Cooked vs. Raw Eggs: Nutritional Availability and Safety

Eating raw eggs and cooked eggs both offer nutritional benefits, but there are some important differences in their nutritional availability and safety.

Nutritional Differences

Protein Absorption

The protein in raw eggs is less bioavailable. According to a study, about 51% of the protein in raw eggs is absorbed by the body. In contrast, cooking eggs denatures the proteins, making them easier for the body to absorb. About 91% of the protein in cooked eggs is absorbed.

Biotin

Raw egg whites contain avidin, a protein that binds to biotin (a B vitamin) preventing its absorption. Cooking the egg whites deactivates avidin, allowing for better biotin availability.

Vitamins and Minerals

Cooking can enhance the bioavailability of certain nutrients such as carotenoids found in the yolk. These nutrients are better absorbed when cooked.

Safety Considerations

Salmonella Risk

Raw eggs carry a risk of Salmonella infection, which can lead to foodborne illness. Cooking eggs significantly reduces this risk. The high heat from cooking denatures the harmful bacteria, making them inactive.

Conclusion

While raw eggs provide nutrients, cooking them improves protein absorption and reduces the risk of foodborne illness. For optimal nutrition and safety, it is generally recommended to consume eggs cooked.

Below are the nutrient content differences between raw and cooked eggs:

Nutrient Raw egg per 50g Cooked egg per 50g Calories 78 78 Protein (g) 6.3g 6.3g Fat (g) 5.1g 5.1g Vitamin B12 2.6mcg (108% DV) 10.8mcg (88% DV) Riboflavin 0.3mg (18% DV) 0.2mg (12% DV) Biotin 5.0mcg (17% DV) 4.5mcg (15% DV) Selenium 13.0mcg (19% DV) 13.0mcg (19% DV)

As you can see, the difference in nutrient content between raw and cooked eggs is relatively tiny. However, the body more readily absorbs boiled eggs, making them a better source of protein and other nutrients. This is because cooking breaks down the proteins in eggs, making them more accessible for the body to digest.

Additionally, cooking kills harmful bacteria that may be present in raw eggs, ensuring that you are not at risk of foodborne illness.

Summary:

Cooking improves protein absorption compared to eating raw eggs. Cooking enhances the bioavailability of certain vitamins and minerals. Cooking reduces the risk of Salmonella infection, making cooked eggs safer.

Therefore, it is generally recommended that you cook eggs before eating them to ensure optimal nutrition and safety.