Is eating too many raw eggs bad for you? Key risks explained

December 25, 2025 •

4 min read

According to the U.S. Centers for Disease Control and Prevention (CDC), eggs are a common source of food poisoning and consuming them raw or undercooked significantly increases the risk of illness. For decades, popular culture has celebrated the strength-building myth of drinking raw eggs, yet numerous studies reveal significant health drawbacks that make this practice unsafe and nutritionally inefficient.

Quick Summary

Eating too many raw eggs is risky due to potential Salmonella contamination, which can cause severe food poisoning. The body also poorly absorbs protein from uncooked eggs compared to cooked ones, and a protein called avidin can hinder biotin absorption. Vulnerable populations, like children and the elderly, face heightened dangers from this practice.

Key Points

Salmonella Contamination: Raw eggs carry a risk of Salmonella bacteria, which can cause severe food poisoning.
Poor Protein Absorption: The body absorbs only about 50-60% of the protein from raw eggs, compared to over 90% from cooked eggs.
Biotin Interference: A protein in raw egg whites called avidin can inhibit the body's absorption of biotin, a key B-vitamin.
High-Risk Individuals: Children, older adults, pregnant women, and people with compromised immune systems should never consume raw or undercooked eggs due to heightened risk.
Safer Alternatives: Use pasteurized eggs or egg products for recipes that traditionally call for raw eggs, as these have been treated to kill harmful bacteria.

Why eating raw eggs carries significant risks

While some cultures incorporate raw or lightly cooked eggs into certain dishes, and fitness enthusiasts have long championed them, health experts strongly advise against this practice. The risks involved far outweigh any perceived benefits, especially when compared to cooked eggs, which offer superior nutritional and safety profiles. The primary dangers stem from bacterial contamination and impaired nutrient absorption.

The threat of Salmonella contamination

One of the most immediate and serious concerns with raw eggs is contamination by Salmonella bacteria.

How contamination occurs: Salmonella can be present both on the exterior of the eggshell and, more alarmingly, inside the egg itself before the shell is even formed. Hens carrying the bacteria in their reproductive organs can pass it directly into the egg.
Symptoms of infection: Symptoms of salmonellosis, the illness caused by Salmonella infection, typically include fever, diarrhea, abdominal cramps, and vomiting. These usually appear within 6 to 72 hours and can last for several days.
Severe complications: While many people recover without treatment, the infection can become severe or even life-threatening, particularly in high-risk individuals. In rare cases, the bacteria can enter the bloodstream, causing serious conditions like meningitis or osteomyelitis.
Who is most at risk?: Vulnerable groups, including pregnant women, young children under five, older adults (65+), and individuals with weakened immune systems, are more susceptible to severe illness and should never consume raw or undercooked eggs.

Inefficient protein absorption

Contrary to the belief that raw eggs are a more potent source of protein, cooking actually makes the protein more digestible and bioavailable to the body. Research has shown that the human body absorbs significantly more protein from cooked eggs compared to raw eggs.

A study in The Journal of Nutrition found that the body absorbs approximately 91% of the protein from cooked eggs, but only about 51% from raw eggs.
The heating process alters the protein structure, making it easier for digestive enzymes to break down and absorb the nutrients.

Biotin deficiency risk

Raw egg whites contain a protein called avidin, which can bind to biotin (vitamin B7) in the small intestine and prevent its absorption. Biotin is a crucial water-soluble vitamin involved in fat and sugar metabolism, as well as maintaining healthy skin, hair, and nails.

Cooking the egg denatures the avidin, neutralizing its ability to bind to biotin.
While biotin deficiency from raw egg consumption is rare and would require consuming excessive amounts over a long period, it remains a potential risk for those who make it a regular habit.

Raw vs. cooked eggs: a nutritional and safety comparison


Feature	Raw Eggs	Cooked Eggs
Salmonella Risk	High, from both internal and external contamination	Effectively eliminated by proper cooking
Protein Absorption	Inefficient, with approximately 50-60% absorption	Highly efficient, with up to 90% absorption
Biotin Absorption	Inhibited by avidin in raw egg whites	Normal, as avidin is denatured by heat
Nutrient Integrity	Contains minimal, potentially insignificant, differences in some heat-sensitive vitamins	Excellent nutritional profile with highly absorbable protein
Digestive Issues	Can cause gastrointestinal distress for some individuals	Minimal risk, easier to digest for most people
Safety for Vulnerable Groups	Not recommended under any circumstances	Safe when cooked thoroughly

Safe alternatives for consuming raw eggs

If a recipe, such as homemade mayonnaise, Caesar salad dressing, or certain frothy cocktails, requires raw eggs, the safest option is to use pasteurized eggs or egg products. These products have been heated to a temperature sufficient to kill harmful bacteria without cooking the egg.

The Verdict: The Risks Outweigh the Rewards

Ultimately, while the statistical risk of any single raw egg being contaminated is low (some sources estimate 1 in 20,000 in the U.S.), the consequences of a Salmonella infection can be severe. Given the poor protein absorption and risk of biotin inhibition, there are no compelling health benefits to eating raw eggs over cooked ones. Thoroughly cooking eggs is the most effective way to eliminate the risk of foodborne illness and ensure optimal nutritional absorption. Prioritizing food safety, especially for high-risk individuals, makes cooking eggs the undeniably better choice.

Conclusion

While raw eggs offer a similar nutritional profile to cooked eggs, consuming too many raw eggs is bad for you primarily due to the risk of Salmonella poisoning, poor protein digestion, and potential interference with biotin absorption. The risks, though sometimes statistically low, are not worth the potential consequences, especially for children, the elderly, pregnant individuals, and those with compromised immune systems. By opting for properly cooked or pasteurized eggs, you can enjoy all the nutritional benefits eggs offer without gambling with your health.

Frequently Asked Questions

If you are healthy, a small exposure might not cause illness, but there is always a risk of food poisoning from Salmonella. Symptoms can include diarrhea, fever, and vomiting, and may appear anywhere from 6 hours to 6 days after consumption.

No. While some believe these eggs are safer, the risk of Salmonella contamination is not eliminated. A hen can carry the bacteria regardless of its living conditions, and it can be present inside a perfectly clean, uncracked egg.

This is a myth. While alcohol can kill bacteria, the concentration and contact time required are too inconsistent in a cocktail to guarantee safety. The risk of Salmonella remains high and is not worth taking.

Pasteurized eggs are in-shell eggs that have been heated to a temperature high enough to destroy potential Salmonella bacteria without cooking the egg. They are the safest choice for any recipe requiring raw eggs.

While cooking may cause a small reduction in some heat-sensitive nutrients, the difference is minimal and often insignificant. The increased absorbability of protein and biotin in cooked eggs makes them a more nutritionally efficient choice overall.

Runny yolks mean the egg has not been cooked thoroughly, leaving a risk of Salmonella contamination. Food safety experts recommend cooking eggs until both the white and the yolk are firm to ensure any bacteria are killed.

High-risk groups include pregnant women, young children, older adults, and individuals with compromised immune systems. These individuals are most vulnerable to severe illness and complications from Salmonella infection.