Is Drinking Raw Egg White Good for You?

November 29, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA), approximately one in 20,000 eggs may contain Salmonella, making the practice of drinking raw egg white a potential health gamble. While athletes and bodybuilders have long favored this quick protein source, the risks of bacterial contamination and nutrient deficiencies often outweigh the perceived benefits.

Quick Summary

Assessing the risks and benefits of consuming raw egg whites reveals significant health concerns, including Salmonella infection and hindered nutrient absorption. Thoroughly cooking eggs improves protein bioavailability and neutralizes harmful compounds like avidin, which can cause biotin deficiency. For safe consumption, pasteurized liquid egg whites are the only recommended option.

Key Points

Salmonella Risk: Raw egg whites can carry Salmonella bacteria, which can cause severe food poisoning, particularly in high-risk groups.
Biotin Deficiency: An undenatured protein called avidin in raw egg whites can bind to biotin, hindering its absorption and potentially leading to a deficiency with excessive intake.
Lower Protein Absorption: Your body absorbs significantly less protein from raw egg whites (around 50%) compared to cooked egg whites (around 90%).
Pasteurization is Safe: Pasteurized liquid egg whites are a safe alternative for raw consumption, as the heating process kills harmful bacteria without cooking the product.
Cooking is Best: For both safety and optimal nutrient absorption, thoroughly cooking egg whites is the most recommended method.

The Risks and Dangers of Drinking Raw Egg White

Drinking raw egg white is a practice with more risks than rewards. While it's often glamorized in old movies as a potent protein boost, the reality is far from ideal. Several scientific and medical factors make this habit ill-advised, particularly for certain high-risk populations. Understanding these risks is crucial for making an informed decision about your diet and health.

Salmonella Contamination

The most prominent and dangerous risk associated with raw egg whites is contamination with Salmonella bacteria. This can occur either during the egg's formation inside the hen or when bacteria on the shell penetrate through tiny pores. Symptoms of a Salmonella infection can appear between 6 hours and 6 days after exposure and include:

Severe diarrhea
Fever
Vomiting
Stomach cramps

While most healthy individuals recover, the infection can be severe, even life-threatening, for vulnerable groups. These include young children, older adults, pregnant women, and people with compromised immune systems. The only reliable way to destroy Salmonella is through proper cooking, which is why health authorities strongly advise against eating raw eggs.

Inhibited Biotin Absorption

Raw egg whites contain a protein called avidin, which binds tightly to biotin, a crucial B vitamin. Biotin is essential for fat and sugar metabolism, as well as for healthy hair, skin, and nails. The avidin-biotin complex is indigestible, meaning your body cannot absorb the vitamin. While a severe biotin deficiency from this cause is rare and requires consuming a large number of raw eggs daily, it is still a potential risk. The good news is that cooking denatures the avidin, eliminating this binding effect and allowing for normal biotin absorption.

Decreased Protein Bioavailability

Ironically, the very reason many people drink raw egg whites—for the protein—is less effective than they think. Numerous studies have shown that the body absorbs protein far more efficiently from cooked eggs than from raw ones. Cooking denatures the protein, which means it unfolds and becomes more accessible to digestive enzymes. One older study found that the body absorbed only about 50% of the protein from raw eggs, compared to 90% from cooked eggs. This means that by choosing the raw version, you're getting only a fraction of the protein you expect.

The Safer Alternative: Pasteurized Liquid Egg Whites

For those who still prefer the convenience of a quick, drinkable protein, pasteurized liquid egg whites offer a safe and viable alternative. Pasteurization is a heat treatment process that destroys harmful bacteria like Salmonella without cooking the egg whites.

Benefits of Pasteurized Egg Whites

Food Safety: The pasteurization process eliminates the risk of bacterial contamination from Salmonella.
Convenience: Pre-packaged liquid egg whites are easy to use in shakes, smoothies, and other recipes without the hassle of cracking and separating eggs.
High-Quality Protein: You still get a concentrated source of high-quality protein, with 11 grams in just a 1/2 cup serving.
No Avidin Risk: Since the egg whites are heated during pasteurization, the avidin is denatured, allowing for normal biotin absorption.

Raw vs. Cooked Egg Whites: A Comparison

To highlight the clear differences, here is a comparison of raw and cooked egg whites:


Feature	Raw Egg White	Cooked Egg White
Protein Bioavailability	Lower (~50% absorption)	Higher (~90% absorption)
Salmonella Risk	High, especially with unpasteurized eggs	None, if cooked thoroughly
Biotin Absorption	Inhibited by avidin	Normal, as heat denatures avidin
Convenience	Can be quick if used immediately	Requires cooking time and effort
Nutrient Loss	Minimal loss from raw state	Can experience minor loss of some vitamins
Taste/Texture	Slimy, potentially unpleasant	Coagulated, firm, and easily seasoned

Conclusion: The Final Verdict

Is drinking raw egg white good for you? The simple and definitive answer is no, not in the way most people assume. The risks of Salmonella poisoning and reduced nutrient absorption far outweigh the convenience of this practice. While raw egg whites contain high-quality protein, you are getting less protein and risking serious illness. For the safest and most effective protein intake from egg whites, cooking is the superior method. If you absolutely require a liquid, raw version for a shake or recipe, using pasteurized liquid egg whites is the only safe choice. Prioritize food safety and optimal nutrient absorption by choosing cooked or pasteurized eggs over the risky raw variety. For more information on food safety, consult resources like FoodSafety.gov.

How to Maximize Safety and Nutrition with Eggs

To get the most out of your eggs while minimizing risks, follow these best practices:

Always Cook Eggs Thoroughly: Ensure both the yolk and white are firm to kill any potential bacteria. Avoid runny yolks for high-risk individuals.
Choose Pasteurized for Raw Use: When a recipe calls for raw egg (e.g., Caesar dressing, mousse, shakes), use only pasteurized eggs or liquid egg whites.
Properly Store Eggs: Keep eggs refrigerated at or below 40°F (4°C) to prevent bacterial growth.
Handle with Care: Always wash your hands, utensils, and surfaces after contact with raw eggs to prevent cross-contamination.
Don't Wash Shells: Washing eggs can push surface bacteria into the egg through its pores. Retail eggs are already cleaned and sanitized.

Frequently Asked Questions

Yes, you can get sick from drinking raw egg whites due to the risk of Salmonella contamination. This bacteria can cause severe food poisoning with symptoms like vomiting, fever, diarrhea, and stomach cramps.

While egg whites are rich in protein, consuming them raw is less effective for muscle building than consuming them cooked. Your body absorbs significantly less protein from raw egg whites, so you get less of the amino acids needed for muscle synthesis.

Avidin is a protein found in raw egg whites that binds to biotin, a B vitamin essential for metabolism. This binding prevents your body from absorbing biotin. Cooking destroys avidin, eliminating this risk.

Yes, pasteurized liquid egg whites are safe to consume raw. The pasteurization process heats the liquid just enough to kill harmful bacteria like Salmonella without cooking the egg.

Certain groups should strictly avoid raw egg whites, including young children, the elderly, pregnant women, and individuals with weakened immune systems, as they are at higher risk for severe illness from Salmonella.

Cooking egg whites drastically increases protein absorption, with your body absorbing up to 90% of the protein compared to just 50% from raw. It also eliminates the risk of Salmonella and neutralizes avidin, ensuring proper biotin intake.

Biotin is found in the egg yolk, not the white. While pasteurized egg whites do not contain biotin themselves, the pasteurization process deactivates the avidin, which means drinking them won't interfere with biotin absorption from other foods.