Is it good to drink raw egg and milk together in the morning?

October 23, 2025 •

5 min read

According to the CDC, eggs are a common source of Salmonella infections, a foodborne illness that can cause fever, diarrhea, and cramps. Because of this risk, drinking a raw egg with milk, or any other liquid, is not recommended and offers no significant nutritional advantage over cooked eggs. This practice, popularized in older athletic and fitness circles, is based on an outdated understanding of nutrition and presents a needless danger to one's health.

Quick Summary

This article debunks the myth of drinking raw egg and milk together. It highlights the serious risks associated with raw egg consumption, including salmonella contamination and reduced protein and vitamin absorption. The piece compares the bioavailability and safety of raw versus cooked eggs, concluding that cooking is the healthier and safer option for your morning meal.

Key Points

High Salmonella Risk: Raw eggs can be contaminated with Salmonella bacteria, which can cause severe food poisoning, especially in vulnerable groups like children, the elderly, and pregnant women.
Reduced Protein Absorption: Cooking eggs significantly improves protein digestibility, with the body absorbing over 90% of protein from cooked eggs compared to only about 50% from raw eggs.
Biotin Deficiency Threat: Raw egg whites contain avidin, a protein that binds to and prevents the absorption of biotin, a B vitamin essential for metabolism.
No Special Benefits from Combining: Drinking raw egg with milk offers no unique nutritional advantages over consuming them cooked or separately; the risks simply outweigh any perceived gain.
Pasteurized Eggs are Safer: For recipes requiring raw eggs, only use pasteurized eggs to eliminate the risk of Salmonella contamination.
Proper Cooking is Key: The safest and most effective way to consume eggs is to cook them thoroughly, which kills harmful bacteria and maximizes nutrient absorption.

The Risks of Consuming Raw Eggs

Many people have been led to believe that raw eggs offer superior health benefits, particularly for muscle building and energy. However, this is a dangerous myth that overlooks significant health risks. The primary concern with raw eggs is contamination with harmful bacteria, most notably Salmonella.

Salmonella Poisoning

Salmonella is a bacterium that can be present inside or on the surface of raw or undercooked eggs. The contamination can occur in two ways: vertically, from an infected hen's reproductive tract before the shell is even formed, or horizontally, from a chicken's feces and environment after it has been laid. Symptoms of salmonellosis, the illness caused by this bacteria, can range from stomach cramps and diarrhea to vomiting and fever, typically appearing 6 to 6 days after consumption. In severe cases, especially for vulnerable populations such as young children, the elderly, pregnant women, and those with weakened immune systems, the infection can be life-threatening. Cooking eggs thoroughly is the only reliable way to kill Salmonella.

Impaired Nutrient Absorption

Beyond the risk of bacterial infection, raw eggs are less nutritionally beneficial than cooked eggs because of certain compounds that impede nutrient uptake.

Protein Absorption: A key reason for consuming eggs is their high-quality protein, which contains all nine essential amino acids. Yet, studies have shown that the body absorbs significantly less protein from raw eggs compared to cooked ones. Cooking denatures the egg's protein, making it easier for the body's digestive enzymes to break down and absorb. One study found that 90% of protein from cooked eggs was absorbed, versus only 50% from raw eggs.
Biotin Interference: Raw egg whites contain a protein called avidin, which binds to biotin (Vitamin B7) and prevents its absorption in the small intestine. While it would take a very large, consistent intake of raw eggs to cause a serious deficiency, cooking the egg denatures the avidin, eliminating this issue entirely. Biotin is crucial for producing fatty acids and glucose, highlighting the importance of proper preparation.

The Role of Milk and the Combined Effect

Milk is an excellent source of protein, calcium, and other essential nutrients, but adding a raw egg to it does not magically enhance its benefits. In fact, combining a raw egg with milk can create a more potent vehicle for bacteria and may exacerbate digestive issues. The myth that combining these two raw ingredients leads to superior muscle gain is unfounded; the risks of food poisoning and poor nutrient absorption far outweigh any perceived benefits.

Safer, More Effective Alternatives

Instead of taking a risk on raw eggs, there are multiple safe ways to enjoy the nutritional power of eggs and milk in the morning. A simple cooked egg and a glass of milk provide all the same nutrients, but with higher protein bioavailability and none of the bacterial risk.

Here are some alternative morning routine suggestions:

A Scrambled Egg with a Glass of Milk: Simple, safe, and delicious. You still get a complete protein meal with calcium, Vitamin D, and other vital nutrients.
A Healthy Omelette: Combine chopped vegetables like spinach and bell peppers with your cooked eggs and enjoy a glass of milk on the side. This boosts your vitamin and fiber intake.
A Protein-Rich Smoothie (Using Pasteurized Ingredients): For those who prefer a liquid meal, make a smoothie with milk, fruit, and a pasteurized liquid egg product or high-quality protein powder. This eliminates the bacterial risk associated with using unpasteurized raw eggs.

