Why do I feel so good after eating raw eggs? Debunking the myths behind the mood boost

January 9, 2026 •

4 min read

While eggs are a powerhouse of nutrients, a concerning number of people fall ill each year from bacterial contamination, yet some report feeling an immediate energy surge. Understanding why you feel so good after eating raw eggs requires a closer look at both the nutrient density and the significant health risks involved.

Quick Summary

The temporary energy from raw eggs stems from their dense nutrient content, but this feeling is outweighed by serious health risks. The potential for bacterial contamination, reduced nutrient absorption, and other dangers make cooked eggs a safer and more beneficial option for sustained energy.

Key Points

Nutrient Density: The 'good feeling' from raw eggs comes from their rich protein, B-vitamin, and choline content, not a unique raw-specific benefit.
Salmonella Risk: Raw eggs pose a serious risk of contamination with Salmonella bacteria, which can cause severe food poisoning.
Impaired Absorption: Raw egg whites contain avidin, which blocks the absorption of biotin (Vitamin B7), a crucial nutrient for metabolism.
Lower Protein Bioavailability: Your body absorbs only about 50% of the protein from raw eggs, compared to 90% from cooked eggs.
Cooked is Safer: Cooking eggs eliminates the risk of Salmonella and neutralizes avidin, making the protein and biotin more accessible.
Vulnerable Groups: Pregnant women, children, older adults, and those with weakened immune systems should never consume raw eggs.
Safer Alternatives: Achieve an energy boost safely with cooked eggs, pasteurized egg products, or balanced meals.

The Nutritional Power Behind the 'Feel Good' Factor

Eggs are one of the most nutrient-dense foods available, containing a vast array of vitamins, minerals, and healthy fats that can contribute to a temporary feeling of well-being. When consumed raw, these nutrients are delivered quickly, which might explain the perceived 'rush.' However, this doesn't tell the whole story, as there are significant trade-offs for this momentary feeling.

Tryptophan and Serotonin Connection

Eggs are a complete protein source, containing all nine essential amino acids, including tryptophan. Tryptophan is a precursor to serotonin, a neurotransmitter that plays a crucial role in regulating mood, happiness, and well-being. The protein and amino acids in an egg can contribute to the body's serotonin production, which could potentially lead to a mood lift. This feeling, however, is a result of the egg's nutritional profile in general and not unique to its raw state. In fact, cooking the egg improves protein absorption, allowing for a more efficient delivery of these amino acids over time.

A Rush of Nutrients

Raw eggs provide a rapid intake of healthy fats, B vitamins, and high-quality protein. For someone with low energy, a nutrient-rich food like a raw egg could provide a quick jolt of energy, similar to a high-protein snack. This feeling is not a unique property of the raw form but rather a general effect of consuming a nutrient-dense food. The body metabolizes these nutrients to convert food into energy, which can cause an almost immediate feeling of revitalization.

The Dangerous Side: What Your Body Isn't Telling You

Despite the perceived benefits, the risks of consuming raw eggs far outweigh any momentary positive feeling. The feeling of well-being could mask serious underlying issues, and the potential for severe illness is a critical factor to consider.

The Risk of Salmonella Contamination

The most significant risk of eating raw eggs is contamination with Salmonella bacteria. Salmonella can be present both on the eggshell and inside the egg. The risk per egg is low (around 1 in 20,000), but the consequences can be severe, especially for vulnerable individuals. Symptoms include fever, diarrhea, vomiting, and abdominal cramps; in rare cases, it can be life-threatening. Thorough cooking eliminates this risk. While FDA regulations aim to prevent contamination, they are not foolproof. You can find more information on safe egg handling from the FDA What You Need to Know About Egg Safety.

Biotin Absorption Interference

Raw egg whites contain avidin, a protein that binds to biotin (Vitamin B7) and hinders its absorption. Biotin is crucial for metabolism and health. Cooking denatures avidin, allowing for proper biotin absorption.

Inefficient Protein Absorption

Studies show that the body absorbs significantly less protein from raw eggs (about 50%) compared to cooked eggs (about 90%). This means that the perceived immediate feeling of well-being comes at the cost of reduced protein uptake.

Raw vs. Cooked Eggs: A Nutritional Showdown


Feature	Raw Eggs	Cooked Eggs
Protein Absorption	Approximately 50% absorbed.	Approximately 90% absorbed.
Biotin Absorption	Avidin in raw whites can hinder absorption.	Avidin is neutralized by heat, allowing full biotin absorption.
Salmonella Risk	High risk, especially if unpasteurized.	Risk is eliminated by thorough cooking.
Nutrient Content	Higher levels of some vitamins and antioxidants due to no heat degradation.	Some nutrient loss, but overall better bioavailability.
Texture	Slimy and less palatable for some.	Varies (e.g., firm, creamy) and generally more palatable.

Safer Alternatives for a Nutrient Boost

Instead of gambling with raw eggs, there are numerous safer and more effective ways to get a nutritional boost. Consider these options:

Properly Cooked Eggs: Prepare scrambled, poached, or boiled eggs. Cooking provides excellent protein absorption and eliminates the risk of bacterial contamination.
Pasteurized Egg Products: If a recipe calls for raw eggs (like Caesar dressing), use pasteurized egg products, which have been heat-treated to kill bacteria.
High-Protein Smoothies: Use a pasteurized egg or high-quality protein powder to create a delicious and safe shake. Combine with fruits and healthy fats for a balanced and energizing drink.
Balanced Meals: Ensure your diet includes a variety of protein sources, healthy fats, and carbohydrates for sustained energy throughout the day.

Conclusion: The Final Verdict on Raw Eggs

While the brief, feel-good sensation after eating raw eggs is likely due to a quick intake of nutrients, it's a fleeting feeling with significant health risks. The danger of Salmonella poisoning, reduced protein digestion, and impaired biotin absorption makes consuming raw, unpasteurized eggs hazardous. Fully cooking eggs maximizes their benefits, ensures safety, and improves nutrient absorption. The temporary energy boost is not worth the serious risks, and safer options are available. Prioritizing food safety and long-term health is the better choice.

Frequently Asked Questions

Generally, it is not recommended to eat raw, unpasteurized eggs due to the risk of Salmonella contamination. If a recipe requires raw eggs, use pasteurized egg products that have been heat-treated to kill bacteria.

Symptoms of Salmonella poisoning often appear 6 to 72 hours after exposure and include diarrhea, fever, vomiting, and abdominal cramps. Most people recover, but severe cases can lead to hospitalization.

Cooking eggs can cause a minimal reduction in some nutrients like Vitamin A and certain antioxidants, but it significantly improves protein absorption and eliminates bacterial risk.

Avidin is a protein found in raw egg whites that binds to biotin (Vitamin B7) and prevents your body from absorbing it. Cooking the egg denatures avidin, so it no longer interferes with biotin absorption.

Studies show that your body absorbs only about 50% of the protein from raw eggs, compared to roughly 90% from cooked eggs. The raw protein structure is more difficult for your body to digest.

People who are at higher risk for severe illness, including young children, older adults, pregnant women, and those with compromised immune systems, should avoid raw eggs completely.

No, the risk of Salmonella contamination exists regardless of whether eggs come from a commercial farm or a backyard hen. Salmonella can be inside the egg before it even forms.