Are raw eggs more nutritious than cooked eggs ??

Eggs are one of the healthiest foods in the world. They contain a lot of important nutrients and can give you attractive health benefits. It is rich in high-quality protein, healthy fats, vitamins, minerals, eye-protecting antioxidants, and other nutrients. Almost all the nutrients are concentrated in the yolk, and the white color is mostly protein. Therefore, it created thousands of food myths.

raw egg and cooked egg

A large raw egg (50 g) contains the following nutrient levels.

Vitamin B213% RDI
Vitamin B58% RDI
Vitamin B127% RDI
Vitamin A9% RDI
Selenium (Se)22% RDI
Phosphorus (P)10% RDI
Folate6% RDI

In addition, one raw egg contains 147 mg of choline, an essential nutrient for healthy brain function. Choline also helps with heart health. Raw eggs are also high in lutein and zeaxanthin. These are antioxidants that protect your eyes and reduce the risk of age-related eye diseases. In fact, eggs contain all nine essential amino acids. For this reason, they are often referred to as a “complete” protein source.

Raw eggs reduce protein absorption.

However, eating raw eggs may reduce the absorption of these quality proteins. The proteins in them are not well absorbed. Research has shown that the protein in cooked eggs is more digestible than the protein in raw eggs. That is, 90% of the protein in cooked eggs is absorbed, but only 50% in raw eggs. So if you eat eggs raw, your body will not be able to absorb all the protein.

Raw egg whites can block biotin absorption.

Biotin is a water-soluble B-vitamin, also known as vitamin B7. These vitamins are involved in the production of glucose and fatty acids in your body. It is also important during pregnancy. Egg yolks are a good source of biotin, while raw egg whites contain a protein called avidin. Avidin binds with biotin in the small intestine and prevents it from being absorbed. This is not a problem when the egg is cooked as the heat destroys the avidin.

Food myth-raw egg drink

Risk of contamination of raw eggs by bacteria .. !!

Raw eggs may contain Salmonella, a harmful bacterium. These bacteria can be found not only on eggshells but also inside eggs. Consumption of such contaminated eggs can lead to food poisoning. Symptoms of food poisoning include abdominal pain, diarrhea, nausea, fever, and headache. These symptoms usually appear within 6 to 48 hours of eating and can last for 3 to 7 days.

Bacterial infections are more dangerous for some people.

Salmonella infection can have serious or even fatal consequences in some people.

These groups should avoid eating raw eggs and foods containing them. In these groups, Salmonella infection can be serious and life-threatening. They can often be found in foods such as homemade mayonnaise, cake icing, and ice cream.

Although protein is well absorbed from cooked eggs, other nutrients may be slightly depleted during cooking, for example, vitamin A, vitamin B5, phosphorus (P), and potassium (K). This can be pointed out as an advantage of eating raw eggs.

If you also eat raw eggs,

drinking raw egg

However, the only way to eliminate the risk is to cook your eggs well. Purchasing pasteurized and frozen eggs can reduce the risk of Salmonella infection. Proper storage and handling is also important once you have purchased them.


That raw eggs should be avoided.

Considering the above, it is clear that eating raw eggs does not provide the expected amount of nutrients.


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