Eating raw eggs is a controversial topic. Some people swear by consuming raw eggs for the potential health benefits, while others warn of the risks of foodborne illness. This article takes an in-depth look at the safety and benefits of eating raw beaten eggs.
What are the risks of eating raw eggs?
There are two main health risks associated with consuming raw eggs:
- Salmonella – Raw eggs may contain the bacteria Salmonella enteritidis. Salmonella can cause food poisoning with symptoms like diarrhea, vomiting, fever and stomach cramps.
- Other foodborne illnesses – Raw eggs may also contain other dangerous bacteria and parasites. These include E. coli, Campylobacter, Staphylococcus aureus, Listeria and tapeworms.
The risk of getting sick from raw eggs is quite low in most developed countries. In the US, only around 1 in every 20,000 eggs is contaminated with Salmonella. However, illness can be more severe in vulnerable groups like pregnant women, the elderly, infants and those with weak immune systems.
To reduce the risk of food poisoning, experts recommend only consuming raw eggs that have been pasteurized or from hens vaccinated against Salmonella.
What are the potential benefits of eating raw eggs?
Some people believe raw eggs may provide the following benefits:
- Protein – Eggs are a rich source of high-quality protein. Raw eggs contain all the amino acids in their natural state.
- Micronutrients – Eggs provide vitamins like A, D, E, K and B12 along with minerals like selenium, iron and zinc.
- Antioxidants – Raw eggs contain antioxidants like lutein and zeaxanthin which may benefit eye health.
- Better absorbed – Some nutrients like protein, vitamin A, D, E and K may be better absorbed from raw eggs rather than cooked.
- Muscle growth – Raw eggs are a popular supplement among athletes and bodybuilders to enhance muscle mass.
However, most experts agree these benefits are unlikely to outweigh the health risks for the general population.
Is eating raw beaten eggs safe?
Beating eggs until frothy or whipped increases the risk of food poisoning. Here’s why:
- Beating incorporates more air into the egg, which can promote bacterial growth. Salmonella thrives in aerobic (oxygen-rich) environments.
- The beating process can spread bacteria from the outside to the inside of eggs.
- Beaten eggs have more surface area exposed to contamination.
For these reasons, health agencies explicitly warn against consuming raw beaten eggs:
FDA recommendation
“Avoid foods containing raw eggs, such as homemade Caesar salad dressings, raw cookie dough, homemade ice cream or mayonnaise, and eggnog. Use pasteurized eggs for recipes containing raw eggs.”
CDC recommendation
“Do not eat raw or undercooked eggs. Avoid foods that contain raw eggs, such as cookie dough or cake batter. Use pasteurized eggs for dishes containing raw eggs.”
USDA recommendation
“Cook eggs until the yolks and whites are firm. Only use recipes in which eggs are cooked or heated thoroughly.”
Risks of eating raw beaten eggs
Consuming raw beaten eggs comes with the following increased risks compared to raw intact eggs:
- Higher risk of Salmonella and other foodborne illness.
- Greater likelihood of hospitalization and serious complications.
- Higher risks for the elderly, pregnant women, children and those with weakened immune systems.
- Bacteria is spread throughout the egg rather than just on the shell.
While healthy adults may tolerate raw intact eggs, raw beaten eggs are riskier for the whole population.
Groups that should avoid raw beaten eggs
The CDC advises some groups to avoid all raw or undercooked eggs, including:
- Infants and young children
- Pregnant women
- Older adults
- Those with weakened immune systems or chronic illnesses
These populations are at greater risk of illness from Salmonella and should not consume raw or lightly cooked beaten eggs.
Safe handling of raw eggs
If you choose to consume raw eggs despite the risks, follow these tips for safer handling:
- Use pasteurized shell eggs whenever possible.
- Choose high-quality eggs from healthy hens raised in clean conditions.
- Refrigerate eggs at 40°F or below.
- Discard eggs with cracked shells.
- Wash hands, utensils and surfaces after touching raw eggs.
- Only keep raw eggs 3–5 weeks before use.
- Don’t allow raw eggs to touch other foods.
Pasteurization or gentle heating of raw eggs may reduce the risk of food poisoning. However, exercise caution as these methods don’t eliminate all risk of illness.
Alternatives to raw beaten eggs
To gain benefits like protein while avoiding the risks of raw eggs, consider safer alternatives such as:
- Pasteurized liquid eggs – Safer than raw but contain most nutrients.
- Vitamin supplements – Provide micronutrients without raw egg risks.
- Lean meats, dairy, beans – Excellent alternatives for high-quality protein.
- Fruit and vegetables – Give you antioxidants like lutein and zeaxanthin.
- Cooked eggs – Provide protein, vitamins and minerals when boiled, poached, scrambled etc.
Conclusion
Eating raw beaten eggs comes with a significant risk of Salmonella and other foodborne illnesses. Health experts warn against consuming raw or undercooked beaten eggs.
While raw intact eggs come with less risk, beaten eggs incorporate more air and spread bacteria, increasing the chance of getting sick. Vulnerable groups like young children, pregnant women, elderly and immunocompromised individuals should avoid raw beaten eggs.
If you choose to eat raw eggs despite the risks, use pasteurized eggs and proper handling measures. But for most people, cooked eggs, supplements or other nutritious foods are the safest alternatives to gain the benefits without the potential downsides.
