Written through Jessica DiGiacinto and Hrefna Palsdottir, ms — median reviewed by Katherine Marengo LDN, R.D., Nutrition — to update on July 19, 2021

If you’re looking to add an ext protein and nutrients to your diet, eggs are a nutritious slam dunk.

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They contain essential micro and also macronutrients and have displayed up in your fair re-publishing of scientific studies.

However, the nutrition profile of life eggs and the nutrition profile of cooking eggs have some significant differences, consisting of the truth that eating raw eggs or foods containing them raises concerns about the hazard of contracting a Salmonella epidemic (1).

Here are few of the health benefits — and health comes to — about eating life eggs.

Raw eggs space nutritious

just like cooked eggs, raw eggs are exceptionally nutritious.

They’re affluent in:

high-quality protein healthy and balanced fats vitamins mineralseye-protecting antioxidantsvarious other nutrients

One whole, large raw egg includes (2):

protein: 6 gramsfat: 5 gramsmagnesium: 6 mg (1% that your day-to-day Value)calcium: 28 mg (2% of her DV)phosphorus: 99 mg (8% of your DV)potassium: 69 mg (1% of her DV)vitamin D: 41 IU (5% of her DV)

In addition, one raw egg has 147 mg that choline (27% of her DV), an important nutrient that has actually been shown to positive impact mind function. Choline may play a function in heart health too (3, 4).

Raw eggs are likewise high in lutein and zeaxanthin. These crucial antioxidants protect your eyes and also may minimize your risk of age-related eye illness (5).

It’s necessary to note that almost every one of these nutrient are focused in the yolk. The egg white mostly consists of protein.


Raw eggs are nutrient-dense and packed v protein, good fats, vitamins, minerals, and also antioxidants that defend your eyes, brain, and heart. The yolks contain many of the nutrients.

Eggs are one of the finest sources of pet protein out there.

In fact, they contain all 9 necessary amino acids. For this reason, they’re frequently referred to as a “complete” protein resource (6, 7).

However, according to one really small, lot older study, eating the egg raw may decrease your absorption the these quality proteins.

The study compared the absorption of protein from both cooked and raw eggs in 5 people and found the 90% that the protein in cooked eggs to be absorbed, while only 50% of the protein in raw egg was took in (8).

This issue with absorption is miscellaneous to think about if eggs room your main resource of protein, yet the size and date the the examine make it impossible to draw any type of real conclusions.


It’s feasible that her body will not absorb the protein in life eggs and also the protein in cooking eggs, but an ext research is needed.

Biotin is a water-soluble B vitamin, additionally known together vitamin B7.

This vitamin is involved in her body’s production of glucose and also fatty acids. It’s additionally important throughout pregnancy (7).

While egg yolks provide a great dietary resource of biotin, life egg whites contain a protein dubbed avidin. Avidin binding to biotin in the small intestine, staying clear of its absorption. Since heat destroys avidin, this is no an worry when the egg has been cooking (7, 8).

In any kind of case, also if friend eat life eggs, it’s very unlikely that will lead to actual biotin deficiency. For that to happen, you would should consume raw eggs in huge amounts every job (9).


Raw egg white skin - man contain the protein avidin, which might block the absorb of biotin, a water-soluble B vitamin. However, it’s unlikely to reason deficiency uneven you eat a lot of raw eggs.

Raw and undercooked eggs may contain Salmonella, a form of harmful bacteria (10).

Salmonella air pollution can happen in one of two ways:

either straight during the formation of one egg within the hen indirectly when Salmonella contaminates the outside of the egg and penetrates v the shell membrane

Indirect contamination can happen during the production process, during handling, or throughout food ready (10).

Consuming contaminated eggs can cause food poisoning.

Symptoms the Salmonella food poisoning include stomach cramps, diarrhea, vomiting, and fever. These symptoms usually show up 6 hrs to 6 work after contracting an infection and may critical 4 come 7 work after eating the food contaminated through the bacteria (1).

Between 1995 and 2002, eggs were identified as the resource of 53% of all instances of Salmonella report to the Centers for disease Control and Prevention (CDC). In 2013, that was approximated that Salmonella caused roughly 1 million instances the illnesses in the United says (11, 12).

Pasteurization is one method that is regularly employed to protect against the opportunity of Salmonella contamination. This process uses a heating treatment to minimize the number of bacteria and also other microbe in foodstuffs (13).

The U.S. Room of farming (USDA) considers it for sure to usage in-shell raw egg if they space pasteurized (14).


Raw eggs might contain a type of pathogenic bacteria referred to as Salmonella, i m sorry can reason food poisoning. Using pasteurized egg lessens the possibility of contracting a Salmonella infection.

While most civilization who experience Salmonella food poisoning get better quickly, there are civilization who room at a greater risk for contracting an infection and also who may have much more severe symptoms.

Those who room older, pregnant, living through a jeopardized immune system, and also young kids should avoid eating life eggs and foods the contain lock — especially if the eggs have not to be pasteurized (10, 14).


Young children, pregnant people, larger adults, and those life with compromised immune systems must avoid eat raw eggs.

According come the CDC, there are a few ways you deserve to minimize the danger for contracting a Salmonella infection (1):

Buy pasteurized eggs and also egg products, i beg your pardon are easily accessible in part supermarkets.Only purchase eggs kept in the refrigerated food section of the grocery store.Keep eggs refrigerated in her home. Save them in ~ room temperature may induce rapid growth of harmful bacteria.Don’t purchase or consume eggs past their expiration date.Get rid of cracked or dirty eggs.Wash hands and also anything else that may have actually come into call with raw eggs.

While all of these measures help, among the ideal ways to eliminate the threat of contracting Samonella is to chef eggs thoroughly.

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Buying pasteurized and also refrigerated eggs can lower the risk of contracting a Salmonella infection. Suitable storage and handling ~ you purchase them is likewise important.