Is raw egg good for bones and joints?

November 13, 2025 •

3 min read

According to the U.S. Food and Drug Administration (FDA), consuming raw eggs carries a risk of Salmonella infection, which can lead to serious foodborne illness. This risk, along with lower nutrient absorption, raises concerns about whether raw egg is good for bones and joints, despite eggs being a nutritious food source.

Quick Summary

Raw eggs contain beneficial nutrients for bones and joints, but cooking significantly enhances protein absorption and eliminates the risk of harmful Salmonella bacteria. Cooked eggs offer superior nutritional benefits without the serious food safety concerns associated with raw consumption.

Key Points

Food Safety Risk: Raw eggs carry a significant risk of Salmonella food poisoning, which is eliminated by cooking.
Protein Bioavailability: The human body absorbs nearly double the amount of protein from cooked eggs compared to raw ones, making cooked eggs more effective for muscle and bone repair.
Enhanced Nutrient Absorption: Cooking destroys avidin, a protein in raw egg whites that can block the absorption of the important vitamin biotin.
Bone-Boosting Nutrients: Both raw and cooked eggs contain bone-strengthening nutrients like vitamin D, protein, and phosphorus, but cooked is the safer route.
Joint-Supportive Compounds: Egg membranes and yolks contain beneficial compounds like collagen, glucosamine, and omega-3s, which aid joint health.
Targeted Caution: Vulnerable groups like children, older adults, and pregnant women should completely avoid raw eggs due to the heightened risk of serious illness.

The Nutritional Power of Cooked Eggs for Bones and Joints

Eggs are a nutritional powerhouse, but it is the cooked version that offers the most bioavailable benefits for your skeletal and joint health. The nutrients in eggs, such as high-quality protein, vitamin D, and other essential minerals, are vital for maintaining strong bones and flexible joints. Research has repeatedly shown a positive correlation between egg consumption and improved bone mineral density, particularly in older adults. However, the crucial distinction is how the egg is prepared.

Protein for Muscle and Bone

Bones are not just a mineral matrix; they require a high-quality protein framework for structure and repair. Eggs are a complete protein source, providing all nine essential amino acids. The body's ability to absorb this protein, however, is significantly higher when the egg is cooked. Studies indicate that the human body absorbs approximately 90% of the protein in cooked eggs, compared to a mere 50% in raw eggs. This enhanced absorption is critical for:

Building and repairing bone tissue.
Supporting muscle mass, which is vital for protecting joints.
Producing collagen, a key protein for cartilage and connective tissues.

The Role of Vitamin D and Other Nutrients

Beyond protein, eggs, particularly the yolk, are one of the few natural dietary sources of vitamin D. This vitamin is essential for facilitating calcium absorption, a cornerstone of strong bone health. Eggs also contain other micronutrients important for the skeletal system, including:

Choline: A nutrient that plays a role in bone strength.
Phosphorus: A mineral that is a critical component of bone structure.
Zinc: Necessary for bone formation and repair processes.
Selenium: An antioxidant that protects bones from oxidative stress.

Supporting Joint Health

For joint health, eggs offer multiple benefits. The membranes of eggs are rich in collagen, glucosamine, chondroitin sulfate, and hyaluronic acid—compounds that support cartilage and joint lubrication. Furthermore, omega-3 fatty acids found in some eggs can help reduce inflammation, a common cause of joint pain. For individuals with rheumatoid arthritis or other inflammatory conditions, eggs contain both anti-inflammatory compounds and, in some cases, compounds that could trigger a reaction. Consultation with a healthcare provider is essential for anyone with an inflammatory condition.

The Significant Dangers of Raw Eggs

While the nutrients in raw and cooked eggs are largely similar, the method of consumption carries vastly different risks. The most prominent danger of consuming raw eggs is the risk of Salmonella food poisoning. This bacteria can contaminate eggs internally, even before the shell is formed, and is not visible to the naked eye. The consequences can range from unpleasant gastrointestinal distress to severe complications like bacteremia (infection spreading to the bloodstream) or reactive arthritis. Cooking eggs thoroughly is the only reliable method to kill this bacteria.

Additional risks of consuming raw eggs include:

Reduced Protein Absorption: As discussed, the body's ability to digest and absorb protein from raw eggs is significantly lower than from cooked eggs.
Biotin Deficiency: Raw egg whites contain a protein called avidin, which binds to biotin (vitamin B7), preventing its absorption. Cooking denatures avidin, eliminating this issue.

Raw vs. Cooked Eggs: A Comparison

To highlight the difference, here is a comparison of raw and cooked eggs regarding key health factors.


Feature	Raw Eggs	Cooked Eggs
Food Safety	High risk of Salmonella contamination.	Safe from Salmonella contamination.
Protein Absorption	Only ~50-60% of protein is absorbed.	~90% of protein is absorbed and bioavailable.
Biotin Absorption	Avidin in egg whites can block biotin absorption.	Heat destroys avidin, allowing full biotin absorption.
Nutrient Content	Contains the full range of vitamins and minerals.	Retains most vitamins and minerals, with minor losses of some heat-sensitive ones.
Digestibility	Can cause digestive issues for some individuals.	Generally well-digested due to protein denaturation.

Conclusion

In summary, while eggs are undeniably beneficial for bone and joint health due to their rich nutritional profile, the answer to whether is raw egg good for bones and joints is a resounding no. The potential benefits are overwhelmingly outweighed by the serious risks of bacterial contamination, particularly Salmonella. Furthermore, cooking eggs actually enhances the bioavailability of key nutrients, especially protein, making them a more effective choice for supporting skeletal and joint health. For those seeking to boost their bone and joint health, the safest and most effective approach is to consume eggs that have been cooked thoroughly, ensuring both maximum nutritional benefit and complete food safety.

For more information on the risks associated with raw eggs, refer to resources like WebMD.

Frequently Asked Questions

Consuming raw or undercooked eggs is dangerous because of the risk of Salmonella, a bacteria that can cause serious food poisoning. Cooking eggs thoroughly eliminates this risk.

While some heat-sensitive vitamins may see a minor reduction, the overall nutritional profile of cooked eggs remains largely intact. Crucially, cooking dramatically improves the absorption of protein and biotin, outweighing any minor losses.

Pasteurized eggs have been heat-treated to kill bacteria, but studies still show that cooking provides superior protein absorption. While safer, cooked eggs are still the more nutritionally advantageous choice for supporting bone and joint health.

Eggs contribute to bone strength by providing high-quality protein for bone tissue repair, vitamin D for calcium absorption, and minerals like phosphorus and zinc that are essential for bone structure.

The egg yolk contains vitamin D, and egg membranes contain collagen, glucosamine, and chondroitin sulfate, all of which are beneficial for joint health. Some eggs also contain anti-inflammatory omega-3s.

No, this is a myth. The protein in raw eggs is poorly absorbed by the body. To maximize protein intake for muscle building, it is far more effective and safer to consume cooked eggs.

Anyone at higher risk of serious illness from bacterial infection should avoid raw eggs entirely. This includes pregnant women, young children, the elderly, and individuals with compromised immune systems.