What Part of the Egg Is Good to Eat Raw? Your Comprehensive Guide

December 23, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), eggs can contain harmful Salmonella bacteria, a risk that applies to both the yolk and the white, making it crucial to understand what part of the egg is good to eat raw. Most health organizations advise against consuming raw, unpasteurized eggs entirely due to this foodborne illness risk. The key to safe raw egg consumption lies not in a specific part, but in proper handling and processing through pasteurization.

Quick Summary

Both raw egg yolks and whites can harbor dangerous bacteria like Salmonella. The only safe way to consume raw eggs or their components is to use pasteurized eggs, which have been heat-treated to eliminate pathogens.

Key Points

Salmonella Risk: Both raw egg yolks and egg whites can be contaminated with Salmonella, posing a risk of foodborne illness.
Pasteurized Eggs: The only safe way to consume raw egg components is to use pasteurized eggs or egg products, which are heat-treated to eliminate bacteria.
Yolk vs. White: The yolk is more nutrient-dense, containing most vitamins and minerals, while the white is primarily protein and water.
Biotin Absorption: Raw egg whites contain avidin, a protein that can block the absorption of biotin, a B vitamin.
Vulnerable Populations: Young children, older adults, pregnant women, and those with weakened immune systems should never consume raw, unpasteurized eggs.
Cooking is Key: Cooking eggs thoroughly kills potential Salmonella bacteria, making them the safest option for consumption.

The Inherent Risk of Raw Eggs

Many people, including athletes and home chefs, are interested in consuming raw eggs for potential nutritional benefits. However, a significant public health risk is associated with eating uncooked eggs: Salmonella contamination. This bacteria can be present inside an otherwise clean, unbroken egg, not just on the shell. The risk is present in both the yolk and the white, making it impossible to separate one part from the other to guarantee safety.

Salmonella Contamination

Salmonella can be transferred from the hen to the egg before the shell is even formed, or it can contaminate the shell surface from poultry droppings. While thorough cooking kills this bacteria, it remains a threat in raw or undercooked egg products. The consequences of Salmonella food poisoning, or salmonellosis, can range from mild gastrointestinal distress (diarrhea, fever, cramps) to severe, life-threatening infections, especially for vulnerable populations such as young children, older adults, pregnant women, and individuals with compromised immune systems.

Nutrient Absorption Issues

Beyond bacterial risks, raw eggs present other nutritional challenges. Research has shown that the protein in cooked eggs is absorbed more efficiently by the human body (up to 90%) compared to raw eggs (around 50%). Furthermore, raw egg whites contain a protein called avidin, which binds to biotin (Vitamin B7) and prevents its absorption by the body. While it would take consuming a large amount of raw egg whites over time to cause a biotin deficiency, it's a nutritional drawback of eating them uncooked. Cooking denatures avidin, eliminating this issue.

Differentiating Between Raw Egg Yolk and Egg White

While neither part is inherently safe to eat raw, understanding their distinct compositions is key to appreciating the different risks and benefits.

Raw Egg Yolk: Nutrient Powerhouse with a Catch

Most of the egg's vitamins, minerals, and healthy fats are concentrated in the yolk. This makes it a nutrient-dense food, containing essential fatty acids, fat-soluble vitamins (A, D, E, K), choline, and eye-protecting antioxidants like lutein and zeaxanthin. However, a raw yolk carries the same risk of Salmonella as the white. While some anecdotal claims suggest the yolk is safer because it doesn't touch the shell, Salmonella can contaminate the yolk internally, making this a dangerous misconception.

Raw Egg White: Protein and Avidin Concerns

Raw egg white is almost pure protein and water, with very few calories, no fat, and no cholesterol. This makes it appealing for those focusing on protein intake for muscle building or weight management. However, consuming raw whites introduces the avidin-biotin issue and, more critically, still carries the risk of Salmonella contamination. Pasteurization is the only reliable method to mitigate this risk for raw consumption.

The Safest Option: Pasteurization

The only way to safely eat raw eggs or their components is to use pasteurized eggs. Pasteurization is a heat-treatment process that destroys harmful bacteria like Salmonella without cooking the egg. These products are available in several forms:

In-shell pasteurized eggs: Treated with a warm water bath to eliminate bacteria. Look for a label indicating they are pasteurized.
Liquid egg products: Found in cartons, these are always pasteurized as required by the USDA. They are available as whole eggs, egg whites, or egg yolks.

By using pasteurized eggs, you can significantly reduce the risk of foodborne illness while still enjoying recipes that call for raw eggs, such as homemade mayonnaise, Caesar dressing, or certain dessert mousses.


Feature	Raw Egg Yolk	Raw Egg White
Nutrient Density	High (Vitamins A, D, E, K, Choline, Minerals)	Low (Mostly Protein)
Protein Content	Moderate, but less than the white per serving	High, and a complete protein source
Fats & Cholesterol	High, concentrated here	None
Salmonella Risk	Yes, can be contaminated internally	Yes, can be contaminated internally or externally
Avidin-Biotin Issue	No	Yes, contains avidin that can inhibit biotin absorption
Absorption Rate	Potentially lower than cooked yolks	Potentially lower than cooked whites

Conclusion: Prioritizing Safety Over Minimal Gains

When considering what part of the egg is good to eat raw, the answer for safety-conscious consumption is clear: the only safe option is to use a pasteurized egg or egg product. The idea that separating the yolk from the white can protect you is a dangerous myth, as both parts can harbor Salmonella. For those not using pasteurized products, the risks of foodborne illness far outweigh any marginal, unproven benefit from consuming eggs raw over cooked. While a cooked egg might have a slightly different nutrient profile, the vast majority of its nutritional value remains intact and is more efficiently absorbed. For at-risk individuals, avoiding raw, unpasteurized eggs is non-negotiable. When in doubt, prioritize your health and cook your eggs thoroughly.

For more information on egg safety, visit the official Link to FoodSafety.gov on eggs.

Frequently Asked Questions

No, it is not guaranteed to be safe. Salmonella can be present inside an egg regardless of its source, farming method (organic, cage-free), or how clean the shell appears. The only way to guarantee safety for raw consumption is through pasteurization.

No, this is a dangerous misconception. While some believe the yolk is safer, Salmonella can contaminate the egg internally before the shell is formed, meaning the yolk can carry the bacteria just like the white.

Yes, raw egg whites contain a protein called avidin that can bind to biotin (Vitamin B7) and prevent its absorption. This issue is eliminated by cooking the egg.

Pasteurized eggs are eggs that have been heat-treated to kill harmful bacteria without cooking the egg. You can find them in the refrigerated section of many grocery stores, either in their shells or as liquid egg products in cartons.

While raw eggs contain some heat-sensitive nutrients, your body's absorption of key nutrients, particularly protein, is significantly lower with raw eggs. For most nutrients, the bioavailability is higher in cooked eggs, making them the more beneficial choice.

Salmonella poisoning can cause symptoms including diarrhea, fever, stomach cramps, and vomiting, typically appearing 6 hours to 6 days after exposure. Most people recover, but it can be severe for vulnerable individuals.

There are no proven health benefits to eating raw eggs over cooked eggs, and cooking doesn't significantly diminish the overall nutritional value. The risks associated with bacteria contamination and potential nutrient malabsorption outweigh any minor advantages.