Are Eggs More Nutritious, Raw or Cooked?

November 12, 2025 •

4 min read

Studies have found that the human body absorbs significantly more protein from cooked eggs compared to raw ones. But which is truly more nutritious overall? The answer to whether eggs are more nutritious, raw or cooked, isn't as simple as it seems and involves more than just protein content.

Quick Summary

This article explores the nutritional differences between raw and cooked eggs, examining factors like protein absorption, vitamin availability, and the critical issue of food safety. A detailed comparison reveals how cooking impacts nutrient bioavailability and mitigates health risks.

Key Points

Protein Absorption is Higher When Cooked: The human body can absorb over 90% of the protein from cooked eggs, but only about 50% from raw eggs, due to protein denaturation by heat.
Cooking Eliminates Salmonella Risk: Thoroughly cooking eggs kills any potential Salmonella bacteria, a dangerous pathogen found in some raw eggs that can cause serious food poisoning.
Raw Eggs Hinder Biotin Absorption: Raw egg whites contain avidin, which binds to biotin, a B-vitamin, and prevents its absorption. Heat destroys avidin, making biotin available in cooked eggs.
Minimal Vitamin Loss from Cooking: While some heat-sensitive vitamins may be slightly reduced by cooking, the overall nutritional impact is minimal and does not outweigh the benefits of enhanced protein absorption and safety.
Cooking Method Matters for Purity: Gentler cooking methods like poaching or boiling best preserve heat-sensitive nutrients and prevent the formation of harmful oxidized cholesterol that can occur during high-heat frying.
Vulnerable Populations Must Avoid Raw Eggs: The elderly, young children, pregnant women, and immunocompromised individuals should always avoid raw or undercooked eggs due to the heightened risk of severe illness from Salmonella.

Cooked Eggs: The Safer and More Nutritious Choice

While raw eggs and cooked eggs start with a very similar nutritional profile, the application of heat significantly impacts how your body can utilize those nutrients. The key advantages of consuming cooked eggs revolve around enhanced nutrient absorption and the elimination of foodborne illness risks.

Improved Protein Bioavailability

Eggs are a complete protein source, providing all nine essential amino acids. However, the protein in raw eggs is not as easily digested. A protein found in raw egg whites, called ovostatin, inhibits digestive enzymes, making protein less accessible to the body.

Higher absorption rate: Research has shown that the human body can absorb approximately 91% of the protein from cooked eggs, whereas only about 51% of protein is absorbed from raw eggs.
Protein denaturation: The heat from cooking denatures the protein molecules, or unfolds them from their complex structures. This makes it easier for your digestive enzymes to break them down into amino acids for absorption.

Enhanced Biotin Availability

Raw egg whites contain a protein called avidin. Avidin binds to biotin (vitamin B7), a water-soluble vitamin essential for metabolism. This binding prevents the body from absorbing biotin effectively. Cooking destroys avidin, breaking the bond and allowing for proper biotin absorption. While biotin deficiency from consuming raw eggs is rare, it is a risk to be aware of, especially for those who consume large quantities regularly.

Eliminating Salmonella Risk

Perhaps the most critical factor favoring cooked eggs is safety. Raw eggs may contain Salmonella, a bacterium that can cause severe food poisoning, particularly in vulnerable populations such as young children, the elderly, pregnant women, and those with compromised immune systems. Cooking eggs thoroughly kills any potential Salmonella bacteria, making them a much safer food choice. The risk of contamination, while low in many regions, is entirely eliminated by proper cooking.

Raw Eggs: A Look at Potential Downsides

While cooked eggs offer clear benefits, it's worth understanding the arguments for raw consumption, often driven by the belief that heat destroys nutrients. While this is partially true for some vitamins, the trade-offs often outweigh the minimal benefits.

Heat-Sensitive Vitamin Retention

Raw eggs may retain slightly higher levels of certain heat-sensitive vitamins, such as some B vitamins and antioxidants. However, this difference is often minimal and does not significantly impact overall daily intake. Any marginal vitamin preservation does not justify the significant risks associated with raw egg consumption.

Inefficient Nutrient Absorption

As highlighted previously, the protein and biotin in raw eggs are poorly absorbed due to the inhibitory effects of avidin and ovostatin. This means that despite containing the same total nutrients as a cooked egg, your body gets less usable nutrition from a raw egg. In short, more nutrition doesn't matter if your body can't access it.

