Is there raw egg in smoothies? Understanding the Risks, Benefits, and Safer Alternatives

October 27, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), around 1 in 20,000 eggs in the U.S. may be contaminated with Salmonella, making the question 'Is there raw egg in smoothies?' a crucial one for food safety. While some have added raw eggs to their blends for a protein boost, this practice carries a serious risk of foodborne illness.

Quick Summary

The practice of adding raw eggs to smoothies is strongly discouraged due to the risk of Salmonella contamination, with blending being insufficient to eliminate the bacteria. Safe alternatives such as pasteurized eggs, cooked eggs, Greek yogurt, or protein powder can provide a similar protein boost. Cooked eggs also offer better protein absorption and eliminate the risk of biotin deficiency.

Key Points

Salmonella Risk: Raw eggs can carry Salmonella, a bacteria that causes food poisoning, and the risk is not eliminated by blending.
Reduced Protein Absorption: Cooking eggs significantly increases protein absorption, with cooked eggs offering up to 90% absorption compared to 50-60% from raw eggs.
Biotin Interference: The avidin in raw egg whites can prevent the absorption of the important vitamin biotin; cooking neutralizes avidin.
Pasteurized Eggs are Safer: Using pasteurized-in-shell eggs or liquid egg products drastically reduces the Salmonella risk if raw egg is still desired.
Vulnerable Groups at Higher Risk: Children, the elderly, pregnant women, and the immunocompromised face a much higher risk of severe illness from Salmonella and should strictly avoid raw eggs.
Safe Alternatives are Abundant: Excellent protein sources like Greek yogurt, protein powder, nut butters, and seeds offer a completely safe way to boost smoothie protein.

The Dangers of Raw Eggs in Smoothies

While the idea of adding a raw egg to a smoothie for a quick protein boost has been popularized in media, particularly by older fitness trends, it is not a recommended practice from a food safety perspective. The primary concern is the risk of contamination with harmful bacteria, most notably Salmonella.

Salmonella Contamination

Salmonella is a pathogenic bacteria that can be present both on the outside of an eggshell and inside the egg itself. The bacteria can transfer from the hen during egg formation or through the shell after it has been laid. Cooking eggs to a safe temperature is the only way to kill this bacteria, which is why consuming them raw is inherently risky. Contrary to popular belief, the high-speed blending of a smoothie does not generate enough heat to destroy Salmonella or other bacteria present in the raw egg.

Symptoms of Salmonella poisoning, known as Salmonellosis, typically include diarrhea, fever, and stomach cramps, and usually appear within 6 hours to 6 days after infection. For most healthy adults, the illness is uncomfortable but not life-threatening. However, for vulnerable populations such as young children, pregnant women, the elderly, and individuals with weakened immune systems, a Salmonella infection can be severe and even fatal.

Reduced Nutrient Absorption

Another key reason to reconsider raw eggs in your smoothie is that they are not nutritionally superior to cooked eggs. In fact, research suggests the opposite is true. Our bodies are able to absorb a significantly higher percentage of protein from cooked eggs—up to 90%—compared to the 50-60% from raw eggs. This is because cooking breaks down the protein, making it more digestible.

Furthermore, raw egg whites contain a protein called avidin, which binds to the B vitamin biotin and prevents its absorption in the small intestine. Cooking the egg neutralizes avidin, allowing your body to fully benefit from the biotin in the egg yolk. While you would need to consume large quantities of raw eggs to induce a biotin deficiency, it still means you are not getting the full nutritional value you expect.

Safer Alternatives for a High-Protein Smoothie

Thankfully, there are numerous safe and delicious ways to create a high-protein smoothie without the risks associated with raw eggs. The following are excellent choices to consider:

Pasteurization for Peace of Mind

For those who prefer the consistency or taste of uncooked egg, pasteurized eggs are a viable option. This process involves gently heating the eggs in their shell to a temperature high enough to kill potential Salmonella bacteria without cooking the egg. You can also find liquid pasteurized egg products in a carton at most supermarkets. Always check the packaging to confirm the product has been pasteurized.

