What's the point of eating raw eggs? Debunking the health myths and risks

November 13, 2025 •

4 min read

While pop culture, from "Rocky" to health trends, has portrayed it as a quick protein fix, consuming raw eggs carries significant, scientifically-backed risks. So, what's the point of eating raw eggs when cooked eggs are not only safer but often more nutritious? This article explores the facts behind the myth.

Quick Summary

This article explores the nutritional justifications and health concerns of eating raw eggs, revealing that cooked eggs offer better protein absorption and fewer risks like salmonella contamination.

Key Points

Protein Absorption: Cooking eggs significantly increases protein absorption (up to 90%) compared to eating them raw (around 50%).
Salmonella Risk: Raw eggs, even with clean shells, can carry Salmonella bacteria, posing a risk of food poisoning.
Biotin Deficiency: Raw egg whites contain avidin, a protein that can block the absorption of biotin, a crucial B vitamin.
High-Risk Groups: Young children, pregnant women, the elderly, and immunocompromised individuals should never consume raw or undercooked eggs due to the severe health risks.
Safe Alternatives: To enjoy raw egg dishes safely, use pasteurized eggs, which are heat-treated to kill bacteria.
Cooked Eggs Are Superior: For maximum nutritional benefit and safety, cooked eggs are the better choice, debunking the myth that raw is healthier.

The Perceived Allure of Raw Eggs

For decades, the image of drinking raw eggs has been synonymous with dedication and raw power, largely thanks to pop culture moments like the movie Rocky. This cinematic portrayal, along with a general misunderstanding of nutrition, led many to believe that consuming eggs in their uncooked state provided a superior, more potent health boost. Proponents often suggest that cooking denatures proteins and diminishes nutritional value, a claim that is largely inaccurate and overblown. In reality, the slight nutritional differences between raw and cooked eggs are far outweighed by the safety concerns and proven disadvantages of eating them raw. The appeal is often rooted in perceived efficiency—a quicker way to consume a dose of protein—but this convenience comes at a significant cost.

The Nutritional Reality: Cooked vs. Raw

Eggs are undeniably a nutritional powerhouse, packed with high-quality protein, healthy fats, vitamins, and minerals. A single large egg contains about 6 grams of protein, choline for brain health, and antioxidants like lutein and zeaxanthin for eye health, regardless of preparation. However, cooking fundamentally changes how our bodies interact with these nutrients, and not for the worse.

Protein Absorption

This is one of the most critical factors often overlooked by raw egg enthusiasts. A scientific study in humans found that the body absorbs approximately 90% of the protein from cooked eggs, while only about 50% of the protein from raw eggs is absorbed. This is because cooking breaks down the egg protein, making it easier for the body's digestive enzymes to access and utilize it. If your goal is to maximize protein intake for muscle building or recovery, a cooked egg is far more effective.

Biotin Availability

Raw egg whites contain a protein called avidin. Avidin binds to biotin, a crucial B vitamin involved in metabolism, and prevents its absorption in the small intestine. While you would need to consume large quantities of raw egg whites regularly to experience a true biotin deficiency, it still means you are not getting the full nutritional benefit of the egg. The heat from cooking effectively destroys the avidin, freeing up the biotin for your body to use. This makes cooked egg yolks, which are also rich in biotin, a much more efficient source of the vitamin.

Significant Health Risks

Beyond the limited nutritional benefits, the most compelling reason to avoid raw eggs is the risk of bacterial contamination.

Salmonella Infection

Raw eggs, even those with clean, uncracked shells, can be contaminated with Salmonella bacteria. The bacteria can reside on the shell or even inside the egg itself, before it's laid. A Salmonella infection, or salmonellosis, can cause serious illness with symptoms including diarrhea, fever, vomiting, and abdominal cramps. While most healthy individuals recover, the illness can be severe, requiring hospitalization and potentially leading to life-threatening complications if the infection spreads to the bloodstream.

