Benefits of Drinking Eggs (And the Crucial Risks to Know)

November 12, 2025 •

3 min read

Though often portrayed in movies as a quick health hack, the practice of drinking raw eggs is far from a simple solution, and it's essential to understand the full picture before adopting it. While raw eggs contain many nutrients, a study in The Journal of Nutrition found that the body absorbs significantly less protein from them compared to cooked eggs.

Quick Summary

The practice of consuming raw eggs carries considerable risks, primarily from salmonella contamination. While they contain valuable nutrients, cooking eggs significantly improves protein absorption and eliminates harmful bacteria. Safe consumption methods and healthier alternatives are recommended, particularly for at-risk individuals.

Key Points

Reduced Protein Absorption: Despite containing protein, raw eggs offer lower bioavailability, with only about 50% being absorbed compared to 91% in cooked eggs.
Significant Salmonella Risk: Raw eggs can be contaminated with Salmonella bacteria, which can cause severe food poisoning, and the risk is eliminated by thorough cooking.
Biotin Deficiency: A protein called avidin in raw egg whites can bind to the B-vitamin biotin, interfering with its absorption.
High-Risk Groups: Children, pregnant women, the elderly, and those with weakened immune systems should never consume raw eggs.
Nutrient-Dense Food: Eggs provide essential nutrients like high-quality protein, choline, and vitamins A, D, and B12, but these are best absorbed when cooked.
Pasteurized Alternatives Exist: For recipes requiring raw eggs, using pasteurized products is the safest method to avoid bacterial contamination.
Cooked Eggs Are Healthier: In general, cooked eggs are both safer and nutritionally superior due to better protein absorption and elimination of bacterial risk.

Understanding the Nutritional Profile of Eggs

Eggs, in any form, are a powerhouse of nutrition, packed with high-quality protein, vitamins, minerals, and healthy fats. One large egg contains approximately 6 grams of protein, a complete source of all nine essential amino acids. Beyond protein, eggs are rich in:

Choline: A vital nutrient for brain development and function, particularly during pregnancy.
Eye-protecting antioxidants: Lutein and zeaxanthin are concentrated in the yolk, protecting against age-related macular degeneration.
Vitamin D: Egg yolks are one of the few natural food sources of this essential vitamin, crucial for bone health and immune function.
Omega-3 Fatty Acids: Some eggs, especially from hens fed an omega-3 rich diet, can be a good source of these heart-healthy fats.
Other Vitamins and Minerals: Eggs contain useful amounts of vitamins A, E, B5, B12, selenium, iron, iodine, and phosphorus.

The Misconception of Enhanced Benefits from Raw Eggs

Some people believe that consuming eggs raw provides superior nutritional benefits because cooking might degrade certain nutrients. While this is a theoretical point, it's misleading because cooking has a far more significant, positive impact on nutrient absorption and safety. The perceived quick access to nutrients is not worth the potential dangers and reduced bioavailability.

Comparing Raw vs. Cooked Egg Absorption

Scientific evidence shows that cooking makes the protein in eggs more bioavailable for the body. A study highlighted on Fine Dining Lovers indicated a stark contrast in protein absorption.


Feature	Raw Eggs	Cooked Eggs
Protein Absorption	Only about 50% absorbed.	Up to 91% absorbed.
Risk of Salmonella	High risk, as bacteria is not killed.	Negligible risk, as heat destroys bacteria.
Biotin Interference	Raw egg whites contain avidin, which blocks biotin absorption.	Cooking neutralizes avidin, allowing for full biotin absorption.
Digestibility	More difficult for the body to digest raw protein.	Easier to digest, allowing the body to use the protein more readily.

The Severe Risks Associated with Drinking Raw Eggs

By far the most critical consideration is the risk of contamination with Salmonella bacteria, which can be present both on the eggshell and inside the egg. A Salmonella infection can lead to a severe foodborne illness, with symptoms including diarrhea, fever, abdominal cramps, and vomiting. While most people recover, vulnerable groups—such as young children, the elderly, pregnant women, and those with compromised immune systems—can experience life-threatening complications. The FDA strongly advises against consuming unpasteurized raw eggs for this reason.

Safe Alternatives and Best Practices

Instead of taking on the unnecessary risk of drinking raw eggs, it's far safer and more effective to consume cooked eggs. Boiling or poaching are excellent, low-calorie options that maximize nutrient absorption while ensuring safety. For those who prefer a smoothie-like consistency, using pasteurized eggs is the only safe way to consume them raw. Pasteurization is a heat treatment that kills pathogenic microorganisms without altering the nutritional profile. Store-bought liquid egg whites are almost always pasteurized and can be safely added to drinks.

Conclusion: Maximize Benefits, Minimize Risk

While eggs are undeniably beneficial for muscle health, brain function, and overall nutrition, drinking them raw is a practice that carries more risks than rewards. The primary advantage, a quick intake of nutrients, is overshadowed by the danger of salmonella and the fact that protein absorption is actually higher in cooked eggs. For optimal health and safety, enjoy eggs thoroughly cooked. By doing so, you can gain all the nutritional benefits without putting your health at unnecessary risk. For more information on safe egg handling, refer to the USDA's guidelines.

Note: This article is for informational purposes and should not replace advice from a qualified health professional.

Tips for Safe Egg Consumption

Purchase wisely: Only buy eggs from a refrigerated case and check for cracks.
Store correctly: Refrigerate eggs in their original carton at 40°F (4°C) or lower.
Cook thoroughly: Ensure yolks and whites are firm to eliminate bacteria.
Use pasteurized eggs for raw dishes: When making recipes with raw or undercooked eggs, only use pasteurized products.
Wash hands: Always wash your hands and surfaces with soap and water after handling raw eggs.

Frequently Asked Questions

No, drinking raw eggs is not better for muscle building. A significant portion of the protein in raw eggs is not properly absorbed by the body, making cooked eggs a superior source of protein for muscle repair and growth.

Yes, it is possible to get a Salmonella infection from raw or undercooked eggs. The bacteria can be present inside or on the eggshell. Cooking eggs thoroughly is the only reliable way to kill this bacteria.

The safest way to consume raw eggs is to use pasteurized eggs or liquid egg products, which have been heat-treated to destroy harmful bacteria. Homemade raw egg dishes should always be prepared with pasteurized eggs.

Raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption. While unlikely to cause a deficiency with moderate consumption, regular and large intake of raw egg whites could hinder biotin uptake.

While raw eggs retain their full vitamin content, cooking them drastically improves the body's ability to absorb the protein. The nutritional value is ultimately higher in cooked eggs due to better bioavailability and safety.

Symptoms of Salmonella food poisoning typically appear 12 to 72 hours after exposure and include fever, abdominal cramps, vomiting, and diarrhea. In some cases, severe infections may require hospitalization.

No, pregnant women, young children, older adults, and anyone with a compromised immune system should strictly avoid raw or undercooked eggs due to their heightened risk of severe illness from salmonella.