Eating Raw Eggs: Beneficial or Harmful?

Raw eggs are not just a kitchen nightmare—they also contain an abundance of natural nutrients. But, as with any good thing, it’s important to know what we risk and what we gain.

What do raw eggs actually bring?

To begin, let’s emphasize: eggs are one of the most complete foods in nature. This is not an empty claim. One medium-sized egg (about 50 grams) contains approximately 6 to 7 grams of high-quality protein, only 70 calories, plus vitamins A, D, E, K, B12, and choline—the latter is essential for proper brain and nervous system function.

The yolk in particular is a real treasure trove of natural substances. In addition to the aforementioned vitamins, it contains healthy fats and lutein, which protects eyes from age-related macular degeneration—a condition that already affects over 150 million people worldwide.

In folk medicine, egg yolks were often used as an ointment for dry skin or chapped lips and, when mixed with honey, as a strengthening drink for the weak and convalescents.

So why do people even consume raw eggs? Most often because they believe they’ll get more protein and vitamins than if they cooked them. But is that true?

The Truth About Raw Proteins

Interestingly, proteins from raw eggs are absorbed worse than those from cooked eggs. According to research published in The Journal of Nutrition, the body absorbs only about 50% of the protein from raw eggs, whereas it utilizes up to 90% from cooked eggs. This means that if you wanted to get the same amount of protein from one raw egg as from a cooked one, you’d have to eat almost two eggs.

Additionally, raw eggs contain avidin—a protein that binds to vitamin B7 (biotin) and prevents its absorption. Biotin is extremely important for healthy hair, nails, and the nervous system. If you regularly eat raw eggs, you could even develop a deficiency of this vitamin. Cooking or baking eggs destroys avidin.

What about the dangers?

And now we come to the less pleasant part. Raw eggs can contain the bacteria salmonella, which causes an infection with symptoms like diarrhea, stomach cramps, fever, and vomiting. For a healthy adult, this might just mean a few difficult days—but for children, the elderly, pregnant women, and people with weakened immune systems, it can be very dangerous.

According to the American CDC (Centers for Disease Control and Prevention), more than 1.35 million people get infected with salmonella every year, of which around 26,000 are hospitalized. The most common sources of infection are raw eggs, unwashed fruits and vegetables, and undercooked meat.

Statistics also show that about 1 in 20,000 eggs is infected with salmonella. It may sound little, but imagine—if you ate one raw egg every day, in about 55 years you’d almost certainly encounter one infected egg.

What Does Modern Science Say?

Research confirms that cooking or baking eggs almost completely eliminates the risk. At just 70 degrees Celsius salmonella dies in less than a minute. Therefore, cook your eggs for at least 9 minutes if boiling, or bake them in the oven at 180 degrees Celsius.

There is another option—pasteurization. This is a process in which eggs are gently heated just enough to kill bacteria, without cooking the egg. Such eggs are often used in the food industry, and you can also buy them in stores—look for the label “pasteurized eggs.”

And What Does Folk Wisdom Say?

Folk healers know that raw eggs are given to patients after serious illness (mixed with a spoonful of honey and a bit of brandy) to drive weakness out of the bones. It’s true that there is some symbolism and placebo effect in this drink, but still, people have reported feeling better after such a drink.

But Be Careful: in the past, eggs were completely homemade, freshly gathered from the chicken coop, where housewives knew exactly how they cared for the animals and how clean the eggs were. Today, in the era of mass production, unfortunately, that’s no longer the case.

The Secret of Mayonnaise and Desserts

Many homemade recipes include raw eggs—be it homemade mayonnaise, tiramisu, or egg liqueur. These flavors are fantastic, of course, but if you do use raw eggs, opt for pasteurized ones. If you can’t get them, consider heat-treating the egg mixture—you can warm it over steam for a few seconds (like when making tiramisu cream), making sure the temperature exceeds 70 degrees Celsius.

A Pure Cooking Tip for Everyone

Always store eggs in the refrigerator and never at room temperature. If kept at around 4 degrees Celsius, the risk of bacterial development is significantly reduced. After breaking them, wash your hands and utensils immediately. And don’t forget—if the egg smells strange or looks odd, throw it away without hesitation.

As nutritionist Beth Czerwony from the renowned Cleveland clinic said: Raw eggs are not only risky because of infections; they are also slimy and unpleasant to eat.

Final Thought

Raw eggs are truly a natural power source, but only if you are willing to take the risk. Modern science—and common sense—teach us that we can get the same benefits from cooked eggs, without the unpleasant consequences.

If you’re looking for extra protein for sports or recovery, rather turn to proven sources such as cottage cheese, chicken breast, or quality protein shakes. And if you want to revive grandma’s egg and honey recipe—pasteurize it first or buy a verified safe egg.

Health is precious—why risk it for one drop of yolk?

If you’re still wondering whether eggs are healthier raw or cooked, let us give you one last fact to consider: All nutrients found in a raw egg are just as well preserved in a cooked one. And if you cook them, they taste even better.

Information on this website is for educational purposes only and is not medical advice.