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Are raw eggs good for you?

Eating raw eggs has long been a controversial practice. Some people claim that raw eggs are highly nutritious, while others argue that the potential risks outweigh any benefits. This article examines the pros and cons of consuming raw eggs.

Nutritional profile of raw eggs

A typical raw egg contains:

  • 75 calories
  • 6 grams of protein
  • 5 grams of fat
  • Trace amounts of carbohydrates
  • Vitamins A, D, E, K, B6, B12, and folate
  • Minerals like iron, calcium, zinc, and selenium
  • Antioxidants like lutein and zeaxanthin

So in many ways, raw eggs are nutritious. The protein in raw eggs is highly bioavailable, meaning it’s easy for the body to utilize. The fat in egg yolks is mostly unsaturated. Raw eggs also contain decent amounts of important micronutrients.

Benefits related to nutrition

Here are some potential benefits of the nutrients found in raw eggs:

  • Protein helps build and repair tissues and enhances muscle growth.
  • Healthy fats support heart, skin, hormone, and brain health.
  • Vitamin A benefits eye health and immune function.
  • B vitamins help convert food into cellular energy and fuel metabolism.
  • Folate assists in healthy fetal development.
  • Iron carries oxygen throughout the body and aids metabolism.
  • Zinc boosts immune function and wound healing.
  • Selenium acts as an antioxidant and supports thyroid health.

Therefore, raw eggs provide a wide array of important nutrients that offer many health benefits. Some people who include raw eggs in their diet report improvements like having more energy, building muscle faster, and supporting their overall well-being.

Potential risks of eating raw eggs

Despite their nutritional content, raw eggs also come with some safety concerns:

Salmonella and other bacteria

One of the biggest worries with raw eggs is potential contamination with the bacteria Salmonella enteritidis. Salmonella can sometimes be present inside eggs. If the eggs are eaten raw, the bacteria can infect the body and cause salmonella poisoning.

Symptoms include:

  • Fever
  • Diarrhea
  • Stomach cramps
  • Nausea and vomiting
  • Headache

Salmonella can be serious or even life-threatening for vulnerable groups like the elderly, infants, those with weakened immune systems, and pregnant women.

While the risk of salmonella in commercial eggs is low, around 1 in every 20,000 eggs, it’s impossible to completely eliminate.

Other bacteria like E. coli and Campylobacter can also sometimes contaminate the inside of eggs, leading to similar symptoms if the eggs are eaten raw.

Biotin deficiency

Raw egg whites contain a protein called avidin, which binds to the vitamin biotin and prevents its absorption. Over time, this can lead to a biotin deficiency.

Biotin is important for:

  • Carbohydrate, protein, and fat metabolism
  • Regulating gene expression
  • Producing important enzymes
  • Synthesizing fatty acids
  • Supporting neurological function

Symptoms of biotin deficiency include hair loss, dry eyes, fatigue, depression, muscle pains, and rashes.

However, biotin deficiency from consuming raw egg whites alone is rare, as you would need to eat large amounts of solely egg whites consistently.

Allergic reaction

Some people are allergic to proteins found in egg whites or yolks. Consuming raw eggs could trigger an allergic reaction in those individuals.

Symptoms might include:

  • Hives or rash
  • Swelling of the lips, face, tongue, or throat
  • Wheezing or difficulty breathing
  • Nasal congestion
  • Abdominal pain, diarrhea, nausea, or vomiting

In severe cases, a life-threatening reaction called anaphylaxis may occur, requiring emergency medical treatment.

Assessing the risks

Analyzing reports over the past few decades helps assess the actual risk of getting sick from raw eggs:

  • Between 1985-2002, around 2 million cases of salmonella poisoning were reported in the U.S. Raw eggs caused 182 deaths and 30,000 illnesses.
  • From 1990-2001, raw shell eggs produced 27 significant salmonella outbreaks.
  • In 2010, an estimated 142,000 illnesses were caused by consuming raw or undercooked eggs contaminated with salmonella.
  • From 2012-2020, 17 multistate outbreaks were traced back to raw eggs, causing 368 illnesses.

So while milllions eat raw eggs without issues, some cases of serious illness do occur. Certain groups at high risk for infections should avoid raw eggs.

