Are Raw Eggs Safe to Eat in a Protein Shake? A Deep Dive into Nutrition and Risks

November 4, 2025 •

4 min read

According to the CDC, over one million people in the United States get sick from food contaminated with Salmonella every year, a bacteria potentially found in raw eggs. This statistic alone is enough to make many question: are raw eggs safe to eat in a protein shake? The simple answer for most people is no, but the reasoning behind it is more complex than just avoiding germs.

Quick Summary

The practice of using raw eggs in protein shakes carries significant health risks, most notably Salmonella infection. Cooking eggs also increases protein bioavailability, making the uncooked version a less efficient protein source. Safer options, such as pasteurized eggs or protein powder, exist to boost nutritional intake without the danger.

Key Points

Salmonella is a major risk: Unpasteurized raw eggs carry the potential for Salmonella contamination, leading to food poisoning.
Cooked eggs offer more protein: Cooking eggs increases protein digestibility and absorption, with your body utilizing up to 90% of the protein versus 50–60% from raw eggs.
Avidin impairs biotin absorption: Raw egg whites contain avidin, a protein that can interfere with the absorption of biotin, an important B vitamin.
Pasteurization is the safe alternative: Pasteurized eggs and liquid egg products are treated to kill harmful bacteria, making them safe for raw consumption in shakes.
Vulnerable groups must avoid raw eggs: Young children, pregnant women, the elderly, and those with weakened immune systems should never consume raw or undercooked eggs.
Many safer protein alternatives exist: Options like Greek yogurt, protein powder, and nut butters provide a safe and effective protein boost without the risks associated with raw eggs.

The Allure and Dangers of Raw Eggs

The practice of adding raw eggs to protein shakes has long been romanticized in fitness and bodybuilding culture as a quick and easy way to boost protein intake. However, this method is fraught with significant food safety concerns and does not provide the nutritional benefits many believe it does. For decades, the image of a bodybuilder downing a glass of raw eggs has persisted, but modern nutritional science and food safety protocols tell a very different story.

The #1 Risk: Salmonella Infection

The most serious risk associated with consuming unpasteurized raw eggs is contamination with Salmonella, a pathogenic bacteria that can cause a severe foodborne illness known as salmonellosis. This bacteria can contaminate an egg from the inside, even before the shell is formed, or on the outside through contact with poultry droppings. While the risk for any single egg is relatively small (about 1 in 20,000 according to one source), it is a risk that is easily avoidable.

Symptoms of a Salmonella infection typically include:

Diarrhea
Fever
Abdominal cramps
Vomiting
Headache

For most healthy adults, symptoms resolve within a week. However, for vulnerable populations such as young children, pregnant women, the elderly, and those with compromised immune systems, a Salmonella infection can be chronic, severe, and even life-threatening.

The Protein Absorption Myth

Many who consume raw eggs believe they are getting a superior dose of protein, but this is a common misconception. In reality, cooking eggs significantly increases the bioavailability of its protein, meaning your body can absorb and utilize it more efficiently.

Raw Eggs: The protein structure in raw eggs is more complex and coiled, making it harder for digestive enzymes to break down. Studies have shown the body may only absorb 50–60% of the protein from a raw egg.
Cooked Eggs: The heat from cooking denatures (unravels) the protein, making it easier for your body to digest and absorb. This boosts the bioavailability of protein to over 90%.

Therefore, a cooked egg, whether scrambled or boiled, provides a more substantial protein boost to your body than a raw one, making the old raw egg trick counterproductive for muscle-building goals.

The Biotin Interference Factor

Beyond the risk of Salmonella, raw egg whites contain a protein called avidin. Avidin binds to biotin (Vitamin B7), an essential nutrient that plays a role in metabolism and other bodily functions. When avidin binds to biotin, it prevents its absorption by the body. While a serious biotin deficiency from raw egg consumption is rare and would require a large daily intake over several months, it is another nutritional downside to consider. Cooking the egg neutralizes the avidin, eliminating this risk completely.

