Consuming raw eggs puts you at risk for contracting salmonellosis, a foodborne illness from Salmonella bacteria that can cause diarrhea, fever and stomach cramps. Salmonella can be on the outside of an eggshell but also inside the egg itself. Heat kills Salmonella, which is why raw or undercooked eggs are riskier than cooked ones.
The Centers for Disease Control and Prevention estimates that more than 1 million people in the United States get sick from eating food contaminated with Salmonella every year. While most people recover in four to seven days without treatment, about 400 people die every year from Salmonella infection.
In the United States, outbreaks of salmonellosis have been associated with raw and undercooked eggs, as well as meat, poultry, raw or undercooked dough, raw dairy products, fruits, leafy greens, raw sprouts, fresh vegetables, nut butters and nut spreads, and even pet food and treats. While there are trace-back efforts to identify the source of foodborne illnesses, it can be hard to find the source of an outbreak, so it’s not known exactly how many of the cases of Salmonella-related illnesses and deaths are caused by eggs, according to James E. Rogers, Ph.D., the director of food safety research and testing for Consumer Reports.
It’s estimated that approximately 1 in 20,000 eggs in the U.S. are contaminated with Salmonella. While that figure might sound pretty low, Rogers—a self-proclaimed “food safety curmudgeon”—says eating raw eggs is still not worth the risk, especially considering how devastating foodborne illnesses can be.
Why Do People Eat Them?
There are several reasons people might eat raw eggs. First, there are some dishes that call for raw eggs. A few recipes that call for whole raw eggs, raw egg yolks or raw egg whites include homemade mayonnaise, eggnog, chocolate mousse, some homemade ice cream, Vietnamese cà phê trứng (egg coffee) and cocktails that get frothiness from egg whites. If you dip into the cookie dough before you bake your cookies, you’ll also be eating raw eggs (as well as raw flour, which can also be contaminated with pathogens).
Some people also eat raw eggs by mistake—for example if you are served an undercooked omelet at a restaurant and don’t realize it until it’s too late.
And then there are people who consume raw eggs because they think it’s a good way to pump up the protein in their diets. (Cue Sylvester Stallone downing a glass of raw eggs in Rocky.)
Are They Healthier Than Cooked Eggs?
While some people think raw eggs are good for building muscle, Amy Keating, a registered dietitian with Consumer Reports, says the research is conflicting on this. And in fact there are some studies that show that protein is better absorbed from cooked eggs. “If this data is true that cooked egg protein is better absorbed, then that’s even better for the bodybuilders because you are absorbing more protein from a cooked egg than a raw egg,” Rogers says. Given the known risks of eating raw eggs versus the unproven (and questionable at best) benefits, Rogers and Keating stand by their advice to steer clear of raw eggs.
Eating raw eggs could also prevent your body from absorbing biotin, an essential B vitamin that plays a crucial role in metabolism. Raw egg whites contain a protein called avidin, which binds to biotin in your gut and doesn’t allow your body to absorb it, according to the National Institutes of Health. Cooking the egg changes the structure so it can’t bind to biotin, which means you don’t run the same risk with cooked eggs.
The Salmonella Scare
One of the primary concerns when it comes to raw eggs is the risk of Salmonella contamination. Salmonella is a type of bacteria that can cause a foodborne illness known as salmonellosis, which can lead to diarrhea, fever, vomiting, and stomach cramps. The Centers for Disease Control and Prevention (CDC) estimates that Salmonella infection from contaminated eggs is responsible for approximately 79,000 illnesses and 30 deaths in the United States each year.
Understanding the Risks
Children under the age of 5, adults over the age of 65, and individuals with weakened immune systems are at the highest risk of developing a severe Salmonella infection from consuming raw or undercooked eggs. These populations are more susceptible to the harmful effects of the bacteria and are more likely to experience serious complications.
Debunking Myths About Raw Egg Safety
There are several misconceptions surrounding the safety of raw eggs that need to be addressed. One common myth is that organic eggs are less likely to be contaminated with Salmonella. However, this is not the case. The potential for Salmonella contamination is not determined by the living conditions of the chickens, but rather by the presence of the bacteria in the hatchery or farm environment.
Another myth is that the alcohol in cocktails can kill Salmonella. While it is true that alcohol can kill the bacteria, the amount of alcohol, the contact time, and the initial level of Salmonella contamination all play a role in determining the effectiveness of this method. Relying on alcohol to eliminate the risk of Salmonella is not a reliable or recommended approach.
Partially Cooked Eggs: Striking a Balance
For those who enjoy the runny yolks of sunny-side-up eggs, there is some good news. According to food safety experts, the heat of frying an egg is usually sufficient to kill any Salmonella present, as long as the egg white is fully cooked. However, it’s essential to weigh the potential risk against the desire for a runny yolk. The decision ultimately comes down to personal preference and risk tolerance.
Pasteurization: The Safer Option
If you’re seeking a safer alternative to raw eggs, consider using pasteurized-in-shell eggs or pasteurized liquid egg products. Pasteurization is a process that heats the eggs to a high enough temperature to destroy any potential Salmonella without significantly altering the taste or nutritional value. These options provide a viable solution for recipes that call for raw eggs, allowing you to enjoy the benefits without the risk.
Vegan Alternatives
For those following a vegan lifestyle or simply looking for an alternative to raw eggs, aquafaba (the liquid from canned chickpeas) can be a great substitute. Aquafaba can be whipped up to mimic the texture and properties of egg whites, making it a versatile ingredient in cocktails, baked goods, and other recipes that traditionally call for raw eggs.
Food Safety Practices
Proper food safety practices are crucial when handling raw eggs. This includes storing them in the coolest part of the refrigerator, not leaving them at room temperature for more than two hours, and washing your hands before and after handling them. Additionally, it’s important to discard any cracked or dirty eggs, as well as any eggs that have come into contact with raw egg.
The Bottom Line
While the risk of Salmonella from raw eggs is real, it’s essential to understand that the severity of the illness can vary greatly depending on the individual’s age and overall health. Children, older adults, pregnant individuals, and those with weakened immune systems are at the highest risk and should avoid raw or undercooked eggs altogether.
For the general population, the decision to consume raw eggs comes down to personal risk tolerance. Opting for pasteurized eggs or vegan alternatives can provide a safer option, while those who choose to consume partially cooked eggs should do so with caution and an understanding of the potential risks.
Ultimately, by educating ourselves on the facts, dispelling the myths, and adhering to proper food safety practices, we can make informed decisions about incorporating raw eggs into our diets while prioritizing our health and well-being.