Convenient Protein Boosters

Protein Powder: A scoop of whey or plant-based protein powder is a staple for athletes and anyone looking to increase their protein intake. It comes in a variety of flavors and is a convenient way to boost your smoothie's nutritional profile.
Greek Yogurt or Cottage Cheese: Both Greek yogurt and cottage cheese are excellent sources of protein and probiotics, which support gut health. They also contribute a rich, creamy texture to your blend.
Nut Butters: Peanut butter, almond butter, or cashew butter add not only protein but also healthy fats and a delicious flavor.
Chia and Flax Seeds: These tiny seeds are packed with plant-based protein, fiber, and omega-3 fatty acids. They also naturally thicken the smoothie, giving it a luxurious, rich consistency.
Silken Tofu: For a plant-based, creamy, and protein-packed option, silken tofu blends seamlessly into smoothies without affecting the flavor.

Comparison of Protein Sources for Smoothies


Feature	Raw Egg	Pasteurized Egg	Protein Powder	Greek Yogurt	Chia Seeds
Safety	High risk of Salmonella.	Drastically reduced risk.	Very safe, processed product.	Safe, may contain probiotics.	Safe, plant-based source.
Protein Absorption	50-60% absorption.	Better absorption than raw.	High, easily absorbed.	High, easily absorbed.	Moderate, with fiber.
Biotin Absorption	Avidin can hinder absorption.	No effect on absorption.	Not applicable.	No effect on absorption.	Not applicable.
Convenience	Must be fresh; potential risk.	Readily available, low-risk.	Very convenient, long shelf life.	Requires refrigeration.	Convenient, long shelf life.
Texture Impact	Thinning effect.	Minimal effect.	Variable, can thicken.	Creamy, rich texture.	Thickening effect.

A Simple and Safe High-Protein Smoothie Recipe

Here is a versatile recipe that uses safe, high-protein ingredients to create a nutritious and delicious smoothie.

Ingredients:

1 cup of milk (dairy, almond, or soy)
1/2 cup of plain Greek yogurt or cottage cheese
1/2 cup of frozen fruit (berries, mango, or banana are excellent choices)
1 scoop of your favorite protein powder
1 tablespoon of chia or flax seeds
1 tablespoon of nut butter (optional)
A handful of spinach or kale (optional, for extra nutrients)

Instructions:

Add the liquid base to the blender first. This helps ensure a smooth blend.
Next, add the Greek yogurt, frozen fruit, and protein powder.
For thickening and an extra nutrient boost, add the chia or flax seeds, and nut butter if using.
If adding greens, place them on top.
Blend on high until all ingredients are completely combined and the smoothie is creamy. For a thicker consistency, add a few ice cubes.

Conclusion: Prioritize Safety and Optimal Nutrition

Despite old-school health fads and some modern trends, the evidence is clear: adding raw egg to smoothies is an unnecessary and avoidable health risk. Not only do you risk serious foodborne illness from Salmonella, but you also get less protein and interfere with biotin absorption compared to consuming cooked eggs. Fortunately, the health food aisle is full of safe, convenient, and equally effective protein boosters. By choosing ingredients like pasteurized eggs, protein powder, or Greek yogurt, you can achieve the protein-rich, nourishing smoothie you desire without compromising your health.

For more information on food safety, you can visit the Food Safety and Inspection Service website provided by the U.S. Department of Agriculture (USDA).

Frequently Asked Questions

No, it is not safe to add raw egg to a smoothie due to the significant risk of Salmonella contamination, which can cause serious foodborne illness.

No, the high-speed blending action of a blender does not generate enough heat to kill the Salmonella bacteria potentially present in raw eggs.

Yes, pasteurized eggs are a safe alternative. The pasteurization process heats the egg enough to kill bacteria like Salmonella without cooking it, making it a low-risk option for raw preparation.

Yes, cooked eggs offer better protein absorption. The body can absorb about 90% of the protein from a cooked egg, while only 50-60% is absorbed from a raw egg.

Safe alternatives include protein powder (whey or plant-based), Greek yogurt, cottage cheese, nut butters, chia seeds, flax seeds, and silken tofu.

Individuals at a higher risk of severe illness from Salmonella should avoid raw or undercooked eggs. This includes pregnant women, young children, the elderly, and those with weakened immune systems.

While a single raw egg is often described as not having a strong flavor impact when fully blended, its primary contribution to a smoothie's texture is a thinning effect, unlike protein powders or yogurt that can thicken it.

Symptoms of Salmonella poisoning typically include diarrhea, fever, and stomach cramps, and they usually manifest within 6 hours to 6 days after consuming contaminated food.