At-Risk Populations

Certain groups of people are at a much higher risk of developing a severe illness from Salmonella and should strictly avoid consuming any raw or undercooked eggs. These vulnerable populations include:

Young children and infants
Older adults
Pregnant women
People with weakened immune systems (e.g., those with HIV/AIDS, cancer, or diabetes)

How to Safely Handle Eggs

For those who prefer their eggs undercooked (like runny yolks) or use them in recipes requiring uncooked eggs (e.g., homemade mayonnaise or Caesar dressing), there are steps to reduce risk:

Use Pasteurized Eggs: The U.S. Food and Drug Administration (FDA) recommends using eggs that have been treated to destroy Salmonella through pasteurization. Pasteurized eggs are heated to a specific temperature for a set time, killing bacteria without cooking the egg.
Store Properly: Always keep eggs refrigerated at 40°F (4°C) or colder to prevent bacterial growth.
Discard Damaged Eggs: Throw away any eggs that are cracked or dirty.
Wash Your Hands: Always wash your hands, utensils, and surfaces that have come into contact with raw eggs.

Raw vs. Cooked Eggs: A Quick Comparison


Feature	Raw Eggs	Cooked Eggs
Protein Bioavailability	Lower (~50%)	Higher (~90%)
Salmonella Risk	Present (may contain bacteria)	Eliminated (with proper cooking)
Biotin Absorption	Inhibited by avidin in egg whites	Not inhibited (avidin is destroyed)
Nutrient Content	Similar, but some vitamins may be slightly higher	Very similar, with some minor heat-related loss
Taste & Texture	Viscous, often mixed into drinks or sauces	Varies widely, from firm to runny

Conclusion: A Clear Verdict

When weighing the minimal, and often misconstrued, nutritional advantages against the very real and potentially severe risks of bacterial infection, the choice becomes clear. There is no significant point to eating raw eggs for most people. Any perceived edge in nutrient retention is negated by poor protein absorption and is easily outclassed by the safety and bioavailability of cooked eggs. For those who choose to consume eggs raw, only pasteurized eggs should be used, and individuals in high-risk groups must avoid them entirely.

Ultimately, cooking eggs is the smarter, safer, and more effective way to enjoy this nutritious food. The mythical power boost of a raw egg shot is simply not a match for the tangible benefits and peace of mind that come from a properly prepared, cooked egg. You can get the same, if not more, nutritional value without risking your health. For more information on egg safety, visit the official FoodSafety.gov website.

Frequently Asked Questions

No, it is not inherently safe. While the risk of Salmonella contamination may be slightly lower with high-quality, pasture-raised eggs, the bacteria can still be present inside the egg, regardless of how the chicken was raised. The only way to guarantee safety is to use pasteurized eggs or cook them thoroughly.

No, quite the opposite. Studies have shown that your body can only absorb about 50% of the protein from raw eggs, while cooking an egg makes up to 90% of its protein bioavailable. For muscle growth, cooked eggs are more efficient.

The main risk is infection from Salmonella bacteria, which can be present in or on the egg. This can lead to salmonellosis, causing symptoms like diarrhea, fever, and vomiting, and can be dangerous for vulnerable populations.

While cooking can cause a minimal reduction in some heat-sensitive nutrients like vitamin A and some B vitamins, this loss is not significant. The improved absorption of protein and biotin in cooked eggs generally outweighs any minor vitamin degradation.

Pasteurized eggs are shell eggs that have been heated just enough to kill any Salmonella bacteria without actually cooking the egg. They are the safest option for recipes that call for raw or undercooked eggs.

Some people eat raw eggs due to misinformation, believing it provides a superior health or protein boost, or as part of cultural traditions. The perceived convenience is another factor, though the risks far outweigh the negligible benefits.

To do so safely, you must use pasteurized eggs. The U.S. Food and Drug Administration (FDA) recommends using pasteurized egg products when preparing foods that require raw eggs, such as smoothies, dressings, and homemade ice cream.