Comparison: Raw Eggs vs. Cooked Eggs in a Shake


Feature	Raw Eggs (Unpasteurized)	Cooked Eggs (e.g., Hard-boiled, scrambled)
Food Safety Risk	High (Salmonella contamination is a real possibility).	Very Low (Cooking effectively kills bacteria).
Protein Digestion	Lower (~50–60% absorption rate) due to complex protein structure.	Higher (~90% absorption rate) due to heat denaturing the protein.
Biotin Absorption	Inhibited by avidin in raw egg whites.	Full Absorption as cooking neutralizes avidin.
Convenience	Faster to crack and blend, but requires careful handling.	Requires pre-cooking, but can be prepped in batches.
Texture & Taste	Can add creaminess but also has a distinct, sometimes unwanted, taste.	Can result in a slightly grainy texture if not blended smoothly.
Best for	Not recommended for unpasteurized eggs due to safety risks.	A superior, safe choice for nutritional purposes.

The Safe Solution: Use Pasteurized Eggs

If you are committed to the idea of adding uncooked eggs to your shake, the only safe option is to use pasteurized eggs or pasteurized liquid egg products. Pasteurization is a process that gently heats the eggs to a temperature that kills harmful bacteria like Salmonella without cooking the egg. These products are widely available in most supermarkets and are clearly labeled.

Healthier and Safer Alternatives for Protein Shakes

For those who want to boost their shake's protein content without the risks of raw eggs, numerous excellent alternatives exist:

Whey or Casein Protein Powder: A concentrated, easy-to-mix protein source that is completely safe and effective.
Greek Yogurt or Kefir: These add a creamy texture and significant protein, along with beneficial probiotics for gut health.
Nut Butters: Peanut or almond butter adds healthy fats, flavor, and a moderate protein boost.
Plant-Based Protein: Options like silken tofu, pea protein, or brown rice protein are great alternatives for vegans or those with egg allergies.
Cooked Eggs: A hard-boiled egg can be blended into a shake, providing superior protein absorption without the risk.

Conclusion

While the practice of consuming raw eggs in a protein shake is a tradition in some circles, it is not supported by modern food safety standards or nutritional science. The risk of Salmonella infection is a serious concern, especially for high-risk individuals. Furthermore, cooking eggs significantly increases the bioavailability of its protein and eliminates the biotin-binding properties of avidin. For a truly safe and effective protein boost, opt for pasteurized eggs or one of the many healthier and risk-free alternatives. Your body will thank you for it.

For more information on food safety, you can visit the U.S. Food & Drug Administration (FDA) website.

A Safe Egg Protein Shake Recipe

Here is a simple recipe for a safe and nutritious egg-based protein shake using pasteurized egg whites:

Ingredients:

1 cup pasteurized liquid egg whites
1 large ripe banana, frozen
1/2 cup berries (e.g., blueberries or cherries)
1/2 cup milk of your choice (dairy or plant-based)
1 tbsp almond butter or peanut butter
A handful of spinach (optional)

Instructions:

Combine all ingredients in a blender.
Blend until smooth and creamy.
Pour into a glass and enjoy immediately.

Frequently Asked Questions

Consuming unpasteurized raw eggs is risky primarily due to the potential for contamination with Salmonella bacteria, which can cause severe food poisoning.

No, there is no proven nutritional benefit. In fact, cooking eggs increases the bioavailability of protein, meaning your body can absorb and use more of it compared to raw eggs.

Raw egg whites contain a protein called avidin that can bind to biotin (Vitamin B7), preventing its absorption. Cooking the eggs denatures the avidin, eliminating this issue.

Yes, pasteurized eggs are safe for raw consumption because they have been heat-treated to kill harmful bacteria like Salmonella without cooking the egg.

Certain groups, including young children, pregnant women, older adults, and people with compromised immune systems, should strictly avoid raw or undercooked eggs.

Safer alternatives include using pasteurized egg whites, protein powder (whey, casein, or plant-based), Greek yogurt, silken tofu, and nuts or nut butters.

Yes, you can safely blend a hard-boiled egg into your shake. The cooking process eliminates the risk of Salmonella and makes the egg's protein more digestible.