Are Eggs a High Risk Food? Separating Fact from Fiction for a Healthier Nutrition Diet

November 1, 2025 •

4 min read

According to FoodSafety.gov, fresh eggs can contain Salmonella bacteria, which can cause foodborne illness if not properly handled and cooked. So, are eggs a high risk food? For most people, the risk is minimal when basic food safety guidelines are followed, making them a nutritious and safe addition to almost any diet.

Quick Summary

Eggs, while packed with nutrients, can carry Salmonella and require proper handling. Learn critical rules for buying, storing, and cooking eggs thoroughly to minimize risks and ensure food safety.

Key Points

Proper Cooking is Crucial: Cook eggs until both the white and yolk are firm to destroy any potential Salmonella bacteria.
Storage Matters: Always keep eggs refrigerated in their carton to slow bacterial growth, and never leave them at room temperature for more than two hours.
Avoid Raw Eggs: Vulnerable groups like young children, the elderly, and pregnant women should avoid raw or undercooked eggs due to the risk of severe illness.
Prevent Cross-Contamination: Treat raw eggs like raw meat by using separate utensils, bowls, and surfaces to prevent transferring bacteria to other foods.
Use Pasteurized Products for Raw Dishes: When a recipe calls for raw or lightly cooked eggs, opt for pasteurized eggs or egg products for added safety.
Handle with Care: The food safety risk with eggs is manageable with simple precautions, from buying uncracked eggs to practicing good kitchen hygiene.

Understanding the 'High Risk' Label

Eggs are a culinary staple globally, prized for their high-quality protein and rich nutrient profile, including vitamins D, B12, and essential minerals. The 'high risk food' label stems not from inherent danger but from the potential for bacterial contamination, most notably Salmonella. For a food to be considered 'high risk,' it must be a ready-to-eat item that supports the growth of harmful bacteria. An uncooked or undercooked egg fits this description, which is why safe handling is paramount. When properly prepared, eggs are a safe and healthy part of a balanced diet.

The Salmonella Threat: From Farm to Table

Salmonella is a group of bacteria that can cause serious food poisoning. Eggs are a known carrier, and contamination can occur in two main ways:

Internal Contamination: A hen's ovaries can be infected with Salmonella Enteritidis (SE), which can contaminate the egg before the shell even forms. This means that an egg with a perfectly clean, uncracked shell can still contain bacteria.
External Contamination: Contamination can occur on the egg's shell from bird droppings or a contaminated environment. The porous nature of the eggshell means these bacteria can potentially enter the egg.

Essential Safe Handling Practices

Mitigating the risk associated with eggs involves a consistent and cautious approach, similar to handling raw meat or poultry. Food safety begins at the store and continues all the way to your plate.

Buying and Storing Eggs Safely

Buy from a refrigerated case: Only purchase eggs that have been kept refrigerated in the store, and transport them home promptly to maintain their cold temperature.
Inspect the carton: Always open the egg carton before buying to check for any cracked or dirty eggs. Discard any that are compromised, as cracks provide an entry point for bacteria.
Store in the fridge: Keep eggs in their original carton in the main compartment of your refrigerator, not the door. The door's temperature fluctuates more, which is less ideal for proper storage. The carton also protects the eggs from absorbing strong odors from other foods.
Avoid washing eggs: Commercial eggs are already washed and sanitized. Washing them at home can remove the protective coating and increase the risk of bacteria penetrating the shell.

Cooking and Preparation Guidelines

Cook thoroughly: The most effective way to eliminate Salmonella is through cooking. Eggs should be cooked until both the white and the yolk are firm. Runny yolks pose a greater risk than firm ones.
Cook egg dishes to a safe temperature: Casseroles and other egg-containing dishes should be cooked to an internal temperature of 160°F (71°C).
Prevent cross-contamination: Use separate utensils and cutting boards for raw eggs and other foods, especially ready-to-eat items. Wash hands, utensils, and countertops thoroughly with soap and warm water after contact with raw eggs.

