Consuming raw eggs has been a practice in various cultures, often for perceived nutritional benefits or as part of athletic regimens. However, it’s important to understand the associated risks and how they compare to cooked alternatives.
Understanding the Risks
The primary health concern with consuming raw or undercooked eggs is the risk of bacterial contamination, specifically from Salmonella. This bacterium can be present on the eggshell or inside the egg. The Centers for Disease Control and Prevention (CDC) estimates that approximately 1 in every 20,000 eggs may be contaminated.
Ingesting Salmonella can cause salmonellosis, a foodborne illness with symptoms like diarrhea, fever, abdominal cramps, nausea, and vomiting. Symptoms typically appear within 6 to 72 hours and can last four to seven days. Most healthy individuals recover without treatment, but severe dehydration may require medical attention.
Salmonellosis can lead to more serious complications, such as bacteremia (infection spreading to the bloodstream) and reactive arthritis (joint inflammation). Young children, older adults, pregnant women, and those with weakened immune systems are particularly vulnerable to severe, potentially life-threatening illness.
Nutritional Aspects
Raw eggs offer protein, fats, vitamins, and minerals. However, the bioavailability of some nutrients is compromised when eggs are consumed raw. Biotin, a B-vitamin important for metabolism, is a notable example.
Raw egg whites contain avidin, a protein that binds to biotin, preventing its absorption in the digestive tract. While biotin deficiency from raw egg consumption is rare, it can occur with excessive and prolonged intake. Cooking denatures avidin, making biotin fully available. Cooking also generally makes egg proteins more digestible and their nutrients more bioavailable.
Safer Consumption and Prevention
Thorough cooking is the most effective way to minimize foodborne illness risk from eggs. Cooking eggs until both the yolk and white are firm eliminates Salmonella. For egg dishes, an internal temperature of 160°F (71°C) ensures safety.
Pasteurized eggs are a safer alternative for recipes requiring raw or lightly cooked eggs, like Caesar dressing, homemade mayonnaise, or eggnog. These eggs are gently heat-treated to destroy pathogens, including Salmonella, without cooking them. While all liquid egg products in the U.S. are pasteurized, only a small percentage of in-shell eggs are.
Infants, young children, pregnant women, older adults, and those with compromised immune systems should strictly avoid raw or undercooked eggs due to their vulnerability. Proper handling and storage are also important. Keep eggs refrigerated at 40°F (4.4°C) or below in their original carton, and discard cracked or dirty eggs. Wash hands and clean surfaces that contact raw eggs with hot, soapy water to prevent cross-contamination.