Is it safe to eat raw eggs in smoothies? Here's the truth about Salmonella

January 12, 2026 •

4 min read

Approximately one in 20,000 eggs in the U.S. is contaminated with Salmonella, a bacteria that can cause serious illness. This statistic highlights the significant food safety risk that comes with the practice of consuming raw eggs in smoothies, despite its popularity as a quick protein boost.

Quick Summary

Adding raw eggs to smoothies carries a real risk of foodborne illness from Salmonella contamination. Alternatives like pasteurized eggs, pasteurized liquid egg whites, or other protein sources are safer, more digestible options.

Key Points

Salmonella Risk: Raw, unpasteurized eggs can contain Salmonella bacteria, posing a significant risk of foodborne illness, which can be severe, particularly for vulnerable individuals.
Incomplete Protein Absorption: Protein from raw eggs is not absorbed as efficiently by the body as protein from cooked eggs due to enzyme inhibitors.
Biotin Binding: The avidin protein in raw egg whites can bind to biotin, a B vitamin, and hinder its absorption, though large amounts are needed for deficiency.
Pasteurization is the Key: Using pasteurized eggs or liquid egg products eliminates the risk of Salmonella contamination, making them safe for raw consumption in smoothies.
Alternative Protein Sources: For those who prefer to avoid eggs entirely, alternatives like protein powder, Greek yogurt, or nut butters are excellent and safe sources of protein.
Safety Precautions: Always handle raw eggs with care, clean surfaces, and consider who will be consuming the product, as some groups are at higher risk for illness.

Understanding the Risk of Salmonella

For decades, adding raw eggs to health shakes was a common practice, particularly among bodybuilders looking to increase their protein intake. However, modern food safety standards and an increased understanding of bacterial contamination have made this habit obsolete and inadvisable. The primary danger associated with eating raw eggs is the potential for Salmonella infection.

Salmonella can contaminate eggs in two ways: either from bacteria present within the hen before the shell is formed, or from contamination on the outside of the shell. While many commercial eggs are washed, this process does not guarantee the elimination of internal contamination. Symptoms of salmonellosis, the illness caused by this bacteria, typically include fever, stomach cramps, vomiting, and diarrhea, appearing anywhere from 6 hours to 6 days after exposure and lasting up to 7 days. While most healthy individuals recover, severe cases can lead to hospitalization or even death, particularly among vulnerable populations such as young children, older adults, and pregnant or immunocompromised individuals.

Health and Nutritional Concerns

Beyond the serious risk of bacterial infection, there are other reasons why raw eggs are not the optimal choice for a smoothie. The nutritional benefits people seek might not be fully realized when the eggs are consumed raw.

Incomplete Protein Absorption

Cooking eggs not only kills potential pathogens but also improves the digestibility of their protein. One study cited by Healthline compared protein absorption in cooked versus raw eggs and found that cooked eggs offered significantly higher absorption rates. Raw eggs contain inhibitors that can interfere with protein-digesting enzymes. For someone adding eggs to a smoothie specifically for protein, this means they may not be getting the full nutritional value they expect.

Biotin Interference

Raw egg whites contain a protein called avidin. Avidin binds to biotin, a water-soluble B vitamin, and prevents its absorption in the small intestine. While it would take a large, consistent intake of raw eggs to cause a biotin deficiency, it is still an unnecessary nutritional setback. Fortunately, heat denatures avidin, so cooking the egg eliminates this issue entirely.

Safer Alternatives and Practices

For those who still want to use eggs to boost their smoothie's nutrition, there are safe alternatives that provide the same benefits without the risk. For those who prefer to avoid eggs entirely, a variety of other protein-rich ingredients can be used.

Pasteurized Eggs: Look for eggs or egg products that have been pasteurized in the shell. This process uses heat to kill bacteria without significantly altering the egg's taste or nutritional profile. They are perfectly safe for raw consumption.
Pasteurized Liquid Egg Whites: Available in cartons in the refrigerated section of most grocery stores, these are a convenient and safe option for adding pure protein.
Protein Powder: High-quality whey, casein, or plant-based protein powders are widely available and are specifically designed to be added to shakes and smoothies. They offer a simple, safe, and effective way to increase protein intake.
Yogurt or Kefir: Greek yogurt or kefir can add a creamy texture and a significant protein boost, along with the benefits of probiotics.
Nut Butters: Peanut butter, almond butter, or cashew butter are excellent sources of healthy fats and protein, adding richness and flavor.

Comparison: Raw vs. Pasteurized Eggs in Smoothies


Feature	Raw (Unpasteurized) Eggs	Pasteurized Eggs/Egg Products
Bacterial Risk	Significant risk of Salmonella contamination.	Risk of Salmonella is eliminated or drastically reduced.
Protein Absorption	Potentially lower absorption due to enzyme inhibitors.	Better protein absorption, similar to cooked eggs.
Biotin Absorption	May be hindered by the presence of avidin in the whites.	Avidin is denatured by heat, so biotin absorption is unaffected.
Convenience	Requires breaking fresh eggs, potentially messy.	Pasteurized liquid eggs are ready to pour; pasteurized shells are like regular eggs.
Flavor	Can add a slightly different, potentially 'egg-y' taste to smoothies.	Neutral taste, does not alter the flavor profile of the smoothie.

Making the Safe Choice

Ultimately, adding raw eggs to a smoothie is an unnecessary risk. The potential benefits are outweighed by the danger of foodborne illness and potential nutrient absorption issues. While the risk of Salmonella in any single egg is statistically low, the consequences of contamination can be severe, especially for those in high-risk groups. For a truly safe and nutritious smoothie, the best practice is to opt for pasteurized egg products or one of the many other safe, high-protein alternatives. Your health is not worth the gamble. Consult trusted food safety authorities like FoodSafety.gov for more information on safe food handling.

Conclusion

While the image of drinking raw eggs for a health boost is ingrained in popular culture, the reality is that this practice is dangerous and offers no proven advantages over cooked or pasteurized alternatives. The risk of Salmonella poisoning, along with concerns regarding protein and biotin absorption, makes it a gamble not worth taking. For a healthy, high-protein smoothie, prioritize safety by using pasteurized eggs, egg products, or other reliable protein sources. This ensures you get all the nutritional benefits without putting your health at risk.

Frequently Asked Questions

Pasteurized eggs are eggs that have been heated to a specific temperature for a set time to kill harmful bacteria like Salmonella, making them safe for raw consumption.

No, organic or farm-fresh eggs are not necessarily safer for raw consumption. The risk of Salmonella contamination is not eliminated by a chicken's living conditions.

Symptoms of Salmonella poisoning typically include diarrhea, fever, stomach cramps, and vomiting, and can last for several days.

Cooking eggs makes their protein more digestible by denaturing enzyme inhibitors, allowing the body to absorb more of the available protein.

Young children, older adults, pregnant women, and individuals with weakened immune systems are at the highest risk for severe illness from Salmonella infection.

No, blending eggs does not kill Salmonella. The bacteria can only be destroyed by cooking the egg to a safe temperature.

Raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption. While unlikely to cause deficiency with moderate intake, it is a nutritional drawback.

Good protein alternatives include pasteurized liquid egg whites, protein powders (whey or plant-based), Greek yogurt, kefir, and various nut butters.