Quick Answer
Consuming raw eggs in smoothies is generally considered safe if the eggs are fresh and have been properly handled and stored. However, there are some potential risks to be aware of:
- Salmonella – Raw eggs may contain Salmonella bacteria, which can cause food poisoning. The risk is low in most developed countries.
- Biotin deficiency – Raw egg whites contain a protein called avidin which can bind to biotin and prevent absorption, possibly leading to biotin deficiency over time.
- Foodborne illness – Any food containing raw eggs has a slightly higher risk of harboring harmful bacteria that can cause foodborne illness.
To reduce risks, pregnant women, the elderly, young children and those with weakened immune systems should avoid raw eggs. Everyone should buy high-quality eggs from reputable sources and refrigerate properly. Make sure eggs are cooked until both yolk and white are firm before consuming.
What are the potential risks of consuming raw eggs?
Here are some of the potential health risks associated with consuming raw eggs, especially in smoothies:
Salmonella infection
Salmonella is a type of bacteria that can contaminate eggs and cause a foodborne illness called salmonellosis. Salmonella is destroyed when eggs are cooked properly, but will survive in raw or undercooked eggs.
Symptoms of salmonellosis include diarrhea, vomiting, fever, and abdominal cramps. In rare cases, it can lead to severe illness and hospitalization, especially in infants, the elderly, and those with weakened immune systems.
While salmonellosis was once very common, improved farming and handling practices have reduced the risk of Salmonella in eggs significantly. According to the CDC, only 1 in every 20,000 eggs in the U.S. is thought to be contaminated with Salmonella today.
E. coli infection
Raw eggs may also become infected with the bacteria Escherichia coli (E. coli). While most strains are harmless, some like O157:H7 can lead to severe illness and complications like kidney failure, especially in children and the elderly.
Biotin deficiency
Egg whites contain a protein called avidin, which binds to biotin and prevents its absorption. Biotin is an important B complex vitamin involved in energy metabolism.
Over time, regularly consuming raw egg whites could potentially lead to biotin deficiency, resulting in symptoms like hair loss, dermatitis, depression, and neurological problems.
Cooking eggs denatures avidin, preventing it from binding to biotin. So only raw egg whites pose a potential biotin deficiency risk.
Allergic reaction
Some people may be allergic to eggs and their proteins. Consuming raw eggs significantly increases the risk of an allergic reaction compared to cooked eggs.
Symptoms like hives, swelling, breathing difficulties, and anaphylaxis can occur immediately after ingesting raw eggs. People with egg allergies should avoid consuming raw eggs.
Weakened immune system
Infants, young children, pregnant women, the elderly, and those with compromised immune systems due to illness or medical treatments are at higher risk of getting severely sick from foodborne pathogens like Salmonella.
It’s generally recommended that these populations avoid consuming raw or undercooked eggs as a precaution.
How to reduce the risks of raw eggs in smoothies
If you choose to use raw eggs in your smoothies, here are some tips to reduce any potential health risks:
Buy high-quality eggs from reputable sources
Choose Grade A or AA eggs from chickens raised in sanitary conditions. Avoid cracked or dirty eggs. Purchase eggs refrigerated rather than at room temperature.
Refrigerate eggs properly
Store eggs at 40°F or below. Keep eggs in their carton in the main refrigerator compartment, not the door. Don’t wash eggs, as this removes their protective cuticle.
Check freshness and discard old eggs
Use eggs within 3-5 weeks of purchase. Check the date on the carton. Discard any eggs that are cracked, leaking, or giving off an odor.
Wash hands, utensils, and surfaces
Wash your hands thoroughly before and after handling raw eggs. Use hot, soapy water to wash utensils, bowls, blender carafes, and countertops that have contacted raw eggs.
Don’t allow young children or those at risk to consume
Infants, young kids, pregnant women, older adults and immunocompromised individuals should not consume raw eggs or raw egg smoothies.
Blend thoroughly
Blend smoothies long enough to break down egg membranes and evenly distribute eggs, reducing localized concentrations of bacteria.
Drink smoothies immediately
Don’t allow raw egg smoothies to sit at room temperature. Refrigerate promptly and consume within 24 hours.
Use pasteurized eggs
Pasteurized eggs have been heat treated to kill Salmonella while preserving raw properties. They are a safer choice but can be difficult to find.
Tips for making smoothies with raw eggs
Here are some tips for making tasty smoothies using raw eggs:
Use 1 egg per smoothie
One raw egg is usually sufficient protein for one blender-sized smoothie. More than that doesn’t blend well and significantly ups health risks.
Crack eggs into a separate container first
Crack eggs into a small bowl before adding to your blender, so you can pick out any stray shells. This also lets you confirm the egg looks normal before adding.
Add egg last
Add other smoothie ingredients to your blender first, then crack in the egg. This prevents the egg from cooking due to contact with warmed ingredients.
Blend on high speed for 1-2 minutes
This breaks down egg membranes so the egg incorporates smoothly. Make sure no visible chunks of egg white remain before drinking.
