Can I mix a raw egg into my protein shake? Here’s what you need to know

October 27, 2025 •

4 min read

In a throwback to old-school bodybuilding, some athletes still believe consuming raw eggs can offer a quick, potent protein boost. However, the modern nutrition world has moved on, and you should not mix a raw egg into your protein shake without understanding the significant risks and drawbacks. In fact, cooking eggs dramatically improves their safety and nutritional value.

Quick Summary

Mixing raw eggs into protein shakes carries risks like Salmonella and reduced nutrient absorption. Safer alternatives, such as pasteurized eggs or other cooked protein sources, are more effective for muscle building and overall health. Factors like pasteurization, potential biotin deficiency, and cooking's impact on protein digestion should be considered before adding uncooked eggs to your diet.

Key Points

Salmonella Risk: Raw, unpasteurized eggs pose a serious risk of Salmonella food poisoning, which can cause severe gastrointestinal illness.
Reduced Protein Absorption: Cooking eggs makes their protein more digestible; your body absorbs about 90% of protein from cooked eggs compared to only 50-60% from raw ones.
Biotin Interference: Raw egg whites contain avidin, a protein that can block the absorption of the important vitamin biotin.
Use Pasteurized Eggs: For those who prefer the raw egg texture, using pasteurized eggs is a much safer alternative to reduce the risk of bacterial contamination.
Cooked Eggs are Better: Cooked eggs offer the highest nutritional benefits with minimal health risks, making them the superior choice for protein intake.
Vulnerable Groups Avoid Raw Eggs: Individuals like pregnant women, young children, and those with weakened immune systems should never consume raw or undercooked eggs.
Effective Alternatives Exist: High-quality protein powder, cooked eggs, and other protein-rich foods offer safer, more efficient ways to increase your protein intake.

The Allure and Danger of the Raw Egg Tradition

The image of a determined athlete cracking raw eggs into a glass, a trope made famous by movies, still lingers in the world of fitness. The idea is simple: a quick, whole-food protein source to fuel muscle growth. While a raw egg does contain protein, vitamins, and minerals, this practice is not as beneficial as it seems and carries serious health risks that outweigh any perceived advantages. The key issues revolve around foodborne illness, protein digestibility, and the absorption of key nutrients.

The Risk of Salmonella Contamination

The most critical danger of consuming raw, unpasteurized eggs is the risk of contracting Salmonella. This bacteria can cause a severe form of food poisoning with symptoms including fever, diarrhea, abdominal cramps, and vomiting. While the odds of any single egg being contaminated may seem low (estimated at around 1 in 20,000 in the U.S.), the consequences can be serious, and even life-threatening, especially for high-risk individuals. These groups include pregnant women, young children, older adults, and those with compromised immune systems. The bacteria can be present both on the egg's shell and inside the egg itself, making washing the shell an insufficient safety measure. Thorough cooking is the only reliable way to kill the bacteria.

Protein Absorption: Cooked vs. Raw

Contrary to the myth that raw eggs offer a superior form of protein, cooking actually makes the protein more digestible and bioavailable to your body. Protein is a complex structure of amino acids. When heat is applied, a process called denaturation occurs, which unwinds and breaks down the tight protein coils, making them easier for digestive enzymes to access and absorb.

Studies have shown a significant difference in protein absorption rates between cooked and raw eggs. This means that while both raw and cooked eggs contain the same amount of protein, your body gains far less of that protein from a raw egg. For someone trying to maximize their protein intake for muscle building, this makes cooking the far superior option.

Biotin Binding and Nutrient Loss

Beyond bacterial risk, consuming raw egg whites can interfere with the absorption of biotin, an essential B vitamin. Raw egg whites contain a protein called avidin, which binds to biotin in the small intestine, preventing its absorption. While biotin deficiency is rare, this binding can still be a concern for those regularly consuming large amounts of raw eggs. Heat from cooking denatures the avidin, eliminating this binding action and allowing for proper biotin absorption.

While cooking does slightly reduce some heat-sensitive vitamins, the overall nutritional difference is minimal, especially when weighed against the serious risks associated with raw consumption. The most significant nutritional concern isn't what you lose from cooking, but what you fail to absorb from eating raw eggs.

Comparison: Raw vs. Cooked Eggs


Feature	Raw Eggs (Unpasteurized)	Cooked Eggs (e.g., Boiled, Scrambled)
Salmonella Risk	High, especially if unpasteurized.	Negligible; heat kills bacteria.
Protein Absorption	Low (~50-60% absorbed).	High (~90% absorbed).
Biotin Absorption	Blocked by avidin in raw whites.	Normal; avidin is denatured by heat.
Nutrient Content	Potentially higher in some heat-sensitive vitamins (minimal difference).	Excellent, easily absorbed source of protein, vitamins, and minerals.
Recommended For	Not recommended, especially for vulnerable groups.	Highly recommended for safe, efficient protein intake.

Safe Alternatives to Raw Eggs in Shakes

If you're still determined to add eggs to your protein shake, the safest option is to use pasteurized eggs. This process involves heating the eggs to a temperature high enough to kill harmful bacteria without cooking them. You can find pasteurized eggs in cartons at most grocery stores, sometimes labeled as safe for use in recipes that call for raw eggs.

However, for superior protein absorption, simply consuming cooked eggs alongside or in addition to your protein shake is the best route. You can scramble, boil, or poach eggs and add them to your meals throughout the day to boost your protein intake without any risk of foodborne illness. For those relying on convenience, a scoop of quality protein powder remains the most reliable and efficient way to increase your protein intake safely.

Conclusion: Prioritize Safety Over Myth

In conclusion, while the idea of mixing a raw egg into your protein shake might have a certain old-school appeal, it is a practice best left in the past. The proven risks of Salmonella contamination, combined with the superior protein absorption offered by cooked eggs, make it an ill-advised strategy for anyone serious about their health. Modern sports nutrition has evolved beyond this risky tradition, offering numerous safe, delicious, and highly effective alternatives. By opting for cooked eggs or commercially prepared protein powders, you can achieve your nutritional goals without putting your health in jeopardy.

Authoritative Outbound Link (Optional):

For more information on the risks of raw eggs, visit the Food and Drug Administration's page on egg safety.

Frequently Asked Questions

The main danger is the risk of Salmonella contamination, a bacterium that can cause severe food poisoning. While the risk per egg is low, the consequences of infection can be serious, especially for vulnerable populations.

No, it does not. Studies show that protein from cooked eggs is significantly more digestible and better absorbed by the body. Your body can only absorb about 50-60% of the protein from raw eggs, compared to roughly 90% from cooked eggs.

No. Salmonella can be present inside an egg before the shell even forms, so cleanliness or freshness does not guarantee safety. Thorough cooking is the only reliable way to eliminate the risk.

Raw egg whites contain a protein called avidin that binds to biotin, a B vitamin, preventing its absorption by the body. Cooking the egg denatures the avidin, eliminating this problem.

The safest alternative is to use pasteurized eggs, which have been heat-treated to kill bacteria. Pasteurized liquid eggs in a carton are a convenient option. For maximum protein absorption, simply eat cooked eggs separately.

Certain groups are at a higher risk for severe illness from Salmonella and should avoid raw eggs entirely. These include pregnant women, young children, older adults, and individuals with compromised immune systems.

Yes, there are many safe and effective alternatives. These include high-quality protein powders (whey, soy, pea), Greek yogurt, cottage cheese, and nut butters, all of which provide high-quality protein without the risks associated with raw eggs.