Vulnerable Populations and Raw Eggs Certain groups of people are at a higher risk for serious illness from Salmonella infection. This includes young children, older adults, pregnant women, and individuals with weakened immune systems. For these individuals, consuming raw or undercooked eggs should be strictly avoided. Dishes containing raw eggs, such as homemade mayonnaise, Hollandaise sauce, certain salad dressings, and uncooked cookie dough, pose a significant risk. For these recipes, pasteurized eggs or egg products should be used. Commercial products like mayonnaise or pre-made edible cookie dough use pasteurized ingredients and are generally safe.

Nutritional Benefits of Eggs

Beyond the discussion of risk, it's important to remember that eggs are incredibly nutrient-dense. A single large egg offers a wide array of vitamins, minerals, and high-quality protein for a relatively low calorie count. The benefits include:

High-quality protein: Provides all nine essential amino acids needed for tissue repair and muscle maintenance.
Eye health: Egg yolks are a rich source of the antioxidants lutein and zeaxanthin, which help protect against age-related eye conditions.
Brain function: Eggs are one of the best sources of choline, a vital nutrient for brain health and metabolism.

The Importance of Pasteurized Eggs

For those who enjoy dishes with raw or lightly cooked eggs, pasteurized eggs offer a safe alternative. Pasteurized eggs have been gently heated to kill bacteria without cooking the egg. This process makes them safe for use in recipes that do not require thorough cooking. They are available in shell form or as liquid egg products.


Handling Practice	High Risk (Unsafe)	Low Risk (Safe)
Purchasing	Buying cracked or dirty eggs	Choosing clean, uncracked eggs from a refrigerated case
Storage	Keeping eggs on the counter at room temperature	Refrigerating eggs in their original carton at or below 40°F (4°C)
Preparation	Using the same cutting board for raw eggs and salad ingredients	Washing hands and utensils after handling raw eggs
Consumption	Eating runny scrambled eggs or homemade mayonnaise	Cooking eggs until the yolk and white are firm
Vulnerable Individuals	Serving raw eggs to young children or elderly	Using pasteurized eggs for recipes containing raw eggs

Conclusion

So, are eggs a high risk food? The answer depends entirely on how they are handled. While raw eggs can carry dangerous bacteria like Salmonella, proper food safety practices can virtually eliminate this risk. By inspecting eggs for cracks, refrigerating them properly, cooking them thoroughly, and using pasteurized alternatives for raw applications, you can safely enjoy the numerous nutritional benefits of eggs. Understanding these steps allows eggs to remain a cornerstone of a healthy and safe nutrition diet, benefiting everyone from children to adults, and protecting those most vulnerable to foodborne illness. By respecting the potential risks and taking responsible precautions, you turn a potentially high-risk food into a perfectly safe and delicious meal.

Frequently Asked Questions

Yes, but it is highly unlikely if they are cooked correctly. Food poisoning from eggs is caused by bacteria like Salmonella, which is killed by high temperatures. However, if cooked eggs are left at room temperature for too long, or if they are cross-contaminated by raw eggs or surfaces, they can become unsafe.

An old egg has lost some of its freshness, but may still be safe to eat, especially for baking, as the yolk may be flattened and the white thinner. A 'bad' or rotten egg is contaminated with bacteria and will have a foul, sulfurous odor, making it unsafe to eat.

It is not safe to eat homemade raw cookie dough made with raw eggs and uncooked flour, as both can contain harmful bacteria like E. coli and Salmonella. For safe consumption, either bake the dough or use commercially prepared edible cookie dough, which is made with pasteurized eggs or egg-free formulas and heat-treated flour.

You can perform the 'float test'. A fresh egg will sink and lay flat in a bowl of cold water, while an older egg will stand on its end or float due to a larger air cell. A floating egg is not necessarily rotten, but it is older. The most reliable test is the 'sniff test' once cracked.

No, you should not wash store-bought eggs. These eggs are already washed and sanitized at the processing plant. Washing them at home can remove the protective cuticle layer and potentially force bacteria on the shell into the egg through its porous surface.

Pasteurized eggs are eggs that have been heated to a temperature high enough to kill bacteria like Salmonella, but not high enough to cook the egg. They are safe to use in recipes that call for raw or lightly cooked eggs.

There is no difference in safety or nutritional value between brown eggs and white eggs. The shell color is determined by the hen's breed. Both brown and white eggs carry the same risk of Salmonella and must be handled and cooked with the same precautions.