Is it unhealthy to eat a raw egg? Navigating the risks and rewards

October 15, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA), an estimated 79,000 people develop foodborne illnesses annually from eating eggs contaminated with Salmonella. The question of whether it's unhealthy to eat a raw egg is a critical one, particularly for those who believe they can safely consume uncooked eggs for nutritional benefits. This article delves into the potential dangers and explores safer ways to enjoy eggs as part of a healthy diet.

Quick Summary

Eating raw eggs carries a risk of bacterial contamination from Salmonella, which can cause severe food poisoning, especially in vulnerable individuals. It also interferes with protein and biotin absorption. Proper cooking eliminates these risks, while pasteurized eggs offer a safe alternative for raw-egg recipes.

Key Points

Salmonella Risk: Raw and undercooked eggs pose a risk of Salmonella food poisoning, with symptoms ranging from fever and cramps to severe, life-threatening complications, especially for high-risk groups.
Poor Protein Absorption: Protein in raw eggs is less digestible than in cooked eggs, with studies showing significantly lower absorption rates in uncooked versions.
Biotin Deficiency: Raw egg whites contain avidin, a protein that binds to biotin (Vitamin B7), preventing its absorption by the body. Cooking neutralizes avidin.
High-Risk Groups: Children, pregnant women, the elderly, and those with compromised immune systems should completely avoid raw or undercooked eggs due to increased vulnerability to severe illness.
Pasteurized Eggs are Safe: For recipes requiring raw eggs (like Caesar dressing or homemade mayonnaise), using pasteurized eggs is the safest option, as they are heat-treated to kill bacteria.
Proper Handling is Crucial: Always refrigerate eggs, discard cracked shells, and wash hands and utensils after contact with raw eggs to prevent cross-contamination.

The Primary Risk: Salmonella Contamination

The most significant and well-documented danger of eating raw or undercooked eggs is the risk of contamination by Salmonella, a pathogenic bacterium. Salmonella can be found both on the exterior of the eggshell from poultry droppings and, more concerningly, inside the egg itself before the shell is even formed. While the odds of a single egg being contaminated may seem low, the risk is not zero, and the consequences can be serious. Cooking eggs thoroughly is the only reliable way to kill this bacteria, eliminating the danger.

Symptoms of Salmonella infection include:

Diarrhea, which can be severe
Fever
Stomach cramps and vomiting
In severe cases, the infection can spread from the intestines to the bloodstream, potentially becoming life-threatening.

Nutrient Absorption: Is Raw Really Better?

A common misconception, popularized by media like the movie Rocky, is that raw eggs offer superior nutritional benefits, particularly for muscle building. However, scientific research shows the opposite is true. Cooking actually improves the digestibility of the protein in eggs.

Protein absorption disparity

Studies have demonstrated that the human body can absorb approximately 90% of the protein from cooked eggs.
In contrast, the absorption rate for protein in raw eggs is significantly lower, at about 50-51%.
This is due to the process of denaturation, where heat alters the structure of the egg's protein molecules, making them easier for digestive enzymes to break down.

Biotin interference Raw egg whites contain a protein called avidin. Avidin binds to biotin, a water-soluble B-vitamin (B7), in the small intestine, which prevents its absorption. Biotin is essential for metabolizing fats and carbohydrates. While a deficiency from eating raw eggs is rare and would require large, regular consumption, cooking the eggs destroys the avidin, freeing up the biotin for the body to use.

Vulnerable Populations: Who Should Avoid Raw Eggs?

While anyone can contract a foodborne illness from raw eggs, certain groups of people face a much higher risk of severe or even fatal complications. These include:

Young children and infants: Their immune systems are not yet fully developed and are less able to fight off infection.
Older adults (65 and older): As people age, their immune systems weaken, increasing susceptibility to severe illness.
Pregnant women: A Salmonella infection can cause uterine contractions, which can potentially lead to preterm labor.
Individuals with compromised immune systems: Those with conditions like HIV/AIDS, cancer, diabetes, or who have had organ transplants are particularly vulnerable.

Safer Alternatives and Proper Handling

For those who enjoy recipes that traditionally call for raw eggs, or for anyone who wants to minimize risk, there are safe ways to proceed. The most direct alternative is to use pasteurized eggs. Pasteurization is a process that uses heat to kill harmful bacteria without cooking the egg. Pasteurized eggs are safe to use raw in recipes like homemade mayonnaise, Caesar salad dressing, or smoothies.

Even when handling standard eggs that will be cooked, practicing proper food safety is crucial to prevent cross-contamination.

Store eggs in the refrigerator at 40°F (4°C) or colder.
Discard any eggs that are cracked or dirty.
Wash your hands and any surfaces that come into contact with raw eggs with hot, soapy water.

Raw vs. Cooked Eggs: A Comparison


Feature	Raw Eggs	Cooked Eggs
Salmonella Risk	Present. Pathogens can be inside or on the shell.	Eliminated when cooked thoroughly, with the yolk and white becoming firm.
Protein Absorption	Lower. About 51% of the protein is absorbed by the body.	Higher. Up to 91% of the protein is absorbed due to denaturation.
Biotin Bioavailability	Reduced. Avidin in the white binds to biotin, blocking absorption.	High. Heat neutralizes avidin, allowing for full biotin absorption.
Best For	Not recommended for consumption; safer alternatives exist.	General consumption, particularly for high-protein meals.
Who Should Avoid?	Everyone, but especially high-risk individuals.	Safe for everyone when prepared properly.

Conclusion

So, is it unhealthy to eat a raw egg? The evidence is clear: yes, it carries significant health risks. The primary danger comes from the potential for Salmonella contamination, which can cause severe illness, especially in vulnerable populations. Furthermore, the perceived nutritional superiority of raw eggs, particularly for protein absorption, is a myth; cooking actually makes egg protein more digestible and makes important vitamins like biotin more bioavailable. While the thought of replicating Rocky Balboa's famous scene might be tempting, the small risk of a devastating foodborne illness is simply not worth it. For those who require raw eggs for certain recipes, pasteurized eggs are a safe and readily available option. Otherwise, sticking to cooked eggs is the safest and most nutritionally efficient choice for everyone. For more food safety information, consult resources like the FDA's official egg safety guidelines.

Frequently Asked Questions

No, it is not safe. Salmonella risk is not dependent on a chicken's living conditions. The bacteria can be transferred internally or present on the shell regardless of how the hen is raised.

No, this is a dangerous myth. While alcohol can kill bacteria, the concentration, contact time, and amount of contamination are too variable to guarantee safety. You should not rely on alcohol to make raw eggs safe for consumption.

Symptoms of Salmonellosis typically include diarrhea, fever, stomach cramps, and vomiting. They usually appear within 12 to 72 hours and can last for four to seven days.

Yes. The pasteurization process uses gentle heat to kill harmful bacteria without significantly altering the nutritional quality or flavor of the egg. They retain the same protein, fats, vitamins, and minerals as unpasteurized eggs.

While the risk of infection from a single incident is relatively low, it is still possible to get sick. The safest course of action is to avoid consuming raw or undercooked products, including cookie dough or batter, to minimize risk.

No, there is no proven nutritional benefit. In fact, cooking eggs improves the digestibility and absorption of protein and allows for better absorption of the vitamin biotin.

Cooking eggs until both the yolk and white are firm is the best way to ensure maximum protein absorption and kill any potential bacteria. Boiling, scrambling, or frying to a firm state are all effective methods.