Raw vs. Cooked Eggs: A Comparison

To make an informed decision about your dietary choices, it is important to understand the key differences between consuming eggs raw versus cooked.


Feature	Raw Eggs	Cooked Eggs
Food Safety Risk	High - Significant risk of Salmonella contamination.	Very Low - Harmful bacteria are killed by proper heat.
Protein Digestion	Reduced - Only about 50% of the protein is absorbed.	Enhanced - Up to 90% or more of the protein is absorbed.
Nutrient Bioavailability	Reduced - Avidin in raw whites binds to biotin, hindering its absorption.	Enhanced - Heat denatures avidin, allowing for full biotin absorption.
Vitamin Loss	Minimal - Heat-sensitive vitamins (A, D, certain antioxidants) are preserved.	Slight - Some heat-sensitive vitamins are slightly reduced, but overall content is still very high.
Flavor and Texture	Mild/Bland - Slimy texture is often disliked.	Varied and Palatable - Cooking can enhance flavor and provide a firm texture.
Oxidized Cholesterol	None	Minimal - High heat for prolonged periods can cause some cholesterol oxidation, but it is not linked to increased heart disease risk in healthy individuals.

How to Ensure Safe Egg Consumption

For those who still wish to consume raw or lightly cooked eggs, understanding the necessary precautions is crucial.

Use Pasteurized Eggs

Pasteurized in-shell eggs have been heat-treated to destroy Salmonella without cooking the egg. These are the only safe option if you plan to use raw eggs in any preparation, such as homemade mayonnaise or certain smoothies. They are clearly labeled as pasteurized and can be found in some supermarkets.

Follow Proper Handling Rules

Buy Refrigerated Eggs: Always purchase eggs that have been kept in refrigerated sections of the store.
Check for Cracks: Never buy or use eggs that are cracked or dirty, as this can allow bacteria to enter.
Store Properly: Keep eggs refrigerated at 40°F (4°C) or colder in their original carton.
Wash Surfaces: Thoroughly wash hands, utensils, and countertops with hot, soapy water after handling raw eggs to prevent cross-contamination.

Conclusion

While the concept of drinking a raw egg and milk together may have historical roots, modern nutritional science and food safety protocols demonstrate that this practice is both dangerous and less effective than consuming cooked eggs. The significant risk of contracting a Salmonella infection combined with the reduced absorption of protein and biotin makes it a poor choice for a healthy morning routine. The optimal way to reap the benefits of eggs and milk is to cook the eggs thoroughly and enjoy them alongside or mixed with milk in a cooked dish. This simple and safe approach ensures you receive the maximum nutritional value without compromising your health.

Sources

[Centers for Disease Control and Prevention. (2024, March 5). Salmonella and Eggs. FoodSafety.gov. https://www.foodsafety.gov/blog/salmonella-and-eggs] [WebMD. (2025, January 22). Raw Eggs: Are There Health Benefits?. https://www.webmd.com/diet/health-benefits-raw-eggs] [Healthline. (2021, July 19). Is It Safe to Eat Raw Eggs?. https://www.healthline.com/nutrition/eating-raw-eggs]

Frequently Asked Questions

No, it is not safe. The practice carries a high risk of salmonella food poisoning. While raw eggs contain protein, a large portion of this protein is poorly absorbed by the body compared to cooked eggs, making the combination ineffective and risky for building muscle.

Yes. While bacteria can enter through cracks, eggs can also be contaminated with salmonella internally during formation inside an infected hen. This means even a clean, uncracked egg can harbor the bacteria.

No, milk does not destroy salmonella bacteria. The bacteria can only be effectively killed by proper cooking at a high enough temperature. Combining raw egg with milk does nothing to mitigate the food safety risk.

Avidin is a protein found in raw egg whites that binds to biotin, a B vitamin. This binding prevents your body from absorbing biotin. Cooking an egg, however, denatures avidin and prevents this interference.

Yes, using pasteurized in-shell eggs or liquid egg products is the safe alternative if you want to consume raw egg in a morning smoothie. Pasteurization involves heat-treating the eggs to kill bacteria while leaving them in a raw state.

Raw eggs do contain antioxidants, but cooking them reduces these levels only slightly. Eggs are still a very rich source of antioxidants even after being cooked, and the benefits of cooking (like killing bacteria) far outweigh the minimal loss of these compounds.

The safest and most nutritious ways include cooking the eggs thoroughly, such as scrambling, boiling, or poaching them, and enjoying them with a glass of milk. This ensures maximum nutrient absorption and eliminates the risk of bacterial infection.