Is it safe to drink raw eggs like Rocky?

October 8, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA), approximately 79,000 people develop a foodborne illness from eggs contaminated with Salmonella each year. The iconic image of Rocky Balboa chugging raw eggs to boost his athletic performance is pure Hollywood bravado, but the practice of consuming unpasteurized raw eggs is fraught with significant health risks.

Quick Summary

This article explores the health risks associated with drinking raw eggs, focusing on the danger of Salmonella contamination and impaired nutrient absorption. It contrasts the myth of raw egg superiority with the proven benefits of cooked eggs, offering a safer, more nutritious approach to protein consumption.

Key Points

Salmonella Risk: Drinking unpasteurized raw eggs carries a significant risk of Salmonella food poisoning, which can cause severe illness and is particularly dangerous for vulnerable populations.
Poor Protein Absorption: Protein from raw eggs is only about 50% absorbed by the body, compared to over 90% from cooked eggs, making the cooked version a more efficient protein source.
Biotin Deficiency: Raw egg whites contain avidin, a protein that can bind to biotin (vitamin B7), interfering with its absorption by the body.
Pasteurized Eggs are Safer: For recipes requiring raw eggs, use pasteurized eggs or liquid egg products, which have been heat-treated to kill bacteria.
Cooking is Key: Cooking eggs thoroughly kills harmful bacteria like Salmonella, making them completely safe for consumption and improving nutrient absorption.

The Dangerous Myth Behind Drinking Raw Eggs

For decades, the scene in the movie Rocky has popularized the idea that drinking raw eggs is a shortcut to power and fitness. In reality, this practice is medically ill-advised due to several documented health risks, with Salmonella poisoning being the most immediate and serious threat. While many people believe raw eggs offer a superior nutritional profile, the science demonstrates that cooking eggs actually increases their benefits while neutralizing potential dangers.

The Major Risks: Salmonella Contamination and Food Poisoning

The primary hazard of consuming raw eggs is exposure to Salmonella bacteria, which can be present on the outside of an eggshell or, in some cases, inside the egg itself before the shell is even formed. This can lead to a foodborne illness called salmonellosis, which causes symptoms like diarrhea, fever, abdominal cramps, and vomiting. While most healthy individuals recover within a week, the infection can be severe or even life-threatening for high-risk populations, including young children, the elderly, pregnant women, and those with compromised immune systems. The Centers for Disease Control and Prevention (CDC) warns against consuming raw or undercooked eggs precisely for this reason.

Nutrient Absorption: A Surprising Drawback

Contrary to popular belief, your body does not absorb protein from raw eggs as efficiently as it does from cooked ones. Studies have shown that the human body absorbs approximately 90% of the protein from a cooked egg, but only about 50% from a raw one. This is because the cooking process denatures the protein, unwinding its structure and making it more accessible to digestive enzymes. Therefore, in the quest for maximum protein, cooking your eggs is the more effective strategy.

Raw egg whites also contain a protein called avidin, which binds to biotin, a B-vitamin essential for metabolism and cell growth. This binding action prevents the body from absorbing the biotin present in the egg yolk. While a biotin deficiency is rare and would require consuming a large number of raw eggs daily over a long period, it is an unnecessary risk that is completely eliminated by cooking.

Safer Alternatives and Proper Preparation

For those who want to use eggs in recipes that call for a raw or lightly cooked component, such as Caesar dressing, homemade mayonnaise, or certain cocktails, there are safer methods. The most reliable option is to use pasteurized eggs or liquid egg products, which have been heat-treated to kill any bacteria without cooking the egg. Always follow proper food safety guidelines when handling eggs, including washing your hands, cleaning surfaces, and refrigerating eggs at 40°F or colder.

Raw vs. Cooked Egg: A Comparison


Feature	Raw Eggs (Unpasteurized)	Cooked Eggs (Scrambled, Boiled, etc.)
Bacterial Risk	High, risk of Salmonella infection	Negligible, harmful bacteria are killed by heat
Protein Absorption	Inefficient, approximately 50% absorbed	High, approximately 90% absorbed
Biotin Absorption	Inhibited by avidin in raw egg white	Optimal, avidin is denatured by heat
Nutritional Profile	Contains all vitamins and minerals, but with absorption issues	Contains all vitamins and minerals, with higher absorption rates
Digestion	Can be harder to digest for some people	Easier to digest as protein structure is altered

How to Prepare Eggs Safely

Buy and Store Wisely: Purchase refrigerated eggs with clean, uncracked shells and store them in their original carton in the coldest part of your refrigerator, not the door.
Use Pasteurized Products: For recipes requiring raw eggs, use pasteurized eggs or egg products to eliminate the risk of Salmonella.
Cook Thoroughly: Heat eggs until the yolks and whites are firm, and cook any dishes containing eggs to an internal temperature of at least 160°F (71°C).
Practice Good Hygiene: Wash your hands, utensils, and countertops with hot, soapy water after handling raw eggs.
Prompt Refrigeration: Refrigerate any leftover cooked egg dishes within two hours of cooking.

Conclusion

While the movie image of drinking raw eggs is a classic, it's a practice that's best left on the big screen. The risks of bacterial contamination and less efficient nutrient absorption far outweigh any perceived benefits. For bodybuilders, fitness enthusiasts, or anyone simply looking for a protein boost, a cooked egg is the safer and more nutritionally sound choice. Whether scrambled, poached, or boiled, a cooked egg provides a powerhouse of nutrients without the gamble of a foodborne illness. So, embrace the science of food safety and leave the raw egg chugging to the fictional characters. You can still honor the spirit of the iconic movie scene by taking on a challenge, just do it without the potential for an unwelcome trip to the emergency room.

For more information on egg safety, visit the official FoodSafety.gov website.

Frequently Asked Questions

Yes, drinking raw, unpasteurized eggs poses a risk of contracting salmonellosis, a foodborne illness caused by Salmonella bacteria, which can lead to fever, cramps, and diarrhea.

While raw eggs contain nutrients, cooking them improves protein absorption and eliminates the antinutrient avidin, which would otherwise hinder the absorption of biotin.

Research indicates that your body can absorb up to 90% of the protein from cooked eggs, while protein absorption from raw eggs is significantly lower, at only about 50%.

No, you should not use unpasteurized raw eggs in dishes like homemade mayonnaise or dressings. Instead, use pasteurized eggs or egg products to eliminate the risk of Salmonella.

High-risk groups for severe illness from Salmonella infection include infants, young children, older adults, pregnant women, and individuals with weakened immune systems.

Yes, cracking an egg against a surface can push bacteria present on the shell into the edible contents of the egg, increasing the risk of contamination.

For absolute safety, do not consume unpasteurized raw eggs. The safest way to replicate the practice for recipes is by using commercially pasteurized eggs, which have been treated to destroy pathogens.