Is It Healthy to Drink Raw Eggs? Benefits, Risks and What the Science Says
Drinking raw eggs has been popular for decades, especially among athletes, bodybuilders, and people looking for a quick source of protein. But is it healthy to drink raw eggs, or is this practice more risky than beneficial?
The short answer is raw eggs can provide protein, vitamins, minerals, fats, and other nutrients, but there is no strong nutritional reason to choose raw eggs over properly cooked eggs. In fact, research suggests that cooking can make egg protein easier for the body to digest and absorb.
The biggest concern is food poisoning. Raw or undercooked eggs can contain Salmonella, a bacterium that can cause diarrhea, vomiting, fever, and abdominal cramps. In vulnerable people, infection can become serious.
Therefore, if you enjoy eggs for nutrition, cooked eggs are generally the safer choice. If a recipe requires uncooked eggs, pasteurized eggs are a safer alternative.
Important: The evidence discussed in this article applies to ordinary raw, unpasteurized eggs. Pasteurized eggs are different because they have been treated to reduce harmful bacteria without fully cooking the egg.
What Are the Benefits of Drinking Raw Eggs?
People who drink raw eggs often believe that avoiding cooking preserves more nutrients. Eggs are indeed nutrient-dense foods, but this does not mean that drinking them raw provides special health benefits.
Here are some of the nutritional benefits eggs can provide.
1. Eggs provide high-quality protein
Eggs contain all nine essential amino acids needed by the body. Protein helps maintain and repair muscles, produce enzymes and hormones, and support many other body functions.
However, raw eggs are not necessarily a better protein source than cooked eggs.
A human study published in the Journal of Nutrition found that cooked egg protein had a true ileal digestibility of about 90.9%, compared with approximately 51.3% for raw egg protein. This means the body was able to digest and absorb substantially more of the protein after cooking.
That finding is important for anyone drinking raw eggs specifically to increase protein intake.
2. Eggs contain important vitamins and minerals
Eggs contain nutrients such as:
- Vitamin B12
- Riboflavin
- Selenium
- Choline
- Vitamin A
- Vitamin D
- Phosphorus
- High-quality protein
These nutrients are available whether eggs are eaten as part of a meal or incorporated into another food.
However, there is no good evidence that drinking raw eggs makes these nutrients dramatically more beneficial.
3. They can support muscle growth
Protein is important for building and maintaining muscle. This explains why eggs have traditionally been popular among athletes.
Research involving healthy young men found that consuming five raw eggs after resistance exercise stimulated muscle protein synthesis. However, the study found no significant difference in muscle protein synthesis between raw and boiled eggs. Interestingly, boiled eggs produced a higher peak rise in essential amino acids in the blood.
So, when considering the benefits of drinking raw eggs for bodybuilding, the evidence does not show that raw eggs have a special muscle-building advantage.
4. Eggs can be convenient
Some people drink raw eggs because they are quick.
A person may crack two eggs into a blender with milk, fruit, oats, or another ingredient. This can make breakfast or a post-workout drink convenient.
However, convenience does not eliminate the risk of bacterial contamination.
Why Do Athletes Drink Raw Eggs?
So, why do athletes drink raw eggs?
The practice became famous through bodybuilding culture, movies, television, and stories about old-school athletes. Raw eggs were viewed as an inexpensive and convenient source of protein.
The famous image of a person drinking raw eggs before exercise helped reinforce the idea that raw eggs could provide extraordinary strength.
But modern nutrition research gives us a more balanced picture.
Athletes need:
- Adequate total calories
- Sufficient protein
- Carbohydrates for training
- Healthy fats
- Vitamins and minerals
- Adequate hydration
- Enough sleep and recovery
Raw eggs are not required for muscle growth.
If an athlete wants egg protein, properly cooked eggs or pasteurized egg products can provide protein without the same level of food-safety concern.
Why Did People Drink Raw Eggs?
The practice is not new.
Historically, raw eggs were sometimes used because they were:
- Easily available
- Inexpensive
- Easy to consume
- Considered nutritious
- Associated with strength and vitality
Bodybuilding culture also helped popularize the practice.
Before modern sports nutrition products became widely available, eggs were an affordable source of high-quality protein. Drinking them seemed like an easy way to consume several eggs quickly.
However, a traditional practice is not automatically a scientifically recommended practice.
Modern food-safety research has made it clear that raw eggs can carry Salmonella.
The Biggest Risk: Salmonella Raw Eggs
The most important reason to be cautious about raw eggs is Salmonella.
Salmonella is a group of bacteria that can cause foodborne illness. Importantly, an egg can look clean and normal while still containing harmful bacteria. The FDA notes that even fresh, clean, uncracked eggs may contain Salmonella.
Salmonella infection can cause:
- Diarrhea
- Fever
- Abdominal cramps
- Nausea
- Vomiting
- Dehydration
Symptoms commonly begin within hours to several days after exposure. Most healthy people recover, but some infections can become severe.
In serious cases, the infection can spread beyond the intestines and become life-threatening.
