Eating raw eggs is generally not recommended due to the risk of salmonella poisoning. However, consuming pasteurized liquid egg whites raw is considered safe by many health organizations. This article examines whether it is safe to eat liquid egg whites raw and provides guidance on how to do so safely.
What are liquid egg whites?
Liquid egg whites refer to pasteurized egg whites that have been separated from the yolk and processed into a liquid form. They are available in cartons in the refrigerated section of most grocery stores.
Liquid egg whites provide the same nutritional benefits as raw egg whites – mainly protein. A 1⁄4 cup serving contains about 7 grams of protein and 25 calories.
The key difference between raw and liquid egg whites relates to food safety. Pasteurization heats the whites enough to kill any potential salmonella bacteria present.
Are raw egg whites safe to eat?
According to the U.S. Department of Agriculture (USDA), raw egg whites are not recommended for consumption.
This is because raw egg whites may contain salmonella. Salmonella is a bacteria that can cause food poisoning, with symptoms like nausea, vomiting, diarrhea, and fever.
Salmonella is destroyed when eggs are cooked to 160°F. Consuming raw or undercooked egg whites bypasses this safety step.
The USDA states that people who choose to consume raw egg whites should use pasteurized shell eggs or egg products to reduce the risk of illness.
Risk factors
Certain groups of people are at higher risk for salmonella infection and should avoid raw egg whites entirely:
- Young children
- Older adults
- Pregnant women
- People with weakened immune systems
For otherwise healthy individuals, the risks from consuming raw egg whites occasionally are low but not zero.
Are liquid egg whites pasteurized?
Unlike raw egg whites separated yourself at home, commercially produced liquid egg whites found in supermarkets are pasteurized. This makes them safer for consumption without cooking.
Liquid egg whites are heated to a minimum of 134°F for at least 3.5 minutes during pasteurization. Some brands may use higher temperatures and longer durations.
This process is sufficient to eliminate any salmonella present while maintaining the nutritional content of the eggs.
Unpasteurized liquid egg whites
Some specialty brands offer unpasteurized liquid egg whites marketed as a more “natural” raw product. These should be treated like regular raw egg whites and not consumed uncooked.
Always check the label to confirm the liquid whites have been pasteurized before drinking them raw.
Do health organizations consider pasteurized whites safe when raw?
Several major health organizations confirm that pasteurized liquid egg whites can be safely consumed uncooked:
- U.S. Food and Drug Administration (FDA) – States pasteurized egg whites are a safe, raw ingredient to eat.
- American Egg Board – Considers commercially pasteurized liquid egg whites safe to consume without cooking.
- USDA – Approves pasteurized egg whites for recipes requiring raw or undercooked eggs.
While minor risks of contamination exist even after pasteurization, they are very low.
Nutrition of liquid egg whites
Egg whites are popular among fitness enthusiasts and dieters because they provide an impressive amount of protein with minimal calories and fat:
| Nutrient | 1⁄4 cup liquid egg whites |
|---|---|
| Calories | 25 |
| Protein | 7 grams |
| Fat | 0 grams |
| Carbs | 0 grams |
Egg whites contain no cholesterol and little fat. The protein is considered high quality and provides all essential amino acids.
Liquid egg whites make a nutrition-packed addition to smoothies and protein shakes. They can be used as a lower-calorie substitute in recipes that call for whole eggs.
Micronutrients
Egg whites provide small amounts of the following micronutrients:
- Riboflavin
- Folate
- Selenium
- Zinc
- Calcium
- Potassium
- Magnesium
However, the micronutrient content is minimal compared to whole eggs or other foods.
Taste and texture of raw egg whites
Egg whites are known for having a mild, delicate flavor. When raw, the texture is thick and slightly gelatinous.
Raw egg whites are often described as:
- Mild
- Slightly sweet
- Smooth
- Creamy
They tend to take on the flavors of other ingredients when combined in smoothies, protein shakes or cocktails.
Those who dislike the texture of raw egg whites compare it to mouthfeel of okra or aloe vera gel.
