Can Milk and Raw Egg Be Eaten Together? Risks and Safe Alternatives

According to the CDC, approximately one in every 20,000 eggs may be contaminated with Salmonella, making the practice of consuming raw eggs—even with milk—a significant health risk. This long-held belief of mixing raw eggs into milk for muscle gain is rooted in myth, not safety.

Quick Summary

The practice of combining raw eggs with milk is discouraged due to the risk of salmonella food poisoning and biotin deficiency. Cooking eggs thoroughly eliminates these risks, making the combination of cooked eggs and milk perfectly safe and nutritious.

Key Points

• Salmonella Risk: Eating raw eggs with milk is unsafe due to the high risk of Salmonella bacterial infection, which can cause severe food poisoning.

• Biotin Deficiency: The avidin in raw egg whites can prevent the body from absorbing biotin, a vital B vitamin, although this is more likely with regular consumption of large quantities.

• Cooked is Safe and Nutritious: Combining cooked eggs and milk is a perfectly safe, nutritious, and protein-rich practice, widely used in many dishes.

• Pasteurized Egg Alternative: For recipes requiring raw eggs, such as salad dressings or shakes, use commercially available pasteurized eggs to eliminate bacterial risk.

• Better Protein Absorption: The body absorbs and utilizes the protein from cooked eggs more efficiently than from raw eggs.

• Vulnerable Groups at Higher Risk: Children, the elderly, and those with compromised immune systems are at a greater risk of severe illness from Salmonella and should strictly avoid raw eggs.

The Dangers of Combining Raw Eggs and Milk

Many traditional beliefs and old-school bodybuilding methods have advocated for combining raw eggs with milk to boost protein intake. However, modern food safety science and nutritional understanding have revealed this practice is fraught with significant health risks. The primary concern is the potential presence of Salmonella bacteria, which can be found both on the eggshell and, more alarmingly, inside the egg itself before it is even formed. Consuming raw or undercooked eggs, regardless of what they are mixed with, can lead to serious foodborne illnesses.

The Health Risks Explained

Beyond the well-documented risk of Salmonella, there are other less-known but still important risks associated with ingesting uncooked eggs:

• Salmonella Infection: This is the most pressing danger. A person infected with Salmonella may experience diarrhea, fever, abdominal cramps, and vomiting. While most healthy individuals recover in a few days, the illness can be more severe, and even fatal, for young children, the elderly, pregnant women, and those with weakened immune systems.
• Biotin Deficiency: Raw egg whites contain a protein called avidin. Avidin binds to biotin, a crucial B vitamin, preventing its absorption in the intestines. While it is a concern mainly for those regularly consuming large amounts of raw egg whites, cooking effectively neutralizes the avidin, making biotin absorption normal.
• Reduced Protein Bioavailability: Contrary to the belief that raw protein is superior, the protein in cooked eggs is more readily absorbed by the body. The cooking process denatures the protein, making it easier for the body's digestive enzymes to break down and utilize. This means you get more nutritional value from a cooked egg.

Safer Alternatives and Preparation

The good news is that combining cooked eggs and milk is a perfectly safe and nutrient-dense option. Scrambled eggs, omelets, or boiled eggs paired with a glass of milk are a wholesome, protein-rich breakfast. For recipes that traditionally call for raw or lightly cooked eggs, such as homemade eggnog, Caesar dressing, or mayonnaise, the FDA and other food safety organizations recommend using pasteurized eggs. Pasteurization is a heat treatment process that destroys harmful bacteria without fully cooking the egg.

Raw vs. Cooked Eggs: A Safety Comparison

Feature	Raw Eggs	Cooked Eggs
Bacterial Risk (Salmonella)	High, with a risk of infection from contaminated eggs.	Negligible, as proper cooking kills bacteria.
Biotin Bioavailability	Low, due to the presence of avidin in the egg white.	High, as cooking denatures avidin, allowing for absorption.
Protein Absorption	Less efficient, as raw protein is harder to digest.	More efficient, as denatured protein is easily absorbed.
Use with Milk	Risky; not recommended for vulnerable populations.	Safe and common practice in many recipes.
Recommended Use	Should be avoided, unless using pasteurized eggs.	Excellent for all culinary applications.

Best Practices for Egg Safety

To ensure safety when preparing and consuming eggs, follow these best practices:

1. Always refrigerate eggs at 40°F or colder.
2. Discard any eggs that are cracked or dirty.
3. Wash your hands, utensils, and surfaces with soap and water after handling raw eggs.
4. Cook eggs thoroughly until both the yolk and white are firm.
5. If using raw eggs in a recipe, choose pasteurized shell eggs or liquid egg products.
6. Do not leave cooked eggs or dishes containing eggs at room temperature for more than two hours.

Conclusion: Prioritize Safety Over Myth

The idea that mixing raw eggs into milk provides a health advantage is a myth that carries substantial health risks. While milk and cooked eggs offer a potent combination of protein, vitamins, and minerals that support muscle health and overall well-being, the raw version exposes consumers to the serious threat of Salmonella poisoning and biotin deficiency. Modern knowledge dictates that prioritizing food safety through proper cooking or using pasteurized eggs is the only sensible and secure approach. For those seeking enhanced protein, a cooked egg breakfast or a smoothie with pasteurized liquid eggs offers all the nutritional benefits without any of the danger.

For more information on general food safety, visit the official FoodSafety.gov website.

Frequently Asked Questions

Why is it dangerous to consume raw eggs with milk?

It is dangerous due to the risk of Salmonella food poisoning, a bacterial infection that can cause serious illness. The risk is present even in clean, uncracked eggs.

Can I get the same health benefits from cooked eggs and milk?

Yes, you can. In fact, you get more bioavailable protein from cooked eggs, and combining them with milk provides all the nutritional benefits without the risk of bacterial contamination or biotin deficiency.

Are pasteurized eggs a safe substitute for raw eggs in drinks?

Yes, pasteurized eggs are a safe substitute. They have been gently heated to kill harmful bacteria like Salmonella, making them safe for use in recipes that call for raw eggs, like smoothies or dressings.

What are the symptoms of a *Salmonella* infection from raw eggs?

Salmonella infection symptoms include diarrhea, fever, stomach cramps, and vomiting. Symptoms typically appear within 12 to 72 hours and can last for several days.

How can I avoid bacterial contamination when handling eggs?

Always refrigerate eggs, wash your hands and surfaces after handling raw eggs, and cook them until both the yolk and white are firm. Avoid using cracked or dirty eggs.

Will adding a raw egg to a hot beverage like coffee or tea kill the bacteria?

No, this is not a reliable method for killing bacteria. The temperature and duration are insufficient to guarantee that all harmful bacteria, especially Salmonella within the egg, are eliminated.

Is it safe for children or pregnant women to consume raw eggs?

No, it is not. Children, pregnant women, the elderly, and those with weakened immune systems should strictly avoid raw or undercooked eggs due to the increased risk of severe illness from foodborne bacteria.