The Risks of Drinking Raw Egg Whites
For decades, athletes and bodybuilders have embraced the idea of drinking raw eggs or egg whites as a quick and convenient source of protein. However, this practice is not without risks. The primary concern is the potential for Salmonella contamination, a bacteria that can cause significant foodborne illness. While cooking eggs thoroughly kills this bacteria, consuming them raw exposes you to the risk of infection.
Symptoms of a Salmonella infection include fever, cramps, vomiting, and severe diarrhea, and typically last several days. For vulnerable populations—including pregnant women, young children, the elderly, and those with weakened immune systems—a Salmonella infection can be severe, potentially requiring hospitalization or even becoming life-threatening. The bacteria can exist both on the outside of the eggshell and, less commonly, inside the egg itself. Cracking an egg risks transferring bacteria from the shell to the white, a risk minimized by using pasteurized eggs.
Another lesser-known issue is the presence of avidin, a protein found in raw egg whites. Avidin binds to biotin (Vitamin B7), preventing its absorption by the body. While you would need to consume large quantities of raw egg whites over a prolonged period to develop a true biotin deficiency, cooking neutralizes the avidin, eliminating this concern entirely.
The Nutritional Realities: Raw vs. Cooked
Many assume raw egg whites offer superior nutritional benefits, but studies show this is not the case. In fact, cooking actually increases the bioavailability and absorption rate of the egg white protein. A study found that while the body can absorb about 90% of the protein from cooked eggs, it only absorbs around 50% from raw eggs. This makes cooked egg whites a much more efficient way to get protein.
Comparison Table: Raw vs. Cooked Egg Whites
| Feature | Raw Egg Whites | Cooked Egg Whites |
|---|---|---|
| Bacterial Risk | Moderate risk of Salmonella unless pasteurized. | Minimal risk, as heat kills bacteria. |
| Protein Absorption | Less efficient; approximately 50% absorption. | More efficient; up to 90% absorption. |
| Avidin Levels | Active; can hinder biotin absorption with high consumption. | Denatured; eliminates risk of biotin interference. |
| Nutrient Density | High-quality protein but less digestible. | High-quality protein that is more readily used by the body. |
| Best for Cocktails | Can be used if pasteurized, adds frothy texture. | Not suitable for drinks; texture changes irreversibly with heat. |
Safely Consuming Egg Whites in Drinks
The safest way to include egg whites in a drink is to use pasteurized egg products. These are readily available in the refrigerated section of most grocery stores, often in cartons. The pasteurization process heats the eggs to a temperature high enough to kill bacteria like Salmonella, without cooking the eggs or altering their functional properties. Liquid egg whites from a carton are typically pasteurized and safe for raw consumption, offering a convenient alternative for protein shakes and foamy cocktails.
For those who prefer using fresh, unpasteurized shell eggs, the risks can be minimized but not eliminated. Only use clean, uncracked eggs that have been kept consistently refrigerated. Be careful to avoid contaminating the egg white with any shell particles. However, the FDA and other health organizations still recommend thoroughly cooking eggs to prevent foodborne illness, especially for at-risk individuals. As an alternative, you can create a heated egg white foam for drinks by following specific recipes that bring the mixture to a safe temperature.
Conclusion
While popular culture has long glorified the drinking of raw eggs, the health risks associated with Salmonella and reduced nutrient absorption make it a poor choice. Opting for commercially pasteurized egg white products is the safest and most efficient method for adding egg whites to your drinks. This allows you to achieve the desired protein boost and frothy texture for cocktails or shakes without the risk of foodborne illness. For everyone's safety, especially those with compromised immune systems, it is always best to prioritize cooked eggs over raw ones when possible, or at minimum, use pasteurized products.
For further information on food safety, you can visit the official FoodSafety.gov website.
Is it a good idea to consume raw egg whites in a drink?
It is not a good idea to consume raw egg whites from unpasteurized eggs in a drink due to the risks of Salmonella contamination and poorer protein absorption. Using pasteurized egg whites is the safest alternative.
What is the risk of Salmonella in raw eggs?
Raw, unpasteurized eggs can contain Salmonella bacteria, which can cause severe foodborne illness with symptoms like diarrhea, fever, and abdominal cramps. While the risk per egg is low, it is not zero.
What is avidin and does it affect me if I drink raw egg whites?
Avidin is a protein in raw egg whites that binds to biotin (Vitamin B7), potentially interfering with its absorption. While unlikely to cause a deficiency with normal intake, the effect is eliminated entirely by cooking.
How does cooking affect protein absorption from egg whites?
Cooking egg whites denatures the protein, making it more easily digestible and bioavailable for the body. Studies show that protein absorption is significantly higher from cooked egg whites compared to raw ones.
Are store-bought liquid egg whites safe to use in drinks?
Yes, commercially sold liquid egg whites from a carton are typically pasteurized and considered safe for use in raw applications like drinks and cocktails. Always check the packaging to confirm they have been pasteurized.
Is it safe for everyone to drink raw egg whites from pasteurized cartons?
While pasteurized egg whites greatly reduce the risk, very young children, older adults, pregnant women, and people with compromised immune systems are still advised to avoid all raw or undercooked egg products as a precaution.
Do alcoholic drinks kill the bacteria in raw egg whites?
No, the alcohol in cocktails is not strong enough to kill Salmonella bacteria. Using fresh, unpasteurized eggs in drinks like whiskey sours still carries a risk of foodborne illness. Pasteurized egg whites are the safe option for these beverages.