Uses for raw liquid egg whites
There are many ways pasteurized liquid egg whites can be consumed raw:
Smoothies
Try adding 2-4 ounces of egg whites to your favorite fruit or vegetable smoothie recipe. The egg whites blend seamlessly into the drink.
Protein shakes
For a protein boost, add 1⁄4 to 1⁄2 cup egg whites to your post-workout protein shake.
Oatmeal and yogurt
Stir 2-3 tablespoons of egg whites into oatmeal, yogurt, cottage cheese or similar dishes. It disguises easily in these creamy foods.
Cocktails
Some mixologists use pasteurized egg whites to create foamy cocktail recipes like whiskey sours, pisco sours or fizzes.
Sauces and dressings
Raw egg whites can be used to make healthy homemade mayonnaise, ranch dressing, hollandaise sauce or aioli.
Baking
Replace raw eggs in cookie dough, cake batter or other uncooked dessert recipes with an equal amount of liquid egg whites.
Food safety
To prevent any illness when consuming raw liquid egg whites use proper food safety practices:
- Only use pasteurized egg whites.
- Check expiration date and don’t use if expired.
- Store opened cartons in the refrigerator and use within 7 days.
- Do not allow raw egg whites or dishes containing them sit out at room temperature more than 2 hours.
- Wash hands, utensils, and preparation surfaces before and after use.
Risks of eating raw egg whites
While pasteurized liquid egg whites are generally safe for consumption when raw, some potential risks remain:
Salmonella
There is a very small chance of salmonella presence even in pasteurized products. The elderly, children, pregnant women and those with weakened immune systems should take extra caution.
Biotin deficiency
Raw egg whites contain a protein called avidin that can bind with biotin and make it unavailable for absorption. Consuming raw egg whites long term may lead to a biotin deficiency.
Cooking denatures the avidin protein, preventing this effect. The risks from occasional raw egg white consumption are low.
Allergic reaction
Those with egg allergies should avoid consuming raw or cooked egg whites. An allergic reaction can include hives, swelling, and difficulty breathing.
Pasteurized vs. unpasteurized liquid egg whites
The key distinction when considering liquid egg whites is whether they have been pasteurized or not. Here’s how pasteurized and unpasteurized products compare:
| Pasteurized | Unpasteurized | |
|---|---|---|
| Treatment | Heated to at least 134°F for 3.5 minutes | No heat treatment |
| Safety | Considered safe to consume raw by health organizations like the USDA and FDA | May contain salmonella and other pathogens. Not recommended for eating raw. |
| Availability | Found in the refrigerated section of most grocery stores | Limited availability in natural food stores or farms |
| Taste | Mild, delicate egg flavor | More “eggy” flavor |
| Price | Typically $3-$5 per quart carton | Often costs more due to smaller production |
Unless you specifically seek out a raw, unpasteurized product, commercially available liquid egg whites have undergone pasteurization.
FAQs
Are liquid egg whites cooked?
Liquid egg whites are not cooked. They are simply raw egg whites that have been separated from the yolk and pasteurized. This allows them to be consumed safely without cooking.
Do liquid egg whites need to be refrigerated?
Yes, keep opened cartons of liquid egg whites stored in the refrigerator. Discard any unused portion after 7 days.
Can you freeze liquid egg whites?
Liquid egg whites freeze well for up to one year. Thaw completely in the refrigerator before using.
Are powdered egg whites safe to eat raw?
Dry, powdered egg white powder should always be cooked before eating. The powderization process does not destroy potential salmonella like pasteurization.
Can you eat egg white protein powder raw?
No, protein powders made from egg whites are not pasteurized and contain raw egg whites. They need to be mixed into baked goods or cooked foods.
The bottom line
Most experts agree pasteurized liquid egg whites from the grocery store can be safely eaten without cooking. While a very minor risk of foodborne illness exists, it is unlikely when following proper handling procedures.
Liquid egg whites offer an easy way to boost nutrition, protein intake, and enjoy raw egg recipes while minimizing risks.
However, children, the elderly, pregnant women and those with weakened immune systems should avoid consuming raw egg whites to be extra safe.