This answers another common question:
Can You Die From Eating Raw Eggs?
It is possible, although uncommon, for Salmonella infection associated with contaminated food to become life-threatening or fatal.
The risk is particularly concerning for young children, older adults, pregnant women, and people with weakened immune systems.
This does not mean that every person who drinks a raw egg will become seriously ill. Rather, it means that the risk is avoidable when eggs are cooked or pasteurized.
Disadvantages of Eating Raw Eggs
The main disadvantages of eating raw eggs include the following.
1. Increased risk of Salmonella infection
This is the most important disadvantage.
Cooking eggs properly reduces the risk of foodborne illness. The FDA recommends cooking eggs until the yolks and whites are firm and cooking foods containing eggs thoroughly.
2. Raw egg protein may be less digestible
Research in humans found that substantially more raw egg protein escaped digestion and absorption compared with cooked egg protein.
Therefore, drinking raw eggs may actually be a poor strategy if your main goal is to maximize usable protein.
3. Raw egg white contains avidin
Raw egg white contains a protein called avidin, which can bind biotin, a B vitamin.
Cooking reduces the ability of avidin to bind biotin. This is particularly important for people with certain biotin-related medical conditions, for whom raw eggs may be specifically discouraged.
This does not mean that eating one raw egg will automatically cause biotin deficiency. The concern is more relevant with frequent and substantial consumption of raw egg whites.
4. Possible digestive discomfort
Some people may experience stomach discomfort after consuming raw eggs.
In addition, raw egg protein is harder to digest than cooked egg protein, according to human research.
Is It Healthy to Drink Raw Eggs in the Morning?
Is it healthy to drink raw eggs in the morning?
The time of day does not make raw eggs safer.
Drinking a raw egg at breakfast does not remove the possibility of Salmonella contamination.
If you enjoy eggs in the morning, a safer option is to eat them cooked. You can prepare:
- Boiled eggs
- Scrambled eggs
- Omelets
- Poached eggs
- Fully cooked fried eggs
You can also add cooked eggs to whole-grain bread, vegetables, beans, avocado, or other nutritious foods to create a balanced breakfast.
Can We Drink Raw Eggs Daily?
Can we drink raw eggs daily?
It is not advisable to make a routine of drinking ordinary, unpasteurized raw eggs.
The issue is not simply the number of eggs. Even if the chance that an individual egg contains Salmonella is relatively low, repeatedly consuming raw eggs creates repeated opportunities for exposure.
If you want to consume eggs regularly, cooked eggs are the safer choice.
If you have a recipe or nutritional shake that requires uncooked eggs, choose pasteurized eggs or pasteurized liquid egg products where available. The FDA specifically recommends pasteurized eggs or egg products for foods and drinks that will not be thoroughly cooked.
Is It Healthy to Drink Raw Eggs Every Day for Bodybuilding?
For bodybuilding, the answer is generally no special advantage has been demonstrated.
The goal should be adequate protein and overall nutrition rather than consuming protein in its rawest form.
Research on resistance-trained young men found that raw and boiled eggs both increased muscle protein synthesis after exercise, with no significant difference between the two egg groups.
Another human study found that cooked egg protein was much more digestible than raw egg protein.
Therefore, if you are trying to build muscle, consider:
- Eating adequate total protein.
- Including protein throughout the day.
- Combining strength training with proper recovery.
- Eating enough calories and carbohydrates.
- Getting adequate sleep.
- Choosing safer protein sources.
There is no need to drink raw eggs simply because you want bigger muscles.
Why Eat Raw Eggs Instead of Cooked Eggs?
There are very few evidence-based reasons to choose ordinary raw eggs instead of cooked eggs.
People may choose raw eggs because they:
- Believe cooking destroys nutrients.
- Think raw eggs are absorbed faster.
- Follow bodybuilding traditions.
- Want a quick protein drink.
- Prefer the taste or texture.
- Have seen athletes doing it.
However, these reasons should be weighed against the evidence.
Cooking can improve protein digestibility, and proper cooking reduces the risk of Salmonella.
Therefore, why eat raw eggs instead of cooked eggs? For most people, there is no clear nutritional reason to do so.
Drinking Raw Eggs Benefits for Female Consumers
Searches for drinking raw eggs benefits for female often suggest that raw eggs can improve fertility, skin, hair, energy, or hormones.
These claims should be treated carefully.
Eggs can certainly contribute useful nutrients to a balanced diet. However, there is not strong evidence that drinking eggs raw provides special benefits for women’s fertility, hormones, skin, or hair compared with eating properly cooked eggs.
Women who are pregnant should be especially careful with raw or undercooked eggs because foodborne infections can pose greater risks during pregnancy. The FDA advises pregnant women to avoid raw or undercooked eggs and foods containing them unless pasteurized eggs are used.
Common Mistakes to Avoid When Drinking Raw Eggs
If someone chooses to consume raw eggs despite the risks, several mistakes should be avoided.
Mistake 1: Assuming a clean shell means a safe egg
A clean-looking egg can still contain Salmonella.
