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Is Eating Raw Eggs Healthy, Or Safe?

As I searched my recipe archive for an Eggzy recipe idea, I came across a dish that calls for a poached egg… hmmm. Now I must admit, I’m not a runny yolk kind of person, but personal taste aside, is it even safe to eat eggs which have not been fully cooked?

Are raw eggs healthier than cooked eggs?
Some folks believe that raw eggs are more nutritious than cooked ones, this seems to be a common belief among bodybuilders, in particular, who want to build muscle mass ASAP, and view the raw egg as Mother Nature’s shot glass of protein. According to, Charles Atlas himself  “was a big fan of eating raw eggs, and included them in his diet recommendations.”

Answer Fitness goes on to cite a 1997 study published in The Journal of Nutrition, stating that ‘the protein in cooked eggs was actually 40% more bio-available to the body than when uncooked.’ Take a look at the research yourself; it’s dense but interesting, “… we demonstrated that the assimilation of cooked egg protein is efficient, albeit incomplete, and that the true ileal digestibility of egg protein is significantly enhanced by heat-pretreatment.” Got it?

With the current frequency of food borne illness and salmonella outbreaks, it seems that erring on the side of caution isn’t such a ridiculous thing to suggest.

Practical Advice
Get the freshest eggs you can, try finding someone you know with a flock or someone local to you – preferably but not necessarily organic or pastured – then you’ll have less to worry about. Experts advise people to store eggs in the refrigerator at or below 45 degrees and to use them within 30 days of packing date. Cook them thoroughly—the USDA recommends Egg dishes (casseroles) be cooked to a temperature of 160 °F.

For more info on Egg Safety, try these resources:

Egg Safety Center

USDA Food Safety and Inspection Service: Salmonella Questions and Answers

More resources on Eggzy


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