Is Eating Raw Eggs Better Than Cooked Ones? Is It Safe and Healthy?
A list of highly proteinous foods would be amiss without eggs. But that isn't the only reason eggs are considered nutrient dense. They also contain healthy fats, vitamins, minerals, and antioxidants. Because of these rich qualities, eggs are commonly consumed in various forms, including in their raw form. While experts agree that raw eggs are also just as nutritious as cooked ones, they report that they might pose danger to human health.
When you cook eggs, their nutrient profile becomes markedly different from when they were raw.
Here's a brief look at the nutritional value of one whole, large raw egg:
- 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, one raw egg contains 147 mg of choline (27% of your DV), an essential nutrient that has been shown to positively impact brain function. Choline may play a role in heart health as well.
WHICH IS MORE NUTRITIOUS: RAW OR COOKED EGGS?
So yes, raw eggs are indeed nutrient dense like many diet fads say. But, there is a study, albeit old, that reports that eating raw eggs decreases the human body's ability to absorb the quality proteins.
The study compared the absorption of protein from both cooked and raw eggs in 5 people and found that 90% of the protein in cooked eggs was absorbed, while only 50% of the protein in raw eggs was absorbed.
The remarkable difference indicates that consuming raw eggs might not provide your body with required nutrients especially if it's your only source of protein. Similarly, the uptake of biotin might be hindered completely.
ARE RAW EGGS SAFE FOR CONSUMPTION?
Furthermore, we must address the underlying issue of the health dangers of consuming raw eggs. Raw eggs may contain dangerous microbes like salmonella which may cause food poisoning when consumed.
That's because unlike cooked eggs, they have not been cooked to a high temperature and rendered free of such dangerous microbes.
HOW TO MINIMIZE THE RISK OF SALMONELLA INFECTION
However, if you absolutely must eat raw eggs, ensure to keep to the following instructions:
- Buy pasteurized eggs and egg products, which are available in some supermarkets.
- Only buy eggs kept in the refrigerated food section of the grocery store.
- Keep eggs refrigerated in your home. Storing them at room temperature can promote the growth of harmful bacteria.
- Don’t buy or consume eggs past their expiration date.
- Discard cracked or dirty eggs.
- Wash hands and anything else that may have come into contact with raw eggs.
While all of these steps help to minimise the risk, the best way to prevent contracting Salmonella is by cooking the eggs thoroughly.
Stay safe!
