Raw Eggs Vs Cooked Eggs: Which Is Better?

Eggs are one of the healthiest foods in the world. They contain several essential nutrients due to which there are a lot of health benefits of eggs. But the debate is between raw vs cooked eggs – which form is better and why?

Some people think that eating raw eggs provide more benefits in bodybuilding. However, there is also a question that “is it safe to eat raw eggs or not”. Well, this article will clear all your doubts regarding raw eggs vs cooked eggs based on several pieces of research.

Benefits of Eating Raw Eggs

Like most of the foods, eggs undergo some loss of nutrients on cooking. On comparing the nutrient value, you will find the following advantages of raw eggs overcooked eggs:

• 33% more omega-3
• 36% more vitamin-D
• 33% more DHA
• 20% more biotin
• 20% more zinc
• 23% more choline

These nutrients have a greater percentage in raw eggs which does not make a major difference. These advantages are very little when we look at their downsides.

SUMMARY: Some of the nutrients found in a higher percentage in raw eggs. However, raw eggs have some downsides too.

So for these advantages should we consume eggs raw?

The simple answer is, NO. It is not a good strategy to prefer raw eggs over cooked eggs.

Though the macronutrient profile of eggs remains the same – be it raw or cooked. Both contain the same amount of protein and fats. But raw eggs have some downsides too.

Problems With Eating Raw Eggs

1. Poor digestibility

2. Less protein absorption

3. Risk of bacterial infection (Salmonella)

4. May block the absorption of protein

Let’s discuss them in detail and try to find out the best way to eat eggs.

Poor digestibility and absorption of protein

Eggs are one of the best sources of protein. It contains all the 9 essential amino acids which your body needs. But eating them raw, reduces the absorption of this high-quality protein.

A study conducted at the University Hospital Leuven (Belgium) found that:

“digestibility of cooked egg is 90% whereas of raw egg is only 50%.” (1)

That’s a 40% difference in protein digestibility in favor of cooked eggs. That means you will get only about 3 grams of protein on drinking it raw. On the other hand, a whole cooked egg provides almost 6 grams of protein.

The higher digestibility of protein in cooked eggs is due to structural changes caused in egg on cooking.

SUMMARY: Your body can absorb much more protein from cooked eggs than it can from raw eggs. Hence it is always better to eat cooked eggs.

Another problem with eggs is Salmonella.

A small percentage of eggs may contain salmonella.

Salmonella is a harmful bacteria that can cause infection in our body. This bacteria can be found on the eggshell or inside the egg (2, 3).

Eating contaminated eggs may lead to food poisoning. Symptoms of food poisoning are diarrhea, stomach cramps, fever, and headache.

To kill this bacteria you have to cook your eggs. Cooking eggs until the yolk is firmly or fully cooked (or at the temperature of 160 degrees or more) will kill salmonella.

Fortunately, the risk that an egg containing salmonella is very very low. Still, you should not take the chance by eating raw eggs.

SUMMARY: Raw eggs may contain a harmful bacteria called Salmonella. However, the chances are very low.

Raw Eggs May Block The Absorption Of Biotin

Biotin is a water-soluble vitamin and also known as vitamin B7. This vitamin helps your body in producing fatty acids and glucose (4).

In contrast to egg yolks, that contain a good dietary source of biotin, raw egg whites contain avidin. Avidin is a protein that may block the absorption of biotin. It binds with the biotin in the small intestine which prevents its absorption (5, 6).

However, cooked eggs do not cause any blockage in the absorption of biotin. Because heat destroys biotin, so there is no issue with cooked eggs.

SUMMARY: Raw egg whites contain avidin which can prevent the absorption of biotin. Cooking eggs resolves this issue.

How to Cook Eggs?

Now the question is that how should you cook eggs? Some of you may think that in which way we should cook eggs to get the best health benefits? Here are some common cooking methods:

Omelet

To make an omelet, beat an egg, pour it into a hot pan, and cook it slowly on a low to medium flame until it gets solid.

Boiled Eggs

Boiled eggs are cooked in a beaker of boiling water for about 5-10 minutes. The duration of boiling them depends on how hard-boiled you want to eat them.

Scrambled Eggs

Beat some eggs in a bowl, pour them in the pan, and cook them on low heat. Unlike omelet, keep stirring the eggs while they are in the pan.

Poached Eggs

Unlike boiled eggs, poached eggs are cooked in slightly cooler water.

There is a very minor difference among all these forms of cooked eggs. You can neglect it and cook them in any way. But I suggest you eat boiled eggs. As there is no other extra ingredient present in it.

SUMMARY: How you cook eggs doesn’t make much difference. So cook them in any manner you like.

Best way to eat eggs – Our Take

No doubt, cooked eggs are always better to eat than the raw eggs. But among various methods of cooking eggs – omelet, boiled eggs, poached eggs, fried eggs, etc, the best and healthiest way is to eat boiled eggs.

Why boiled eggs are the best?

Unlike other egg dishes, boiled eggs don’t contain any extra ingredients like oil or spices. Hence, boiled eggs give you pure nutrients with minimum calories.

In addition, boiled egg whites are one of the best protein sources in a post-workout meal. You should also prefer boiled eggs if you are on a fat loss diet, as there are no extra calories in them.

Tips To Reduce The Risk Of Infection

It is impossible to completely eliminate the risk of bacterial infection by eating raw eggs. However, there are some ways to minimize risk. (7)

Here are some effective tips:

• Buy eggs that are kept in the refrigerated section in the grocery store.
• Instead of regular eggs, buy pasteurized eggs.
• Keep eggs in the refrigerator in your home. There are more chances of harmful bacteria growth at room temperature.
• Never consume eggs after their expiry date. Always eat them fresh.
• Always remember to wash eggs before eating raw eggs.

However, the best way to eliminate the risk completely is to cook your eggs thoroughly.

You can buy fresh and organic eggs here from amazon.

Raw Eggs Vs Cooked Eggs: In A Nutshell

The primary reason for eating eggs is the high-quality protein it contains. Though protein content is the same, the absorption of protein with cooked eggs is much more than the raw eggs. So cooked eggs are always healthier.

On cooking eggs, you can reduce the risk of food poisoning caused by salmonella. Hence cooked eggs are safer and easy for your stomach to digest.

Another bonus is the taste of eggs. Cooked eggs are always tastier than raw eggs.

Here is a quick recap of raw eggs vs cooked eggs…

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FAQs

More about eggs:

• Egg Yolks And The Cholesterol Myth
• Top 8 Amazing Health Benefits Of Eggs
• What is The Healthiest Way To Eat Eggs?
• Health Benefits Of Eating Cooked (Vs Raw) Eggs