Eggs are a nutritional slam dunk if you’re wanting to increase the protein and nutrients in your diet.

They have appeared in a considerable number of scientific research and contain significant micro and macronutrients.

However, there are some noticeable differences between the nutritional profiles of raw and cooked eggs, including the fact that consuming raw eggs or dishes containing them raises questions over the risk of developing a Salmonella infection.


Nutrition Information

Just like cooked eggs, raw eggs are extremely nutritious.

They’re rich in:

  • high-quality protein

  • healthy fats

  • vitamins

  • minerals

  • eye-protecting antioxidants

  • various other nutrients

One whole, large raw egg contains:

  • protein: 6 grams

  • fat: 5 grams

  • magnesium: 6 mg (1% of your Daily Value)

  • calcium: 28 mg (2% of your DV)

  • phosphorus: 99 mg (8% of your DV)

  • potassium: 69 mg (1% of your DV)

  • vitamin D: 41 IU (5% of your DV)

In addition, 147 mg of choline, an important vitamin that has been linked to improved brain function, may be found in one raw egg (27% of your DV). The health of the heart may also be influenced by choline. Lutein and zeaxanthin levels in raw eggs are also high. These vital antioxidants guard your eyes and may lower your chance of developing age-related eye conditions. It’s crucial to remember that the yolk contains the majority of these nutrients. The majority of an egg white is made up of protein.


Potential Health Benefits of Raw Eggs

Raw eggs include a variety of vitamins, minerals, and antioxidants. Two crucial antioxidants that safeguard your eyes and reduce the risk of eye-related disorders are lutein and zeaxanthin.

In addition, raw eggs can also:

Help your heart.HDL, or “good” cholesterol, is abundant in eggs. Your heart is shielded from LDL, the harmful cholesterol, by high HDL levels. Both good and bad cholesterol are abundant in eggs, therefore it’s crucial to reduce the good cholesterol in order to likewise limit the bad. Additionally, eggs include fatty acids like Omega-3s, which lower levels of harmful cholesterol.

Help your brain work better. Eggs contain significant levels of choline, which is essential for proper brain function. One egg is a fantastic source of choline and is a nutrient-dense food.

Strengthen your immune system.Eggs include significant amounts of vitamin A and vitamin B12, as well as other nutrients and antioxidants that contribute to a robust immune system.

Give you more energy.Nutrient-rich eggs will fill you up and provide you energy. They are regarded as a full source of all the necessary amino acids and are rich sources of protein.


Can You Eat Raw Eggs?

No, eating raw eggs is never safe. In order to prevent serious sickness, the Centers for Disease Control and Prevention (CDC) advise against eating raw eggs.

Salmonella, a bacteria that causes food poisoning, may be present in eggs. Before the shell is created, this bacteria can taint eggs. Once the eggs are laid, the shell itself may get polluted by bird droppings.

Likewise with egg whites. Although you may have seen raw egg whites used in drinks or desserts, they can also transmit salmonella if they haven’t been pasteurized.



What Is Salmonella Poisoning?

While salmonella sickness is frequently minor, it can also be dangerous. Salmonella poisoning symptoms, which include diarrhea, vomiting, abdominal cramping, and fever, typically develop six hours to six days after exposure.

This is especially true for those who are more likely to develop a serious salmonella infection. Those with weakened immune systems, young children, elderly people, pregnant women, and others should exercise extra caution when handling raw eggs.

Is It Safe to Eat Raw Cookie Dough Without Eggs?

Sadly, eliminating the eggs does not render raw cookie dough safe for consumption. The uncooked flour in cookie dough is in addition to the eggs.

Although it may not seem like it, flour is a raw food. Flour may contain harmful microorganisms since it has not been heated or cooked. Escherichia coli (E. coli), a type of bacteria that causes food poisoning, can be found in raw flour. The CDC advises against ever swallowing uncooked cookie dough because of this.

E. coli contamination of flour can occur both during and before the harvesting of the grain. Consequently, these bacterium can endure on the shelves of grocery stores and in your cupboard. Fortunately, baking destroys the microorganisms found in flour.


Safety Tips for Working with Raw Eggs

-Whenever you handle uncooked eggs, always wash your hands.

-Any items that you cooked with that came into contact with uncooked eggs should be washed. You worktop, mixing bowl, utensils, and other items can be included.

-To lower the risk of food illness, use pasteurized eggs if your recipe calls for raw eggs.

-All foods containing eggs should be put in the refrigerator right away. Maintain them at 40°F or lower.

-Never use cracked or filthy-looking eggs.

Many of the nutritional advantages of cooked eggs also apply to raw eggs. However, uncooked eggs may not provide as much protein absorption and may limit biotin absorption.

The likelihood that raw eggs would be tainted with bacteria, possibly resulting in a Salmonella infection, is the most worrisome. Your risk of infection will decrease if you purchase pasteurized eggs.