Eggs are one of the healthiest things, which significantly contributes to make our diet healthy and balance. Eggs contain a variety of nutrition which balance our daily nutrition requirement. There are different ways to consume eggs. And some people consume raw eggs. Because they think raw eggs have much more nutritional value than cooked eggs. So, is it really eating raw eggs is beneficial?
Many people think, if they cook or boil the egg then some nutrition is fade up due to the heat. And they do not get all the nutritional values that they want. So, that’s why they think eating raw eggs is beneficial.
However, it is true that a little bit of nutrient content like vitamin A, vitamin B5, potassium, and phosphorus is reduced after cooking and boiling an egg. But it doesn’t make a huge difference. And the raw egg has also similar benefits as the boiled egg.
While, consuming raw eggs can create a problem of improper absorption and indigestion of some nutrients. And also cause infection like salmonella.
Nutritional benefits of raw egg and cooked egg
There is no major difference in nutrition values in cooked and raw eggs. Both have the approximately same amount of nutrition. However, some nutrients are only found in raw eggs. But the raw egg has almost similar benefits as a cooked egg.
A one whole medium size raw egg provides 78 kcal, yet contains 6.5 g protein. And 5.8 g of fat, which have 2.3 g monounsaturated fat (1).
According to the European commission (EU) Eggs are a good source of vitamins, minerals, and trace elements.
|Nutrient||Nutrient Contents Per 100 g|
|Retinol equiv. (mg)||190|
|Vitamin D (mg)||1.6|
|Vitamin B12 (mg)||2.5|
Majorly of the nutrients are found in the yolk of the egg. And white part of the egg contains a larger portion of protein.
Nutritional differences between a raw egg and a cooked egg
Although, all the major nutrients of the raw egg are similar to a cooked egg. But there are some nutrients which is only found in raw egg, such as; choline and high amount of lutein and zeaxanthin.
Choline is an essential nutrient. And according to a research, choline is essential for our brain health and nervous system functioning. Also, Long-term intake of choline has been proven to reduce inflammation and other risk factors associated with cardio vascular disease (CVD)(2).
lutein and zeaxanthin are two most important antioxidant are found in higher amount in raw egg. And these nutrients are good for our eye’s health and reduce the risk of eyes related diseases.(3).
complications of eating raw egg
Apart from some extra nutrients like choline and high amount of lutein and zeaxanthin, there are no valuable differences between raw and cooked eggs. However, these nutrients are also essential for our bodies. But you may easily take it from other sources as well.
Generally, nutritionists give the advice to avoid eating raw eggs. Because there are some complications are associated with it.
Complication in the digestion of protein
As we know, the egg is one of the best and cheap sources of protein which is fully filled with all the amino acids.
And no matter how you consume it. Whether you consume it in raw form or after cooking. You get the same amount of protein in both the conditions.
But the rate of protein absorption is slow when you consume raw egg.
According to a study cooked egg digestibility is 90% while the raw egg digestibility is only 51%(4).
And if your protein is not digest easily or take more time than you may face complications such as:
- Stomach pain
Egg white injury
Biotin (vitamin H or vitamin B7) is a B-complex vitamin. According to the Food and Nutrition Board of the Institute of Medicine, the minimum range of biotin is 30 mcg/day for a healthy body.
Egg is one of the rich sources of biotin. Biotin is found in yellow part of egg that is yolk. We get 10mcg biotin from one whole egg.
Biotin is required for the metabolism of carbohydrates, lipids, and amino acids, which are the building blocks of protein. Biotin is frequently suggested for hair, skin, and nail health.
Eating a large amount of raw egg may cause biotin deficiency because of the glycoprotein avidin. Which is found in raw egg white. And it binds with the biotin in the gastrointestinal tract and may prevent the absorption of biotin and can lead to biotin deficiency, also called “egg white injury”(5).
Deficiency of biotin may cause hair loss, skin rashes, insomnia, dry eyes, and burning and prickling sensation in hands and feet.
If the egg is cooked, however, avidin is not a problem. Because the avidin is destroy after heating.
Eggs are one of the most nutritious and cost-effective sources of food. However, you must take precautions when handling and cooking fresh eggs and egg products(6).
Even normal-looking eggs can contain Salmonella. This bacterium can be found on the outside of eggs as well as inside them(7).
Salmonella is a bacterium that can make you sick. Especially if you consume raw or partially cooked eggs.
Consuming contaminated eggs can cause food poisoning.
This infection can cause more serious illness. Sometime it can be life threatening. In the majority of the time, illness lasts 4-7 days after consuming contaminated egg. Most frequent Symptom include:
- Abdominal cramp
Symptoms might occur from around 6 hours to 6 days after consuming contaminated egg. Some people might experience diarrhoea many times a day for several days.
Although, after posterization, we can reduce or prohibited the risk of this infection. So, simply cook your egg at 171ºF (71ºC) or more.
However, now a days the risk of salmonella infection is rare. Because according to a study the chances of salmonella infection in eggs is 1 out of 30’000.
Fortunately, the severity of this infection is very low. And approximately 94 percent of patients recover without medical treatment, 5% need a doctor consultation, 0.5 percent are admitted to the hospital, and only 0.05 percent die(8).
Frequently Ask Questions (FAQs)
Question: Does eating raw egg increase muscle growth?
Answer: No, there is no significant role of eating raw eggs in muscle growth.
Question: Do raw eggs contain more protein than cooked eggs?
Answer: No, the amount of protein in both the egg is same.
Question: who is at high risk due to the bacterial infection?
Answer: Infants and children below 5year, older aged people (65year), people with low immunity, and pregnant women are at risk.
Question: How to minimize and eliminate the risk of bacterial infection
Answer: store eggs at 4ºC in the refrigerator, Discard cracked and dirty eggs, cook the egg until the yolk and white of the eggs are firm. And cook egg dishes to an internal temperature of 160°F (71°C) or higher.