Are Drinking Egg Whites Good for You? The Honest Answer

November 12, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), raw eggs can carry the harmful bacteria Salmonella, which can lead to serious foodborne illness. This fact is crucial when asking, are drinking egg whites good for you? The practice has both potential benefits and significant risks that deserve careful consideration before you choose to consume them.

Quick Summary

Drinking raw egg whites is a high-protein, low-calorie practice favored by some for muscle building and weight management. However, it carries significant risks of bacterial contamination, notably Salmonella, and offers lower protein absorption than cooked eggs.

Key Points

Salmonella Risk: Raw egg whites carry a significant risk of Salmonella contamination, which can cause food poisoning, especially in vulnerable individuals.
Poor Protein Absorption: The body only absorbs about 50% of the protein from raw egg whites, whereas cooking increases absorption to over 90%.
Biotin Deficiency: A protein in raw egg whites called avidin can interfere with the absorption of biotin (Vitamin B7), a risk eliminated by cooking.
Safety Through Pasteurization: To safely consume liquid egg whites, always choose pasteurized products, as the heat treatment kills harmful bacteria.
Cooked is Best: Thoroughly cooking egg whites is the safest and most efficient way to get their high-quality protein without the associated risks.
Whole Eggs Are Superior: While egg whites offer pure protein, the yolk contains most of the egg's vitamins and minerals, providing a more complete nutritional profile.

The Allure of Drinking Raw Egg Whites

For decades, the image of athletes drinking raw eggs for a quick protein boost has persisted in popular culture. Egg whites are a source of high-quality, complete protein, containing all nine essential amino acids. They are also extremely low in calories, with no fat or cholesterol, making them an appealing option for those focused on high-protein, low-fat diets. However, the perceived benefits of drinking them raw must be weighed against significant health risks.

Potential Health Risks of Consuming Raw Egg Whites

While egg whites are nutritious, consuming them raw is generally not recommended due to several potential health hazards:

1. Salmonella Contamination

Perhaps the most well-known risk is contamination with Salmonella bacteria. Eggs can become contaminated either internally during the formation process within the hen or externally from feces. While proper cooking effectively kills this bacteria, raw egg whites can still harbor it, leading to a foodborne illness.

Symptoms of Salmonella infection typically include:

Fever
Diarrhea
Abdominal cramps
Vomiting

For most healthy adults, the illness is uncomfortable but not life-threatening. However, for vulnerable populations, including young children, older adults, pregnant women, and those with compromised immune systems, the risks are more severe and can lead to hospitalization.

2. Reduced Protein Absorption

Surprisingly, drinking raw egg whites is not the most efficient way to absorb their protein. A study found that the body absorbs only about 50% of the protein from raw eggs, compared to roughly 90% from cooked eggs. Cooking denatures the protein, making it easier for digestive enzymes to break down and absorb. This means that if muscle gain is your goal, you are much better off cooking your egg whites.

3. Biotin Deficiency

Raw egg whites contain a protein called avidin, which binds to biotin (Vitamin B7), a crucial nutrient for metabolism and nerve function. This binding prevents the body from absorbing biotin. While it would take a very large and consistent intake of raw egg whites to cause a severe biotin deficiency, it is a risk that is completely avoided by cooking the eggs, as heat deactivates the avidin protein.

4. Allergic Reactions

Eggs are a common food allergen, and most allergic reactions are triggered by proteins found in the egg whites. An allergic reaction can manifest with symptoms ranging from hives and rashes to severe anaphylaxis in rare cases.

How to Consume Egg Whites Safely

The safest and most effective way to enjoy the protein benefits of egg whites is to cook them thoroughly. This kills any potential bacteria and ensures maximum protein absorption. Cooking methods include:

Scrambled egg whites
Egg white omelets
Adding egg whites to oatmeal
Baking with egg whites, such as in frittatas or muffins

If you prefer a liquid form, such as in smoothies, you must use pasteurized liquid egg whites. Pasteurization is a heat treatment process that eliminates harmful bacteria while keeping the egg whites in liquid form. These products are readily available in most grocery stores and are labeled as pasteurized, making them safe for raw consumption.

Raw vs. Cooked Egg Whites: A Comparison Table


Feature	Raw Egg Whites	Cooked Egg Whites
Salmonella Risk	High, unless pasteurized	Eliminated
Protein Absorption	Around 50%	Up to 90%
Biotin Interference	High risk due to avidin	None, avidin is deactivated
Digestibility	Can be difficult for some	Highly digestible

The Whole Egg: A More Complete Nutritional Option

While egg whites are a great source of protein, they lack many of the vital nutrients found in the yolk. The egg yolk is a powerhouse of vitamins (A, D, E, B12), minerals (selenium, choline), and healthy fats. Instead of focusing solely on egg whites, consuming the whole egg provides a more complete nutritional profile and a wider range of health benefits. Research even suggests that whole egg consumption can lead to better muscle protein synthesis after exercise than egg whites alone. For those concerned about fat or cholesterol, mixing one whole egg with several egg whites can be a balanced approach.

Conclusion: Make the Safe Choice

So, are drinking egg whites good for you? The straightforward answer is yes, they are nutritious, but only when handled and consumed properly. Drinking raw, unpasteurized egg whites is not recommended due to the significant and unnecessary risks of Salmonella food poisoning and impaired nutrient absorption. The benefits of egg white protein are best and most safely realized by cooking them thoroughly. If you desire the convenience of a liquid form, opt for pasteurized products. Ultimately, making the safe and informed choice ensures you get the nutritional benefits without the serious health risks.

For more information on food safety, you can visit the official FDA website.

Frequently Asked Questions

Yes, raw egg whites can contain Salmonella bacteria, which can cause food poisoning. The risk is present in both the white and the yolk, and the only way to eliminate it is by cooking or using pasteurized products.

No, a study found that the body absorbs protein from cooked eggs much more efficiently (around 90%) than from raw eggs (around 50%). Cooking denatures the protein, making it more digestible.

Avidin is a protein in raw egg whites that binds to biotin (Vitamin B7), preventing its absorption by the body. While a deficiency is rare, cooking the eggs deactivates avidin and eliminates this risk.

No, it is not safe for vulnerable populations like pregnant women and young children to consume raw eggs. Their immune systems are more susceptible to severe complications from a Salmonella infection.

The safest way is to use pasteurized liquid egg whites, which have been heat-treated to kill bacteria. These are typically sold in cartons in the refrigerated section of the grocery store.

Egg whites are almost pure protein, low in calories, and contain no fat or cholesterol. The yolk contains healthy fats and most of the egg's vitamins and minerals, including Vitamins A, D, E, B12, and choline.

While raw egg whites contain protein, they are not the most effective option for building muscle because protein absorption is significantly lower than in cooked egg whites. You would need to consume a much larger volume to get the same benefit as cooked eggs.