Mistake 2: Thinking washing the shell makes the egg safe
Washing the outside does not guarantee that bacteria inside the egg are eliminated.
Mistake 3: Assuming fresh eggs cannot contain bacteria
Freshness does not guarantee freedom from Salmonella.
Mistake 4: Believing alcohol kills Salmonella
Adding alcohol to a drink containing contaminated raw eggs should not be considered a reliable safety measure.
Mistake 5: Giving raw eggs to vulnerable people
Young children, older adults, pregnant women, and people with weakened immune systems should be especially cautious about raw eggs.
Mistake 6: Confusing pasteurized and ordinary eggs
Pasteurized eggs have been treated to reduce harmful bacteria. They are not the same as ordinary raw eggs.
How to Make Raw-Egg Drinks Safer
If you have a recipe that requires raw eggs, consider these precautions:
- Use pasteurized eggs or pasteurized liquid egg products.
- Keep eggs refrigerated according to the product’s storage instructions.
- Check the packaging for pasteurization information.
- Wash your hands after handling raw eggs.
- Clean utensils and preparation surfaces.
- Avoid cracked or dirty eggs.
- Do not leave egg-based drinks sitting at room temperature for extended periods.
The FDA specifically recommends pasteurized eggs or egg products when eggs will be consumed without thorough cooking.
Raw Eggs vs Cooked Eggs: Which Is Better?
| Factor | Raw Eggs | Cooked Eggs |
|---|---|---|
| Protein | High | High |
| Protein digestibility | Lower | Higher |
| Salmonella risk | Higher | Much lower when properly cooked |
| Convenience | Very convenient | Also convenient |
| Biotin-binding avidin | Present in raw white | Reduced by cooking |
| Bodybuilding advantage | No proven special advantage | Excellent protein option |
| Overall safety | More concern | Safer |
The key point is that cooking does not turn an egg into a nutritionally inferior food. Instead, cooking can improve protein digestibility while reducing food-safety risks.
Frequently Asked Questions
1. Is it healthy to drink raw eggs?
For most people, raw eggs are not the safest way to consume eggs. They provide nutrients but carry a risk of Salmonella, and cooked egg protein is more digestible.
2. Can you drink raw eggs for muscle building?
You can obtain protein from raw eggs, but there is no proven muscle-building advantage over cooked eggs. Research has found similar muscle protein synthesis after raw and boiled eggs, while cooked egg protein is more digestible.
3. Can raw eggs cause Salmonella?
Yes. Raw eggs can contain Salmonella even when their shells look clean and undamaged.
4. Is it healthy to drink raw eggs everyday?
Regularly drinking ordinary raw eggs is not recommended because of the avoidable food-safety risk. Cooked eggs or pasteurized egg products are safer options.
5. Is it healthy to drink raw eggs in the morning?
The morning does not make raw eggs safer. If you want eggs for breakfast, properly cooked eggs are generally the safer choice.
6. Why do athletes drink raw eggs?
The practice is linked to bodybuilding culture and the idea that raw eggs provide quick protein. However, research does not show a special advantage of raw eggs for muscle growth.
7. Can you die from eating raw eggs?
Severe Salmonella infection can occasionally become life-threatening and, in serious cases, fatal. The greatest concern is among vulnerable groups such as young children, older adults, pregnant women, and people with weakened immune systems.
Final Verdict: Is It Healthy to Drink Raw Eggs?
So, is it healthy to drink raw eggs?
Raw eggs contain valuable nutrients and high-quality protein, but there is no strong evidence that drinking them raw provides a health advantage over eating properly cooked eggs.
In fact, research suggests that cooking substantially improves the digestibility of egg protein. At the same time, raw eggs can carry Salmonella, which can cause food poisoning and, in vulnerable people, serious illness.
For most people, the practical choice is simple:
Eat your eggs cooked.
If you have a smoothie, drink, dessert, or other recipe that requires uncooked eggs, choose pasteurized eggs or pasteurized egg products rather than ordinary raw eggs.
The goal of healthy eating is not simply to consume more nutrients. It is to obtain those nutrients safely and efficiently.
Take Action
If you currently drink raw eggs because you believe they are better for protein, bodybuilding, energy, or general health, consider switching to properly cooked eggs or pasteurized egg products. You can still enjoy the nutritional benefits of eggs while reducing an avoidable food-safety risk.
Choose nutrition backed by evidence, practice safe food handling, and make informed decisions about what you put into your body.
References
- U.S. Food and Drug Administration (FDA). What You Need to Know About Egg Safety.
- Evenepoel, P., et al. Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques. Journal of Nutrition, 1998.
- Evenepoel, P., et al. Amount and fate of egg protein escaping assimilation in the small intestine of humans. American Journal of Physiology-Gastrointestinal and Liver Physiology, 1999.
- Raw Eggs To Support Postexercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong? American Journal of Clinical Nutrition, 2022.
- Mayo Clinic. Salmonella infection: Symptoms & causes.
- U.S. Food and Drug Administration. Dairy and Eggs: Food Safety for Moms-to-Be.
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