Consider using egg whites only
The protein is in the whites, while raw egg yolks add dietary cholesterol and potential biotin impacts. Using just whites reduces risks further.
Mask any egg flavor
Add ingredients like fresh berries, bananas, cocoa powder, vanilla extract, cinnamon or strong-flavored vegetables to overwhelm remaining egg taste.
Store properly
Transfer to an airtight container and refrigerate promptly. Discard any leftovers after 24 hours.
Nutritional benefits of raw eggs in smoothies
Here are some of the touted nutritional benefits of adding raw eggs to smoothies:
High quality protein
Eggs provide all 9 essential amino acids, making them one of the best sources of complete, high-quality protein. Just one large egg supplies about 6 grams of protein.
Important nutrients
Eggs contain a variety of beneficial nutrients like selenium, riboflavin, folate, vitamins B12 and D, and choline.
Antioxidants
Eggs contain zeaxanthin and lutein antioxidants that support eye health and protect against macular degeneration and cataracts.
Healthy fats
Egg yolks provide heart healthy monounsaturated and polyunsaturated fats. But they also contain dietary cholesterol – around 185 mg per yolk.
Increased absorption
Some claim raw eggs may provide greater protein absorption compared to cooked eggs, but more research is needed.
Thick, creamy texture
Raw eggs can make smoothies thicker, richer, and creamier. Just 1 egg significantly alters the consistency and mouthfeel.
Potential downsides of consuming raw eggs
While raw eggs offer some nutritional upsides, there are also a few potential downsides to keep in mind:
Foodborne illness risk
Raw eggs may contain pathogenic bacteria like Salmonella leading to food poisoning. Cooking eliminates this risk.
Biological availability of protein
Some research shows protein from cooked eggs may have higher digestibility and biological value than raw eggs.
Nutrient losses are minimal with cooking
Cooking eggs has minimal effects on their nutrient profile. No major vitamins or minerals are lost by scrambling or frying eggs.
Nutrient malabsorption
The avidin in raw egg whites can bind to biotin and prevent its absorption. Cooking denatures avidin.
Increased likelihood of allergic reaction
Those with egg allergies are more likely to react to raw eggs compared to cooked.
Higher cholesterol intake
Each raw egg yolk contains around 185 mg of dietary cholesterol, all of which is retained when eggs are consumed raw.
Smoothie recipes with raw eggs
Here are some delicious smoothie recipes that use raw eggs:
Chocolate Banana Protein Smoothie
Blend 1 raw egg, 1 frozen banana, 2 tbsp cocoa powder, 1 scoop protein powder, 1 cup milk of choice, and a dash of vanilla.
Berry Avocado Smoothie
Mix 1 raw egg, 1/2 avocado, 1 cup mixed frozen berries, 1 cup coconut water, 1 tbsp honey, and 1/4 cup Greek yogurt.
Pumpkin Pie Smoothie
Combine 1 raw egg, 1/4 cup canned pumpkin puree, 1 frozen banana, 1/4 cup rolled oats, 1/2 tsp pumpkin pie spice, 1 cup almond milk, and ice.
Green Anytime Smoothie
Process 1 raw egg, 1 cup pineapple, 1 peeled kiwi, 1 cup spinach, 1/4 cup cucumber, and juice of 1/2 lemon.
Tropical Sunrise Smoothie
Mix 1 raw egg, 1/2 cup mango, 1/2 cup pineapple, 1 tbsp shredded coconut, 1/4 cup yogurt, and 1/4 cup orange juice.
FAQs
Can raw eggs be safe to consume?
Raw eggs can be safe to consume if they are fresh, properly handled, and from healthy chickens raised in sanitary conditions. The risks are very low in most developed countries today thanks to regulations and farming practices.
Is it better to use raw or cooked eggs in smoothies?
Most experts recommend using cooked eggs in smoothies rather than raw. Lightly cooking eggs before adding to smoothies virtually eliminates any risk of salmonella or bacterial contamination.
Do raw eggs make you stronger?
There’s no evidence that consuming raw eggs makes you stronger or builds more muscle than cooked eggs. While raw eggs provide quality protein, protein absorption may actually be lower from raw compared to cooked eggs.
Can raw eggs help you gain weight?
Raw eggs can help aid in weight gain since they are high in calories, protein, and nutrients. But cooked eggs provide the same nutritional benefits without the potential risks of raw eggs.
Do raw eggs raise cholesterol?
Raw egg yolks are high in dietary cholesterol, containing around 185 mg per yolk. Regularly consuming multiple raw egg yolks could potentially contribute to high blood cholesterol over time.
The bottom line
Using raw eggs in smoothies and other foods has some health risks like Salmonella and biotin deficiency. However, the risks are generally low if you take precautions. Refrigerate eggs properly, discard if cracked or dirty, and don’t allow at-risk groups to consume raw eggs.
Lightly cooking eggs before adding to smoothies reduces risks further. When handled with care, raw eggs can be an occasional nutritious addition to smoothies without major concerns for most healthy adults.
