For decades, raw eggs have enjoyed an almost mythical reputation. From athletes cracking them into protein shakes to movie scenes showing boxers gulping them down before a workout, eating raw eggs has long been associated with strength, fitness, and high-protein diets.
But is this practice actually safe? The short answer is: Not always.
Raw eggs are undeniably nutritious. They contain high-quality protein, healthy fats, vitamins A, D, E, and B12, along with minerals such as selenium and phosphorus. A single egg is a nutritional powerhouse, whether it is boiled, poached, or scrambled. The problem lies not in the nutrients, but in what may come with them.
Raw eggs can occasionally carry salmonella, a type of bacteria that causes food poisoning. Although the risk is relatively low, infection can lead to unpleasant symptoms including diarrhoea, stomach cramps, fever, nausea, and vomiting.
In vulnerable groups, such as young children, older adults, pregnant women, and people with weakened immune systems, the illness can become far more serious.
Cooking eggs thoroughly is one of the simplest ways to eliminate this risk.
There is another reason nutrition experts generally favour cooked eggs over raw ones. Surprisingly, your body absorbs protein more efficiently from cooked eggs. Heat changes the structure of egg proteins, making them easier to digest. Research suggests the human body can utilise around 90 per cent of the protein in cooked eggs, compared with roughly half from raw eggs.
Raw egg whites also contain a protein called avidin, which binds to biotin – an important B vitamin involved in healthy skin, hair, and metabolism. Regularly consuming large amounts of raw egg whites could reduce the body’s ability to absorb biotin, although this is unlikely to be a problem for most people with a balanced diet.
What about homemade mayonnaise, Caesar salad dressing, or desserts like tiramisu? Many traditional recipes call for raw or lightly cooked eggs. If preparing these dishes, food safety experts recommend using pasteurised eggs, which have been gently heated to destroy harmful bacteria without actually cooking the egg.
So, should you ever eat raw eggs? For most healthy adults, an occasional raw egg is unlikely to cause harm if it comes from a trusted, pasteurised source. However, the potential risks generally outweigh the limited benefits, especially since cooked eggs provide virtually the same nutrients with greater safety and better protein absorption.
There is no nutritional prize for eating eggs raw. Whether you prefer them boiled, poached, or made into a fluffy omelette, cooking remains the safest and smartest way to enjoy one of nature’s most complete foods.
