Is Drinking Raw Eggs Good for Your Body? The Surprising Health Risks Explained

November 22, 2025 •

4 min read

According to the FDA, consuming raw, unpasteurized eggs can expose you to harmful bacteria, like Salmonella, which can cause serious foodborne illness. Given these risks, is drinking raw eggs good for your body, or is it a dangerous myth passed down from previous generations?

Quick Summary

The practice of consuming raw eggs carries significant health risks, including potential Salmonella infection and impaired nutrient absorption. Cooking eggs eliminates harmful bacteria and makes protein more digestible, offering a safer and more effective way to benefit from their nutrients.

Key Points

Risk of Salmonella: Raw, unpasteurized eggs can contain Salmonella bacteria, which may cause severe food poisoning, particularly in vulnerable populations.
Reduced Protein Absorption: Studies show that protein from cooked eggs is absorbed much more efficiently by the body than protein from raw eggs.
Biotin Interference: The protein avidin in raw egg whites binds to biotin, a vital B-vitamin, hindering its absorption. Cooking denatures avidin, eliminating this issue.
Cooking is Safer: Thoroughly cooking eggs is the most effective way to eliminate the risk of bacterial contamination, ensuring a safe and nutritious meal.
Pasteurized Alternatives: For recipes requiring raw eggs, pasteurized eggs are a safer alternative that has been treated to destroy harmful bacteria.
Nutrient Absorption: While raw and cooked eggs have similar nutrient profiles, cooking improves the bioavailability of protein and biotin, making cooked eggs nutritionally superior in these aspects.

The Primary Danger: Salmonella Contamination

The most serious and immediate threat from consuming raw eggs is the risk of Salmonella infection. Salmonella is a type of bacteria that is a leading cause of food poisoning. It can be present on both the outside and inside of an egg, even if the shell appears clean and uncracked. Contamination can occur during the egg formation within the hen or from contamination on the shell after it has been laid. When an egg is consumed raw or undercooked, this bacteria is not killed by heat, allowing it to enter the digestive system and cause illness.

Symptoms of Salmonella food poisoning typically include:

Diarrhea
Fever
Stomach cramps
Vomiting

While most individuals recover within a week, the infection can be more severe and even life-threatening for certain high-risk groups. These include young children, older adults, pregnant women, and individuals with compromised immune systems. For these vulnerable populations, any consumption of untreated raw eggs should be strictly avoided.

Are Raw Eggs Really More Nutritious?

A popular misconception, often fueled by media and folklore, is that consuming raw eggs provides a superior nutritional boost. The truth, however, is that while raw eggs contain all the same nutrients as cooked eggs, the body's ability to absorb them is actually hindered. Cooking does not significantly diminish the nutritional value of eggs; in many cases, it makes the nutrients more bioavailable, meaning the body can utilize them more effectively.

Reduced Protein Absorption

Eggs are celebrated as a high-quality protein source, containing all nine essential amino acids. However, cooking significantly improves the body's ability to absorb this protein. A study comparing protein absorption from cooked and raw eggs found that the body absorbed 90% of the protein from cooked eggs, but only 50% from raw eggs. The heat from cooking denatures the protein structure, making it easier for digestive enzymes to break down. This means that for anyone seeking to maximize their protein intake, particularly athletes or bodybuilders, cooked eggs are the far more effective choice.

Impaired Biotin Bioavailability

Raw egg whites contain a protein called avidin, which binds tightly to biotin, a water-soluble B-vitamin essential for metabolism. This binding action prevents the body from absorbing biotin in the small intestine. Cooking eggs neutralizes the avidin, eliminating this interference and allowing for proper biotin absorption. While it's unlikely that consuming raw eggs in moderation would cause a significant biotin deficiency, regular or high-volume consumption could pose a risk.

