Is it safe to consume raw eggs? Here’s how they differ from cooked eggs in nutrition

Health risks of eating raw eggs: They are unsafe to eat is that they carry the risk of Salmonella, a type of bacteria (Image: Pexels)

• Raw eggs carry a risk of Salmonella infection and lower protein absorption.
• Cooked eggs offer better nutrient absorption than raw eggs.
• Overcooking eggs can reduce their nutrition and taste.

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Eggs are one of the most favourite breakfast foods enjoyed across the globe. They are affordable, accessible, and easy to make. It’s long been known that eggs are a powerhouse of nutrition, containing protein, choline, vitamins, and minerals.

To give an energetic start to your day, eggs are a perfect addition. However, the nutritional value of raw and cooked eggs differs, and raw eggs or foods containing them carry a risk of Salmonella infection.

What are raw eggs and products that contain them?

Raw egg products refer to foods made with eggs that are uncooked or lightly cooked, but not sufficiently enough to kill the bacteria. This includes mayonnaise, hollandaise, and raw egg protein drinks, among others.

Also read | Health benefits of eggs: All the reasons why you must add these superfoods in your breakfast

Health risks of eating raw eggs

Contamination with bacteria

The main reason why raw eggs are unsafe to eat is that they carry the risk of Salmonella, a type of bacteria. Salmonella contamination can happen inside the hen, before the eggshell develops fully or outside the eggshell after it is laid, penetrating through the membrane into the egg.

There are also chances of contamination during the production process and handling. Consuming such eggs can cause stomach cramps, diarrhoea, vomiting, and fever.

While pasteurisation is often used as a method to prevent Salmonella contamination, not all eggs go through the process, especially the ones sold in India. Pasteurisation helps to reduce bacteria by heating the eggs without really cooking them.

Also read | What happens when you eat eggs daily for two weeks? Harvard-trained gastroenterologist explains

Issues with nutrient absorption

Eggs are considered to be the best source of complete protein, but it isn’t the same when they are consumed raw. Raw eggs may decrease the absorption of these proteins. A study examined how the body absorbs protein from cooked vs raw eggs in five participants and showed that about 90 per cent of the protein from cooked eggs was absorbed, compared to only around 50 per cent from raw eggs.

Additionally, raw egg whites contain a protein called avidin, which prevents absorption of biotin. When you cook eggs, avidin gets destroyed, leading to better absorption.

Thus, raw eggs may be highly nutritious, but not as much as cooked eggs. The nutrient absorption in cooked eggs is much better, making them a more preferred choice. However, overcooking should be avoided, as it makes the eggs lose not only their flavour and taste, but also some of their nutrition.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.