The debate around eating raw eggs has been ongoing for many years, with some people advocating for their numerous health benefits and others warning about the potential risks. On one hand, raw eggs are a rich source of protein, vitamins, and minerals that can improve muscle growth, brain function, and overall health. On the other hand, consuming raw eggs can increase the risk of foodborne illness and elevate cholesterol levels, which can have negative effects on health. As a result, the topic of eating raw eggs remains controversial, and individuals must weigh the pros and cons to make an informed decision about whether to consume them.

Pros of Eating Raw Eggs

Improved muscle growth and repair

Raw eggs contain high-quality protein, which is essential for building and repairing muscle tissue. The protein in eggs is also easily absorbed by the body, providing a quick source of amino acids for muscle repair and growth. Additionally, raw eggs contain vitamins and minerals, such as vitamin D and calcium, that are important for bone health and can aid in muscle recovery.

Evidence from research studies: 

Raw eggs contain several essential nutrients that are crucial for brain function, including choline, which is a B-vitamin that helps to improve memory, focus, and overall cognitive function. The high-quality protein in eggs also helps to maintain and repair brain tissues, promoting better overall brain health. Additionally, the omega-3 fatty acids found in raw eggs have anti-inflammatory properties that can help to reduce oxidative stress in the brain and prevent age-related cognitive decline.

Evidence from research studies:

Several studies have shown the positive impact of consuming raw eggs on brain function. One study published in the journal “Appetite” found that the choline in eggs helped to improve memory and cognitive function in older adults. 

Another study published in the “British Journal of Nutrition” found that consuming eggs led to an improvement in mood and cognitive performance in healthy individuals. These and other research studies provide evidence of the beneficial effects of consuming raw eggs on brain function.

Convenient source of protein

Raw eggs are a versatile and readily available source of high-quality protein, making them a convenient option for individuals who are looking for a quick and easy source of protein. They can be consumed on their own or added to a variety of dishes, such as smoothies or baked goods, without the need for cooking or preparation. Raw eggs are also easy to store and transport, making them a great option for people who are on-the-go or have limited access to cooking facilities.

Comparison with other protein sources:

Compared to other protein sources, raw eggs provide a high-quality protein that is easily absorbed by the body. They are also a good source of essential amino acids, vitamins, and minerals, which are important for overall health and well-being. In comparison, some plant-based protein sources may not provide all of the essential amino acids and may also be less bioavailable to the body. Additionally, some animal-based protein sources, such as red meat, can be high in saturated fat and cholesterol, which can have negative effects on health if consumed in excess.

Cons of Eating Raw Eggs

Increased Risk Of Foodborn Illness

Raw eggs can contain harmful bacteria such as Salmonella which can cause foodborne illness if consumed in contaminated raw eggs. It is estimated that about 1 in every 20,000 eggs is contaminated with Salmonella, according to the US Food and Drug Administration (FDA). Symptoms of foodborne illness caused by Salmonella include vomiting, fever, abdominal cramps and diarrhea, which can last for several days.

Prevention Tips To Reduce The Risk Of Foodborne Illness 

To reduce the risk of foodborne illness, it is recommended to only consume eggs that have been thoroughly cooked until the yolk and white are firm. Additionally, it is important to wash hands, utensils, and cooking surfaces thoroughly to reduce the risk of contamination.

Elevated Cholesterol Levels

Raw eggs are high in dietary cholesterol, with one large egg containing approximately 186 mg of cholesterol, which is more than half of the recommended daily intake of 300 mg according to the American Heart Association. Consuming large amounts of cholesterol can lead to elevated cholesterol levels in the blood, which can increase the risk of heart disease and stroke.

Evidence from research studies Research has shown that high cholesterol consumption can increase the risk of cardiovascular disease. In a study published in the Journal of the American Medical Association, it was found that increased consumption of cholesterol from dietary sources, including eggs, was associated with an increased risk of cardiovascular disease. However, it is important to note that not all individuals are equally affected by dietary cholesterol, and some people may be able to consume larger amounts without experiencing adverse effects.

Reduced Bioavailability Of Some Nutrients

Cooking eggs can increase the bioavailability of certain nutrients, such as biotin and lutein, which are important for healthy skin, eyes, and hair. Biotin is a water-soluble vitamin that is not well absorbed in raw eggs, but cooking the egg increases the availability of this nutrient. Similarly, cooking the egg increases the bioavailability of lutein, which is important for healthy vision.

Evidence from research studies A study published in the Journal of Agriculture and Food Chemistry found that cooking eggs increased the bioavailability of biotin and lutein compared to raw eggs. The study concluded that cooking eggs can increase the availability of these nutrients, making them more easily absorbed by the body.

How to Make an Informed Decision About Eating Raw Eggs

Consideration of Personal Health Status When considering the consumption of raw eggs, it’s important to take your personal health status into account. Individuals who have weakened immune systems, such as those with a history of chronic illnesses or are pregnant, are at a higher risk of foodborne illness from consuming raw eggs. Before making a decision, it’s best to consult a healthcare professional who can assess your health status and determine if eating raw eggs is safe for you.

Consultation with a Healthcare Professional 

Consulting with a healthcare professional before consuming raw eggs is crucial. A healthcare professional can provide you with personalized advice on the risks and benefits of eating raw eggs based on your current health status, medical history, and dietary needs. They can also help you determine if there are any underlying health conditions or medications that may interact negatively with raw eggs.

Awareness of the Potential Benefits and Risks 

Before making a decision about eating raw eggs, it’s important to be aware of the potential benefits and risks. On the one hand, raw eggs are a convenient source of protein and provide a range of essential nutrients such as vitamins A, D, and B12, folate, and choline. On the other hand, there are also potential health risks associated with consuming raw eggs, including an increased risk of foodborne illness, elevated cholesterol levels, and reduced bioavailability of certain nutrients.

It’s important to thoroughly research and understand both the benefits and risks before making a decision about consuming raw eggs. The Centers for Disease Control and Prevention (CDC) provides information on the dangers of consuming raw or undercooked eggs and how to reduce the risk of foodborne illness. The National Institutes of Health (NIH) also provides information on the health benefits and risks of consuming eggs in general, including raw eggs.


In this post, we discussed the pros and cons of eating raw eggs and the effects on the body. We highlighted the convenient source of protein that raw eggs provide, along with essential vitamins and minerals. However, we also discussed the increased risk of foodborne illness, elevated cholesterol levels, and reduced bioavailability of some nutrients that may be associated with consuming raw eggs.

It’s important to consider your personal health status and consult with a healthcare professional before making a decision about eating raw eggs. If you decide to consume raw eggs, it’s crucial to take necessary precautions to reduce the risk of foodborne illness, such as only consuming eggs from trusted sources, storing them properly, and practicing good hygiene.

Final Thoughts 

Eating raw eggs can provide a convenient source of protein and essential nutrients, but it’s important to be aware of the potential health risks. Making an informed decision about consuming raw eggs involves considering your personal health status, consulting with a healthcare professional, and being aware of the benefits and risks.

References and Further Reading Centers for Disease Control and Prevention (CDC)

  1. National Institutes of Health (NIH)

Additional Resources for Further Reading on the Topic

  1. American Egg Board: Raw Eggs and Food Safety
  2. Harvard Health Publishing: Are raw eggs safe to eat?
  3. Mayo Clinic: Eggs: Nutrition and health benefits.

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