Is it good to mix egg with milk to drink? Separating Myth from Reality

November 12, 2025 •

4 min read

Many people have long sworn by the muscle-building power of egg and milk drinks, but mixing raw eggs and milk poses significant health risks. Understanding the difference between safe preparation and dangerous shortcuts is critical when evaluating if it is good to mix egg with milk to drink.

Quick Summary

This article explores the nutritional advantages of combining eggs and milk, highlighting the severe dangers associated with consuming raw eggs due to salmonella risk. It details safe preparation methods and provides a clear comparison to help you make informed, health-conscious choices.

Key Points

Safety First: Never drink raw eggs mixed with milk due to the severe risk of Salmonella contamination.
Cook Your Eggs: All the nutritional benefits can be gained safely by cooking the egg before blending it with milk.
Nutritional Powerhouse: The combination of cooked eggs and milk provides high-quality protein, calcium, and essential vitamins.
Digestibility Matters: Cooked egg protein is more easily absorbed by the body than raw protein.
Salmonella is Real: The CDC warns against consuming raw or undercooked eggs, and for good reason, as it can cause serious illness.
Avoid the Myth: The old-school bodybuilder shortcut of a raw egg drink is not a practice based on modern food safety standards.

The Allure and Dangers of Mixing Egg and Milk

For decades, a raw egg mixed into milk has been touted as a shortcut to gains in muscle and a boost of energy. Athletes and bodybuilders, inspired by classic film scenes and old-school nutritional advice, have adopted this practice. The combination is undeniably a powerhouse of nutrients, bringing together the complete protein of eggs with the calcium and vitamins found in milk. However, this method completely overlooks a critical modern food safety standard: the serious risk of bacterial contamination.

Raw, unpasteurized eggs can harbor a dangerous bacteria called Salmonella. Consuming contaminated raw eggs can lead to salmonellosis, a severe illness with symptoms including fever, abdominal cramps, and diarrhea. This risk outweighs any perceived convenience of a raw egg concoction. Fortunately, with proper cooking, all the nutritional benefits of an egg-milk mixture can be achieved without any of the risks.

The Nutritional Punch: What's in an Egg-Milk Drink?

Individually, eggs and milk are nutritional stars. When combined safely, they create a potent and beneficial drink. Eggs are one of the most bioavailable protein sources, meaning your body can easily absorb and utilize their protein. They are also rich in vitamins B12, D, and choline, which are vital for nerve function and brain health. Milk adds a substantial dose of calcium for bone health, potassium, and vitamin D.

Key Benefits of a Cooked Egg-Milk Drink:

High-Quality Protein: Together, they provide a complete amino acid profile, essential for muscle repair and growth.
Bone Health: The combination of calcium and vitamin D from both ingredients supports strong bones and prevents osteoporosis.
Energy Boost: The healthy fats and protein offer a sustained energy release, making it a great post-workout recovery drink or breakfast meal.
Weight Management: The high protein content promotes satiety, which can help control appetite and support weight management goals.

The Hazards of Raw Egg Consumption

The primary danger associated with drinking raw eggs is the risk of Salmonella infection. While the probability may seem low, the consequences are severe, and there is simply no way to guarantee a raw egg is free of bacteria. The U.S. Centers for Disease Control and Prevention (CDC) strongly advises against consuming raw or undercooked eggs due to this risk. Read more about food safety on the CDC website.

Other Risks Associated with Raw Eggs:

Avidin-Biotin Interaction: Raw egg whites contain avidin, a protein that can bind to biotin (Vitamin B7). While cooking neutralizes avidin, consuming raw egg whites can, in rare cases, lead to a biotin deficiency over time.
Poor Digestibility: The protein in raw egg whites is not as easily digested by the body as cooked egg white protein. This means you absorb fewer nutrients when consuming eggs raw.

Raw vs. Cooked Egg in Milk: A Side-by-Side Comparison


Feature	Raw Egg in Milk	Cooked Egg in Milk	Safe and Beneficial?
Preparation	Mix directly, no heating.	Cook egg, then blend with milk.	Yes (Cooked) / No (Raw)
Safety Risk	High risk of Salmonella.	Extremely low risk.	Yes (Cooked) / No (Raw)
Nutrient Absorption	Poorer protein absorption from raw white.	High bioavailability of protein.	Yes (Cooked) / No (Raw)
Taste/Texture	Can be unappetizing.	Smooth, creamy texture, no 'raw' taste.	Subjective (Cooked better for most)
Time Efficiency	Faster to prepare initially.	Takes a few extra minutes to cook.	No (Raw) / Yes (Cooked)

How to Safely Prepare a Nutritious Egg-Milk Smoothie

Enjoy all the benefits with none of the risk by cooking your eggs first. The result is a richer, creamier, and most importantly, safer drink.

Here's a simple, safe recipe:

Scramble a single egg in a pan over medium heat until fully cooked. Let it cool slightly.
Combine ingredients: Add the cooked egg, one cup of milk (dairy or plant-based), a banana for sweetness and potassium, and a spoonful of honey or maple syrup to a blender.
Add your extras: For a flavor boost, consider adding a pinch of cinnamon, a handful of spinach for extra nutrients, or a scoop of peanut butter for more protein and healthy fats.
Blend until smooth: Blend all ingredients until you reach your desired consistency.
Enjoy immediately: Pour into a glass and enjoy your safe, nutritious, and delicious drink.

Conclusion: Prioritize Safety for Maximum Benefit

Ultimately, the question of "is it good to mix egg with milk to drink?" has a nuanced answer. From a purely nutritional standpoint, the combination is excellent. However, when factoring in food safety, the practice of consuming raw eggs and milk is unequivocally a bad idea. Any perceived benefit of saving a few minutes in preparation is not worth the serious risk of contracting a foodborne illness like salmonellosis. By simply taking the extra step to cook the egg, you unlock all the nutritional potential of this powerful duo in a format that is both delicious and safe for consumption.

Prioritize your health and make informed choices. The classic bodybuilder myth of the raw egg shot should be left in the past. Your body will thank you for it.

Frequently Asked Questions

Yes, absolutely. Raw eggs can contain Salmonella bacteria, which can cause food poisoning with severe symptoms like fever, diarrhea, and cramps. There is no way to guarantee a raw egg is safe, so it is best to avoid consuming them.

No, freshness does not guarantee safety from Salmonella. The bacteria can be present inside a perfectly clean, fresh-looking egg. The only way to eliminate the risk is to cook the egg thoroughly.

A cooked egg and milk smoothie is a protein-packed, nutritious drink that supports muscle growth, provides sustained energy, and aids in bone health due to its high calcium and vitamin D content. Cooking the egg makes it safe and easier to digest.

Yes, a drink made with cooked eggs and milk can help build muscle. The high-quality, complete protein from the eggs, combined with the protein and nutrients in milk, provides an excellent source of fuel for muscle repair and growth after a workout.

No, pasteurized milk only removes bacteria from the milk itself. It does not sanitize the raw egg. The Salmonella bacteria risk is from the egg, and it will still be present regardless of the type of milk you use.

The safest and most effective way is to fully cook the egg (scrambled or hard-boiled) before blending it with milk and other ingredients like fruits or flavorings. This eliminates the risk of bacterial contamination completely.

If you have an egg or milk allergy, consuming a drink containing these ingredients could trigger an allergic reaction. Symptoms can range from hives and swelling to more severe reactions like anaphylaxis. It is critical to avoid if you have a known allergy.