. (n.d.). Eggshell Calcium Powder: Health Benefits & Easy DIY Guide. Retrieved from https://morelifehealth.com/articles/eggshells-calcium]

Note: The citations provided here are a synthesized list based on the search results and should be verified for accuracy and completeness if used in a final publication.

Conclusion

For those seeking a cost-effective, natural, and highly bioavailable calcium supplement, properly prepared eggshell powder is an excellent option. The preparation process is straightforward and requires careful attention to sanitation and grinding to ensure safety. By sterilizing eggshells through boiling and baking, then pulverizing them into a fine powder, you can create a versatile nutritional supplement. However, risks such as bacterial contamination and physical injury from sharp fragments must be mitigated through proper technique. While a beneficial choice for many, it is essential to consume eggshell powder in moderation and consult a healthcare provider, especially if you have pre-existing conditions or take other supplements, to avoid excessive calcium intake. This mindful approach allows you to reap the health benefits of this simple, natural remedy while minimizing any potential risks.

Optional Outbound Link

For a detailed overview of the benefits and risks of consuming eggshells, you can visit Healthline: The Benefits and Risks of Eating Eggshells.

Frequently Asked Questions

Why is it important to boil the eggshells before eating them?

Boiling the eggshells is a critical step to sterilize them and kill harmful bacteria, most notably Salmonella, which can reside on the outer shell.

Can I eat the eggshell membrane as well?

Yes, the thin membrane found between the shell and the egg white is edible and contains beneficial compounds like collagen, glucosamine, and chondroitin, which support joint health.

How much eggshell powder should I consume daily?

A daily dose of about 1/2 teaspoon of finely ground eggshell powder is typically sufficient for an adult, providing 400-500 mg of calcium. It's best to consult a healthcare provider before determining your specific needs.

Is homemade eggshell powder better than a store-bought calcium supplement?

Some studies suggest that eggshell calcium is more readily absorbed by the body than purified calcium carbonate supplements. Furthermore, it's a zero-waste, cost-free alternative.

What are the risks if I don't grind the eggshells finely enough?

Eating sharp, large fragments of eggshell can potentially damage or scratch the lining of your esophagus and other parts of your digestive tract, leading to pain and injury.

What are the signs of excessive calcium intake from eggshell powder?

While rare with moderate use, too much calcium can cause issues like nausea, vomiting, fatigue, an irregular heartbeat, low blood pressure, and an increased risk of kidney stones.

How can I make the eggshell powder taste better?

The powder is virtually tasteless when ground finely. Mixing it into strong-flavored foods and drinks like smoothies, soups, or baked goods can help ensure it goes unnoticed.

Can children or pregnant women eat eggshell powder?

While eggshells provide calcium, it is crucial to consult a pediatrician or an OB/GYN before giving eggshell powder to children or consuming it while pregnant to ensure proper dosage and safety.