Cooked vs. Raw Eggs: A Comparison Table


Feature	Raw Eggs	Cooked Eggs
Food Safety Risk	High (Salmonella contamination is a serious risk).	Very Low (Proper cooking eliminates bacteria).
Protein Absorption	Low (Only ~50% absorbed by the body).	High (~90% absorbed, more bioavailable).
Biotin Bioavailability	Reduced (Avidin in raw whites binds to biotin).	High (Heat neutralizes avidin).
Digestibility	Lower (Proteins are harder for the body to break down).	Higher (Denatured proteins are easier to digest).
Nutrient Content	Comparable, though some heat-sensitive vitamins are slightly higher.	Comparable, with most nutrients retained during cooking.

How to Minimize Risk if You Consume Raw Eggs

For those who insist on consuming eggs in their raw or undercooked state, there are measures to reduce the risk, though they do not eliminate it entirely:

Use Pasteurized Eggs: For recipes requiring raw eggs, such as homemade mayonnaise or certain sauces, use in-shell pasteurized eggs or pasteurized egg products. Pasteurization involves a heating process that kills bacteria without cooking the egg.
Buy Refrigerated Eggs: Always purchase eggs from a refrigerated section and store them promptly in your own refrigerator at or below 40°F (4°C).
Discard Damaged Eggs: Do not buy or use eggs that are cracked or dirty. Bacteria can enter through these small cracks.
Practice Excellent Hygiene: Wash your hands, utensils, and all surfaces with hot, soapy water before and after handling raw eggs to prevent cross-contamination.

The Bottom Line: Why Cooked is Best

Considering the compelling evidence, the best course of action is to cook your eggs thoroughly. From a nutritional standpoint, the marginal potential for a slightly higher level of certain vitamins in raw eggs is far outweighed by the increased protein absorption and full biotin bioavailability offered by cooked eggs. The health risks associated with Salmonella contamination are a very real and serious concern that can be completely eliminated with proper cooking. There is no proven health benefit to consuming raw eggs that cannot be obtained more safely and effectively by consuming cooked eggs. Any claims of superior health benefits are not supported by scientific fact and are often based on outdated or anecdotal beliefs.

Conclusion: Prioritize Safety Over Myth

While the image of drinking raw eggs may evoke a certain rugged, old-school health regimen, the modern understanding of food safety and nutrition tells a different story. The risks of Salmonella poisoning and impaired nutrient absorption are real and avoidable. For anyone seeking to get the most nutritional value from eggs, the most sensible path is to cook them. Choosing a variety of cooked egg preparations, from scrambled to poached, allows for safe and delicious enjoyment of this nutrient-dense food without compromising your health. Always prioritize safety and science over folklore when it comes to your diet. For additional information on food safety, consult authoritative resources like the Centers for Disease Control and Prevention.

Frequently Asked Questions

Eating raw eggs is risky because they may contain Salmonella, a bacteria that can cause food poisoning with symptoms like diarrhea, cramps, fever, and vomiting.

No, cooked eggs have a similar amount of protein to raw eggs, but the protein in cooked eggs is more bioavailable, meaning your body can absorb and use it more efficiently than protein from raw eggs.

Avidin is a protein found in raw egg whites that binds to biotin (Vitamin B7), preventing its absorption. Cooking eggs neutralizes avidin, which prevents it from interfering with biotin uptake.

Yes, even with a strong immune system, you can still become ill from Salmonella infection. While the symptoms might be less severe than in a high-risk individual, they are still unpleasant and avoidable by cooking eggs.

Vulnerable populations, including pregnant women, young children, the elderly, and individuals with compromised immune systems, should completely avoid raw or undercooked eggs.

Yes, pasteurized eggs have been treated to destroy Salmonella bacteria and are considered safe to use in recipes that call for raw eggs.

No, washing the eggshell does not guarantee safety. Salmonella can contaminate the inside of the egg even before the shell is formed, and washing can sometimes push bacteria further into the shell.

The belief that raw eggs are better for muscle building is a myth. Cooked eggs offer more bioavailable protein, meaning your body can absorb and utilize the protein more effectively to build muscle.