Comparing Raw vs. Cooked Eggs

To provide a clear picture, here is a comparison of the key nutritional and safety aspects of raw and cooked eggs.


Feature	Raw Egg	Cooked Egg
Protein Absorption	Reduced by 40-50% due to enzyme inhibitors like ovostatin.	Up to 91% absorbed as heat denatures proteins, aiding digestion.
Biotin Bioavailability	Inhibited by avidin in the white, which binds to biotin.	Enhanced as heat destroys avidin, releasing biotin for absorption.
Food Safety	Risk of Salmonella contamination, especially in unpasteurized eggs.	Negligible risk of Salmonella when cooked thoroughly.
Heat-Sensitive Vitamins	Slightly higher levels of certain vitamins like B6 and B12.	Minimal reduction of some vitamins, but overall nutrient profile remains high.
Nutrient Oxidation	No risk of heat-induced oxidation of cholesterol.	Small risk of cholesterol oxidation when cooked at very high temperatures.
Taste & Texture	Viscous and often unappealing.	Versatile and enjoyed in many preparations, from scrambled to boiled.

The Healthiest Ways to Enjoy Eggs

If maximizing nutritional intake and safety is the goal, cooked eggs are the clear winner. The method of cooking can also influence the nutritional profile, albeit to a lesser extent.

Gentler Cooking Methods

Poaching and Boiling: These methods use lower, moist heat, which minimizes the oxidation of cholesterol and preserves more of the antioxidants and vitamins. Poached or soft-boiled eggs also keep the yolk, rich in heat-sensitive nutrients like choline, in a more liquid state, which some experts believe is beneficial.
Scrambling: Scrambling is a great method, but cooking at a lower temperature is best to avoid overcooking and potential protein degradation. Combining scrambled eggs with vegetables is an excellent way to boost the meal's overall nutrient density.

Avoiding High-Heat Frying

While still a healthy option, frying at high temperatures can lead to higher levels of oxidized cholesterol. If you do fry, use a stable oil like avocado or sunflower oil and avoid overcooking until crispy.

A Final Word on Pasteurization

For those who choose to consume raw eggs in certain recipes, using pasteurized eggs is a viable way to reduce the risk of Salmonella infection. However, pasteurization does not address the issues with poor protein and biotin absorption inherent in raw eggs.

Conclusion: Cooked for Maximum Benefit

While the concept of raw foods being superior is appealing to some, the evidence firmly supports that cooked eggs are the better and safer choice. The benefits of improved protein and biotin absorption, coupled with the elimination of foodborne illness risk, make cooking eggs the clear winner for anyone concerned with maximizing their nutritional intake and protecting their health. The minimal loss of heat-sensitive vitamins is a small trade-off for the increased safety and bioavailability of the egg's primary macronutrients. Therefore, enjoying your eggs cooked, especially with gentle methods like poaching or boiling, is the most nutritious and responsible approach.

For more information on general food safety guidelines, refer to the Food Safety website.

Frequently Asked Questions

Yes, eating raw eggs carries a risk of infection from Salmonella bacteria, which can cause food poisoning. This risk is higher for unpasteurized eggs and for individuals with weakened immune systems.

Cooking eggs causes a minimal reduction in some heat-sensitive vitamins, but most nutrients, including high-quality protein, remain intact and are made more bioavailable. The benefits of cooking, such as increased protein absorption and safety, far outweigh any small nutrient loss.

Frequent consumption of raw eggs may reduce the absorption of protein and the B-vitamin biotin, as raw egg whites contain avidin which binds to biotin. In very rare cases of excessive intake, this could lead to a biotin deficiency.

Using pasteurized eggs significantly reduces the risk of Salmonella infection. However, it does not improve the inefficient absorption of protein and biotin that is associated with raw egg consumption.

Gentle cooking methods like poaching and boiling are often considered the best for nutrient retention, as they use lower heat and minimize the potential for nutrient oxidation. Poached eggs, in particular, keep the yolk less cooked.

Historically, some bodybuilders have consumed raw eggs, believing it to be a quick source of protein. However, this practice is not supported by modern nutritional science, which shows that cooked eggs provide better protein absorption. The practice is also unsafe due to the risk of Salmonella.

While the total protein content is the same, cooking an egg increases the digestibility and bioavailability of its protein from about 51% to over 90%, making cooked eggs a far superior protein source.