As for allergies, egg allergy affects around 2% of young children but is generally outgrown. Only about 0.2% of adults have an egg allergy.

So while severe allergic reactions are very rare, anyone with a known egg allergy should avoid raw eggs altogether.

Reducing the risks of raw eggs

If you want to eat raw eggs but are concerned about risks, here are some tips to reduce the dangers:

Buy pasteurized eggs

Pasteurized eggs are briefly heated to kill any potential bacteria but retain most nutrients. This destroys salmonella while maintaining the egg’s beneficial qualities.

Choose organic, free-range eggs

Studies show eggs from chickens raised outdoors on a more natural diet have lower salmonella rates. About 1 in 30,000 free-range eggs may contain salmonella compared to 1 in 10,000 conventional eggs.

Buy from trusted local farms

Visiting local farms and asking questions about egg safety protocols can provide more transparency and confidence in raw egg quality.

Refrigerate promptly

Keeping eggs chilled prevents bacteria from multiplying rapidly. Refrigerate eggs right away rather than leaving them out.

Wash the shell

Gently washing the egg shell with warm water may reduce bacteria on the exterior that could contaminate the inside when cracked.

Use fresh eggs

Salmonella risk may increase over time as eggs age. Use eggs within 3-5 weeks of purchase.

Separate yolk and white

Consuming egg yolks alone removes risks from raw egg whites like biotin deficiency and allergies.

Groups who should not consume raw eggs

To avoid potential health hazards, the following groups should avoid raw and undercooked eggs:

Young children

Children’s underdeveloped immune systems make them more susceptible to infections from bacteria like salmonella.

Older adults

Immune function also declines in older age, making seniors more prone to foodborne illnesses.

Pregnant women

Pregnant women are also at high risk for serious complications from salmonella and other foodborne pathogens.

Those with weakened immune systems

Individuals with impaired immunity from conditions like HIV/AIDS, cancer treatment, steroids, or autoimmune disorders are more vulnerable to severe infection from contaminated eggs.

Anyone with egg allergies

People with diagnosed egg allergies should avoid consuming raw or undercooked eggs as they could trigger a serious reaction.

Alternatives to raw eggs

For those wanting to avoid potential risks of raw eggs, some alternatives include:

Cooking eggs fully

Cooking eggs until the whites and yolks are solid eliminates any parasites, bacteria, or viruses present.

Using pasteurized egg products

Pasteurized egg whites, yolks, or whole eggs are heated enough to kill bacteria while preserving nutrients.

Choosing egg substitutes

Commercial egg replacers made from ingredients like tapioca starch, potato starch, and leavening agents mimic the properties of eggs.

Using egg white powders

Dehydrated, spray-dried egg white powders retain many nutritional benefits of fresh eggs without raw egg risks.

Should you eat raw eggs?

Whether or not to eat raw eggs is ultimately a personal choice based on your health status and comfort with potential risks versus benefits.

Here are some final risk factors to weigh when deciding on raw egg consumption:

Lower Risk Higher Risk
In good health with robust immune function Young, elderly, pregnant, or immunocompromised
No egg allergies Diagnosed egg allergy
Purchase from trusted organic farms Source from random mass producers
Eat occasionally in small amounts Eat daily, large quantities
Refrigerate and wash eggs Leave unwashed eggs unrefrigerated

In general, most healthy adults eating raw eggs in moderation are unlikely to experience problems. However, caution is warranted in certain higher risk individuals or when egg sourcing and handling practices are subpar.


Raw eggs contain many beneficial nutrients like protein, vitamins, minerals, and antioxidants that offer health advantages. However, raw eggs also carry some risks of bacterial contamination and allergic reactions in susceptible individuals.

Following safety practices like choosing pasteurized or farm-fresh eggs, refrigerating promptly, and separating yolks can reduce chances of illness. Those in high-risk groups and people with egg allergies should avoid raw egg consumption.

Ultimately, the decision to consume raw eggs involves weighing your personal degree of risk tolerance against potential nutritional benefits. Using sound judgment to guide choices can allow most healthy adults to safely enjoy raw eggs in moderation.