Raw Egg Benefits, Nutrition, And Risk Factors

raw egg benefits

Raw egg benefits have a lot. Because raw eggs are rich in protein and other micronutrients. The fatty acids they have can help your metabolism. They contain most of the essential amino acids, and one egg provides 27% of the daily choline requirements.

Benefits of eating raw eggs

Raw eggs are high in protein

Raw eggs contain protein that helps build muscle. Just one egg yolk contains about six ounces [6 g] of protein. Protein, as you may know, is one of the major macronutrients that our bodies and minds need to live and thrive. Every part of your body is made up of proteins, and they are important not only for the structure but also for the functioning of chemical compounds in our bodies. Proteins are also essential for the production of new cells, as well as for the repair of damaged cells.

Raw eggs contain many carotenoid antioxidants

When eggs are cooked, some of their nutritional value is lost. For this reason, more nutrients are packed with raw eggs than cooked ones. One of these nutrients is carotenoid antioxidants. Raw eggs contain more lutein and zeaxanthin than their cooked counterparts – 30 percent more, in fact.

Carotenoids such as lutein and zeaxanthin are important in fighting inflammation throughout the body because they help reduce harmful oxidative processes. These nutrients are also important for optimal eye health and prevent age-related macular degeneration.

Raw eggs contain extra choline

Raw eggs contain 23 percent more choline than boiled eggs. Choline is an important component of cell membranes, and it is also important for the proper functioning of the nervous system. Research has also identified choline as one of the best ways to preserve memory, so it’s important to make sure you get enough of it in your diet.

Raw eggs contain a lot of zinc

The raw eggs found contain about 19 percent more zinc than their cooked counterparts. This mineral has many important functions, including boosting the immune system to better protect and fight disease, as well as support the nervous system. Zinc deficiency is associated with high levels of inflammation, which are harmful to all systems in your body.

Get plenty of vitamin D

Raw eggs contain about 36 percent more vitamin D than boiled eggs. While we get most of our vitamin D from the sun’s rays, supplementing it with whole foods, especially during the cold winter months, can help your body replenish what the sun does not provide. Vitamin D is important not only for bone health but also for the health of your immune system.

Eat more omega-3 acids

When it comes to the omega-3 fatty acid content, raw eggs are more than cooked eggs, 33 percent more overall. Omega-3s are important for heart and mental health, and most Americans do not eat enough. Raw eggs contain 33 percent more docosahexaenoic acid (DHA) than boiled eggs. DHA is a form of omega-3 fatty acid that is essential for brain health, including mental development, and eye health.

Raw eggs are easy to digest

Raw eggs are easy on the digestive system. It turns out that raw eggs are easy on the digestive system, making them easier for those with sensitive stomachs. So, if you have a hard time eating boiled eggs because of the difficulty of digesting food, you may find that eating them raw makes for a smoother process – more nutritious, to begin with.

The extracts are full of vitamins A, B, D, E, and K

Egg yolks are highly concentrated in nutrients – both cooked and uncooked. It contains calcium for strong bones, healthy blood flow iron, and a variety of vitamins to support your heart, nervous, and immune system. And these nutrients are nothing but yolk (so, don’t just eat whites).

Raw eggs help protect against heart disease

Eggs – whether eaten raw or cooked – are good for your heart because of their phospholipids, which are linked to reducing inflammation and helping to protect against heart disease. Extracts are especially rich in choline, a nutrient that supports brain and heart health.

One 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, 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. Raw eggs are also high in lutein and zeaxanthin. These important antioxidants protect your eyes and may reduce your risk of age-related eye diseases. It’s important to note that almost all of these nutrients are concentrated in the yolk. The egg white mostly consists of protein.

Risks of raw eggs

As mentioned, raw eggs can carry salmonella, especially Salmonella enteritidis (SE) bacteria. Other bacteria, such as Listeria and Campylobacter, can also be found in other raw eggs. However, it is estimated that only 1 in 20,000 to 30,000 eggs is actually infected with salmonella bacteria. Many people mistakenly think that the chances of getting salmonella in raw eggs are much higher than they really are.

Many of these egg-contaminated conditions come from factory-raised eggs, where chickens are raised under unclean, unhealthy conditions. While eggs from pasture, free-range, and physically enriched poultry may have salmonella, they are less likely to follow hygienic standards and the birds are healthy and nourish their natural diet. For this reason, people who wish to eat raw eggs should stay away from factory-grown varieties – for both health and human reasons.

It is also important to know that you may wish to avoid raw eggs if you have antibodies, as your body may not be able to defend itself against any possible bacteria. If you are not sure how raw eggs can affect a particular health condition, talk to your doctor just for safety.


Why do people drink raw eggs?

Your body absorbs more protein and biotin when you eat cooked eggs. In the bodybuilding world, adding raw eggs to shakes and smoothies is considered a quick way to get more protein to build muscle.

Is it healthy to drink raw egg?

While it's generally safe to consume raw eggs, there are very few reasons to do so. Raw eggs typically contain the same benefits as cooked eggs but they don't aid nutrient absorption quite as well.

Is raw egg good for sperm count?

Eggs are one of the healthiest sources of protein and vitamin E. Regular consumption of eggs improve sperm count and motility and protect them from oxidative stress.

Do raw eggs strengthen your immune system?

Eggs. Adequate protein intake is important to support immune response, and eggs are a great way to do this since they also contain nutrients like vitamin D, zinc, selenium, and vitamin E that the body needs for proper immune functioning. If you can, opt for eggs from chickens that were fed a vegetarian diet.

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